Stop the activity that caused the pain
Rest the groin and avoid movements that worsen symptoms
Apply ice for 15–20 minutes at a time, several times a day for the first 48–72 hours
Use a compression wrap or supportive shorts if comfortable
Elevate the leg when possible
Take over-the-counter pain relievers if safe for you
Avoid stretching or massage in the first 48 hours if it increases pain
Begin gentle range-of-motion exercises only when pain starts to improve
Gradually return to activity as pain and strength allow
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 visible bulge, testicular pain, numbness, or sudden worsening pain