In bjj warmups the other days I felt a strong pain my right upper thigh/ass area. The closest thing I could find online was that I pulled a muscle that is attached to my hip. I can't raise my right knee past my hip and I can't go to guard without pain. Anyone else ever have this injury? Do you know anything more about it? My instructor said to ice it, but if I have the muscle correctly, sportsinjury.com says not to ice but to apply heat...I am at a loss and will have to miss class tonight which I am not happy about. How can I get this thing taken care of so i can go back to class asap?