Pulled Me Groin...Rehab Help Needed

I done pulled me groin. I need to get her going ASAP and was hoping a few of you dentists could help me out. I found some exercises to do, but the whole time line thing is a mystery to me.

I'm looking for a basic rehab schedule and what I should do at each point (stretch/pool/bike/lift/massage from your sister)...how long I should rest it before doing anything, when I can start stretching--->exercises in pool--->lifting, etc. I have a pool and gym to use. It's a grade 2 sprain...I'm 38 in great shape, blue eyes, great ass. I lift, ski, and play hockey regularly. I'd like to get back to all 3 ASAP.

Unfortunately, the main rehab is rest. Basically when it stops hurting at rest you can very gradually start stretching, aerobics, progress to heavier stuff--back off whenever it starts to hurt. I can guarantee that whatever you do you will reinjure it at some point, because no active person can rest it long enough. I've seen people take a year or more to recover completely--at some point most folks stop resting it and do what they can tolerate and let it hurt longer.

Depends a lot what you pulled and how seriously?

Self fucked up my adductor magnus(?) with running, didnt listen to my body and partially tore the groin.
Took 6 months to get better but it still affects my running, 2 years after.

Have torn something in upper groin as well few times, dont know if it something hernia like or
scar tissue from old injuries. After those I have gotten back doing stuff after 2 weeks or so.


But in general the sports docs & physios said that groin injuries are daaaamn slow to heal, the main
thing being rest, massage and some stretching thrown in. And with stretching they said not to stretch the groin area itself when injured, but hams/quads/IT band.

Apparently the main culprits to groin injuries are muscle imbalances between legs & core muscles and/or stiff muscles causing tears in the tendon areas.

You porn, start 1 time a day work your way up to 5 times a day. Don't push it, rest when needed. Drink lots of water.