JJ out of position

[Johnny McEldoo]

Only have 40 hands on villian but seems very solid (21-17-8). Steal % is 30

I feel like I played this really poorly but not sure the best way to not walk myself into this mess. My idea was to not help build the pot after the flop raise since I don't want to play for stacks here but I feel there is a decent chance my hand is good against his range until the river card. Where is the best place to apply pressure here or dump this hand?

Poker Stars, $0.50/$1 NL Hold'em Cash Game, 5 Players
LeggoPoker.com - Hand History Converter

BB: $108.50
UTG: $63
CO: $224
BTN: $87.85
Hero (SB): $119.85

Pre-Flop: J[img]/images/graemlins/club.gif[/img] J[img]/images/graemlins/diamond.gif[/img] dealt to Hero (SB)
UTG folds, <font color="red">CO raises to $4</font>, BTN folds, Hero calls $3.50, BB folds

Flop: ($9) 8[img]/images/graemlins/spade.gif[/img] 2[img]/images/graemlins/club.gif[/img] 8[img]/images/graemlins/club.gif[/img] (2 Players)
<font color="red">Hero bets $6</font>, <font color="red">CO raises to $16</font>, Hero calls $10

Turn: ($41) 3[img]/images/graemlins/diamond.gif[/img] (2 Players)
Hero checks, <font color="red">CO bets $28</font>, Hero calls $28

River: ($97) A[img]/images/graemlins/spade.gif[/img] (2 Players)
Hero checks, <font color="red">CO bets $176 and is All-In</font>, Hero folds

Results: $97 Pot ($2 Rake)
CO mucked and WON $95 (+$47 NET)

Hero takes break...