Ok, so I did too much too fast, I admit.
Strained the inside of my thigh, close to the groin, doing pancake stretches, to the point I even got a bruise which I guess come from the muscle but I'm not sure since I usually get bruises from mountainbiking aswell.
Did some stretching today, warmup was ok, frog variations was ok but was not able to do any (or avoided rather) pancake work.
How do you go forward in situations like this, should I try to stay totally painfree during training and stretching or continue light stretching?