If the pain eases as you exercise or ride, then the damage is likely to the muscle and will heal pretty quickly. If as you ride the pain gets worse, then it’s probably in the joints, tendons or ligaments and the healing may take some time. Let your body be your guide. Riding with mild discomfort is OK, but be ready to dial it back as needed. Avoid long loops because you don’t want to be far out when/if you reach your pain threshold – just do a bunch of shorter out and back rides so you can stop when you need to. One more thing – since unclipping involves twisting, you may want to switch out your pedals.