What Needs To Be Done To The Hurtful Pain That Occurred And Is Persisting During A Dance Split?

Hi there. I am a dancer and about 3 weeks ago I was stretching in a split (yes, I was warmed up) with my right leg forward and all of a sudden felt a big pop in my right hip and severe pain. I was able to get up and move around, but walking was really painful for two days. However, by day 3 it didn t hurt to walk, but still hurt when doing other things like bending down to tie my shoes or touch my toes and any sort of stretching with my legs apart. Now, it still hurts during certain stretches, but is fine the rest of the time. What can I do to get it back to 100% range of motion without pain? The pain is achy and feels more to be in the ball joint than a muscle, but could be the ligament perhaps. Thanks.