Quad

I injured my quad/thigh muscle about four to five weeks ago during soccer practice and a game.
I stopped play for about a week, but then played in a game, but injured my ankle.
With this, I was out for two to three weeks, and today, I tried going back out to play, and once I kicked the ball hard with force, I felt my quad pull.
I was told resting for my ankle would help my thigh heal.
What can I do to help this and is anything possibly pulled/torn?