I strained my thigh muscles with too much stretching

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..and now it really hurts! I have to hold my breath every time I go up and down the staircase, as I step on my left foot and have to quickly shift the weight to the other foot. I tried to do more stretching hoping it would help, but right now its still very sore. I'll do some more walking today till the pain is gone. I probably can't do my regular pilates and aerobics today.