Suggest Treatment For The Pain Due To Torn Muscle

Hi, I believe I have a sports injury but I was wondering if you could help me diagnose and treat it. I was pole vaulting in a sand pit, and in short terms, gripped to high when I took off and landing from a decent height on one leg. My quad really hurts now and I've iced it and took ibuprofen, but do you think I've torn the muscle? How can I mitigate the pain?