Trying to triangle a guy who has maybe 80lbs on me, something popped/tore and we immediately stopped. Scared the hell out of me...now it's a dull pain in the groin but I get a jolt of intense pain if I twist just so or as I'm going up/down stairs. Nothing puffing out so I think it's not a hernia. Reading the internets it sounds like it's a 'pulled groin', and the recommendation is R.I.C.E. of course, but I've also read to alternate with heat for this type of injury, assuming it's a tendon or ligament. One guy also swore by an ultrasound machine, which I've used before on a popped rib (although the science is out on this and I personally cannot tell if it helped).
Would love to hear anyone's experience with this type of injury. Thanks in advance!
ETA: also how do you 'compress' the area apart from wearing maybe compression shorts?