[bearbrittany7144]

You have trigger points in the muscle which explains the pain travelling around. They can be massaged out. You should massage the muscle and then do contract/relax stretches to “soften” or relax the muscle before any kind of strength training. Palpate the affected muscle to feel for taut fibers(they feel like strings or tight bands of muscle). In the center of that muscle fiber you will feel a “knot”. That is the trigger point. We all have many of these, but your incident caused some active trigger points to occur which is why you feel pain/discomfort.
I am in school for this type of bodywork still, so I am no expert. The good news is that you aren’t screwed and trigger points can easily be treated, but you have to know how, and that is the tricky part. They are confusing even most doctors don’t know about them unfortunately.