Aqua,

Hip "popping" can be caused by multiple things. Yes, some serious, some no big deal. Labrum tear (cartilage) seems possible but unlikely.

The head of the femur in the acetabulum (hip joint) can "pop" out and in by very small movements. In a forced position, this can cause
trauma to muscle, tenon, and/or cartilage. The pain you are feeling comes from the resultant inflammation in the area impinging on
nerves, etc.

For the time being, do try to avoid movements that cause pain, but I know that walking in pain is unavoidable.
Once the inflammation is down and the pain is substantially less, here are some things that you can try:

- Supta padagusthasana with leg out to the side: start laying on your back on the floor with legs together, toes and knees pointing straight up. Try to maintain a natural curve in your low back by turning your upper inner thigh in (down toward the floor). This should also help to bring the back of the legs flat to the floor. Then slowly and hopefully with no pain, lift the leg straight up on the side with the injury. Hold the back of the leg with both hands (having someone help support the leg too can be good) and press the femur into your hands. Experiment with externally rotating (outer hip away from shoulder) the lifted leg and verify that there is still no pain. Then keeping support of the back of the leg with one hand (someone else can help too), let the leg go out to the side, keeping the opposite hip down. Again only if no pain. And again experiment with externally rotating the leg, and tucking the tail bone on that side.

The above is a movement similar to ardha candrasana (half moon pose), but is not weight bearing. To add some feeling of weight bearing, have someone push on your heal in both positions above. The pressure should be straight down the length of the leg.

I hope that helps.

Blessings,
Scott