I am a runner and recently have been having issues with my left leg in general, specifically with my quad( primary the vastus lateralis and vastus medialis area inferior to the groin/adductor muslces) and groin(so adductor muscles). On thursday I raced and after warm up, as well as during the race, it felt fine, but was bothering me a little bit during the cool down. Following to the next day, so Friday, I swam because I rolled my ankle on Thursday. Legs felt fine with very medicinal pain(so practically non-existent). Jump to Saturday and I go for a long run. My left groin and quad felt fine before(pain is slight), but after both are bugging me tendentiously after the run. Both the medial and lateral side of my left quad spasm/hurt when I lift my knee from a sitting position, and it feels like there is a knot in the vastus lateralis muscle(so a sharp pain when I plant that leg on the ground and run). It feels fine to move my leg lateral to medial and vise versa if I keep my foot planted in the ground(so sliding it in the ground), but its quite painful lifting my knee up and down. When I do, there is a sporadic sharp pain that begins at my groin and continues down the vastus medials. Like action potential in a inactive muscle, it is difficult to do the moment the first time, but once that first time passes, it becomes easier like a well worked out muscle. In both the first time and 2nd-3rd-40 and so on, the quud/thigh group feels weak. I have no pain when lifting my left leg up and down, but it must be in a oblique/diagonal motion outward. There is some pain in my groin when I do the same motion in the opposite direction(so medially toward the belly button) My groin and quad muscle group feel tight as well. I am stretching it and this helps, but it hurts to run. what could I have done to my leg? \