Replying to Torn abdominal muscle

i have just started training camp for a junior football team (under-23) and after our first contact practice i started getting this pain in my side. at first i thought it might be just a bruised rib or kidney, but it didnt really hurt to breath deeply like it would with bruised ribs, and i had no blood in my piss. i then thought i may have just strained a muscle, but the pain has not subsided since then.

i feel quite a bit of pain when im trying to get to sleep, i cant sleep directly on it, i hurts to roll over or sit up.  any fast or sudden movements hurt, i can feel it when i rotate my trunk to a certain point either way... basically any time I'm using my core i can feel it, and the more quickly i move, the more it hurts....

The only thing i think this could be is a torn abdominal muscle. does anyone have any experience with a similar injury, and know any ways to treat it?

(p.s. i'm going to have the trainer look at it tonight.... i'd rather not tho because he has a tendancy of forcing players out of action for small injuries... and i don't want to sit)