About a month ago I pulled my hamstring during flexibility training for dance, right when I was doing the splits on my right leg. I heard a pop and initial pain occured, I could still walk but with a very slight limp but flexibility was limited. I did the RICE exercise for the next couple of days and then went into doing slight exercises and it felt good but I knew it was not solely healed. I did a dance show 5 days after the injury, which i know wasn't wise but i was too adamant! This brought the pain back again but it wasn't extensive. I noticed a very slight but dark bruising on my hamstring 3 days after this, but that soon went.
Everything was ok, I was doing gradual exercises to improve strength and flexibility, but in the past couple of days i've noticed the pain again. Nothing like what it was, but i can just notice it there. It doesn't limit me from doing anything but i'm scared if i push anything too far it will go again.
Does anyone have any advice?
I know it sounds stupid but I have dance competitions in February and I just don't want to be told that I can't compete, so i'm really hoping for some positive advice! But everything is welcome. Thank you.
Also, I am 20, female, and a regular gym goer and dancer.