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you should get evaluated by a Physical Therapist
Pls stop performing those movements and consult a high level S&C coach. More generally, don’t mix stability work with strength work with endurance work with speed work.
If you want a stronger lower body, do squats.
In the meantime, consult a PT for an evaluation to ensure you don’t have more significant damage.
I think you could get x Ray to be safe if you like, and perhaps see physical therapist.
If you wanna avoid the steps above, I think light stretch and rest would be the key to recovery
I would wait until you feel better to let whatever you did heal. Then slowly go back to working out.