Update: Built up to fast, need advice

So turns out I just built up to fast, did research and this year we got a mound so went straight to that, normally I’ll have a few catches, I did, than go to flat ground, this year I did 2 catches, 2 flat ground 30-40 pitches, than mound where I got hurt. Built up to fast and it’s not pain, just weird cracking sounds during some movements,

How long and what can I do to make it heal quicker? Tryouts our March 3,4,5 than practice the 6th. Hoping to be good by the weekend (hurt it Friday last week), will I be fine as I’ve done light toss backs while catching bullpen.