[Closed] Any physios around?

Looking for some help as I can’t leave the house due to self isolation with symptoms awaiting test results. If anyone is around and would be willing to offer some advice it would be much appreciated. Pre symptoms I did a stupid workout with dynamic lunges and a muscle in my quad went (front middle area) - looking for some tips on what to do and what not to do. Squatting and climbing stairs type movements aren’t painful at all but when going down on one knee to tie laces and play with kids it’s pretty painful. I’m icing and have KT tape on it. Can do it off forum if preferable. Thanks.