Stop the activity immediately
Rest the groin and avoid movements that cause pain
Apply ice packs for 15–20 minutes at a time, several times a day
Use compression with a supportive wrap if comfortable
Elevate the area when possible
Take over-the-counter pain relief if safe for you
Avoid stretching or massaging the area in the first 48 hours
Gradually return to activity only when pain-free
Seek medical care if pain is severe, swelling is significant, walking is difficult, or symptoms do not improve
Get urgent care if there is a bulge, testicular pain, numbness, fever, or a popping sensation at the time of injury