Yikes, thanks for all the responses. Pain and swelling starting to go down, going to give it a few days then start self PT on it. Massaging it seems to help quite a bit, as well as foam rolling the hamstring, glutes and calves.
Would it make sense to get some sort of brace for bike rides coming up in february? or skiing? I should be able to keep it around sweet spot on those rides but we’ll see.