I Was At Gymnastics Practice And Split The Beam Pretty

I was at gymnastics practice and split the beam pretty hard. I hit my leg right above my knee and immediately I could feel my thigh getting tight. It got really warm before, during, and after I iced. Now I have a large knot that makes it hurt to bend and straighten my leg. I've Tried to roll it out, but I can't for too long because of the pain. Is there anything else I can do to help? (I have a competition soon so I can't really take any time off)