Hi and welcome to HCM
The feeling of a pop is likely to be due to a muscle tear in the area due to stress
. Do take rest for a few days and avoid dancing. You do a cold
compress in the area and talking mild pain killers with muscle relaxants will help. It is likely to improve in 2-3 weeks.
I do hope that you have found something helpful and informative and I will be glad to answer any further query.