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Hey everyone, I've been stalking these forums for a while but this is my first post - wish it was a little better in nature, lol. I was stretching about 3 weeks ago, warming up in the pancake position, where i generally have very good mobility and can usually get chest to deck with my legs at about 90 degrees. Anyway, i was moving side to side, getting in the corners, messing with pelvic tilts, and i heard/felt a pop. I got up, did a squat, no pain. Now 3 weeks later it's still tight. I squatted a week after the "injury" - if you want to call it that, it's just moderate tension. On a pain scale of 1-10 its about a 2 or a 3 (1 being an itch, 10 being i'm going to black out). I probably shouldn't have squatted, but from my googling, it said that if it was a grade 2 or 3 tear, i would have had a loss of strength, but i squatted pretty much near my lifetime max, which i know now i probably shouldn't have. I only "feel it" when i get into a deep Cossack squat, or a pancake - which now I avoid because I don't want to aggravate it. I've been icing and using a heat rub intermittently. I think it's either my right semitendinosis or maybe right semimembranosis - my guess is a minor strain, maybe a small tear. Its under my glute, in towards my groan, and localized ot Does it sound like that to you guys? I've since not stretched really, i do pike hangs and calf stretches, but avoid the area i "injured" but still train my upper body and levers and planches. What are your thoughts? Should I stretch, avoid stretching, ice it? Heat it? Take it easy or take time off completely? Its more tension and a bother than pain, and I do have a "loss in precieved mobility" but thats probably because I dont want to do a pancake fully and completely tear something. I have virtually no tension once I'm warmed up, but I've avoiding training lower body, jumping, and pistols - I do however, still practice judo and Krav Maga. Any input, help, or anecdotes are appreciated. thanks!