”Pulled” muscle

Hi all😊 thank you for a great site and workouts! I have been following your videos for a year, and recently purchased a program. The other day I pulled my muscle in my thigh during squats. For over a week my muscle is sore, and since i play curling I need my flexibility, but can’t come down in slide position now.. do you have any recommendations for good stretches for my thigh? Is the front of the thigh over the knee. Thank you!