Thank you for your query at AskTheDoctor.com
I understand your concern.
This definitely is a very bad bruise and the muscle is severely injured. If you have been able to move, that means there is not a major tear and hence it will recover.
You need to start an anti-inflammatory like Ibuprofen 400 mg thrice daily for 3-5 days till the pain settles down. You also need to apply Diclofenac gel locally on the area of the bruise 2-3 times daily. Bed rest is preferable. Movements will further aggravate and can even cause a tear. If the pain gets worse an x-ray will be required. As of now, just continue the medicines as mentioned.
Hope this was helpful,
Please feel free to discuss further,
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