I Am 64 Years Old And Sat In My Tree

I am 64 years old and sat in my tree stand for 6 hours. Upon climbing down, I attempted to remove my boot by pushing the heel of my left boot against my right toe. I heard a pop and felt pain in my left upper thigh. The pain comes and goes as this happened over two weeks ago. It hurts some to walk or sit, but the bruise mark ahas gone away. Is there anything I can do to help this heal? How long will it take?