I know that feeling it sucks. I tore mine about 2 years ago while I was a D1 athlete I had to have surgery as the muscle tore complete off the bone then rolled all the way up into buttocks (hammies are like rubber-bands) continue moving on it getting blood flow to the injured spot, elevate, ice, DON’T STRETCH as you probably have micro tears in the others and if it’s just strained it will make it worse. I would go get an MRI if I were you.