How to fix a torn/pulled quad?

The other day, I strained my quad a little. It wasn't hurting too much, so the next day I was hanging out with some friends and we were running around sprinting a lot. Both my quad immediately started hurting. I kept playing, but that only made it worse. It was very tender to walk on them after, and they still hurt this morning. I think I may have pulled/torn them; I'm a pretty frequent biker, so I thought I had pretty strong quads. Any thoughts, and any suggestions about recovery would be great. Thanks!