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STOP! I'm a track coach, and my philosophy is that if it hurts stop. If I see them hobbling I tell them to quit. Pain is there to warn us that something isn't right. I tell the kids that it is better to miss a few days than a season.
Take a few days off. Take ibuprofen twice a day. Put ice on it. You'll probably back to normal in a week or so. If not seek medical care.
Hope you can get back on the "track".
If you are concerned about loosing conditioning I have my kids with some injuries to ride the stationary bike hard to maintain.