Stop the activity that caused the pain
Rest the groin muscle
Apply ice for 15–20 minutes every 2–3 hours for the first 48–72 hours
Use a compression wrap if comfortable
Elevate the leg when possible
Take over-the-counter pain relievers if safe for you
Avoid stretching or heavy exercise until pain improves
Begin gentle range-of-motion exercises once pain decreases
Gradually return to activity as strength and flexibility improve
Seek medical care if pain is severe, swelling is significant, bruising is extensive, or walking is difficult
Seek medical care if symptoms do not improve within a few days
Seek urgent care if there is a visible bulge, testicular pain, numbness, or sudden worsening pain