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torn quad muscle - help

Question: torn quad muscle - help

I tore my left quad (i guess rectus femoris but not sure) last night while playing roller derby. it had felt tight, i thought it would loosen up, then i jumped to the left and it felt like it ripped open. still really sore today, doesn't look swollen or bruised but tender from the groin to knee - worse at the top. can't push off left foot to either side. i've been icing it, and have a tight tubigrip i can wear. what else should i do? i can probably take a week off at most without affecting my position on the team.