Nipples crusty & itchy 11w6days

My nipples get sore and sometimes have a burning sensation, often times when it gets like this I wet a qtip and I rub off the crust etc I noticed I squeezed a little hard trying to take out some of the deeper crust and I saw liquid come out of my nipple just a dot which looked creamy but yellow tint or green tint but hardly that color more of a cream color. I got scared because it says online to never pump or activate that part of the breast because it can lead to early miscarriage due to activating contractions etc, is this normal to squeeze your nipples a little hard and you see milk or discharge? I’m scared I did something bad. I’m having cramps but I’m trying to not think too deep about it hence I’m about to be 12 weeks which is normal for extreme cramping. I cramp and get super nauseous the first two days of a new week.