Yes the first one is a freakout. Many experienced guys calmed me down. Thank you. What I did was
a light (light) compression wrap and rested for ten days. Its hard to rest but I had to. Then I proceeded with caution and all is good and it hasn't come back
This is just another reminder to don't overdue it and take your time. Its going to take time anyway so why hurt yourself.
Thats what I tell myself anyway.