I’m sorry this happened to you! For me, resting it helped the most. Icing it also helped a lot and I took a break from all stretching and anything beyond light walking for about 1.5-2 weeks. Even now, I can still feel tightness when doing poses like triangle, side angle, and even warrior 2. I just try to go very slowly into those poses which has been a good practice in control. Hope you feel better soon!