aductor/ groin strain

Afternoon all, I'm after advice on an inner thigh/aductor and groin strain ive had a niggle last few weeks and over did it last weekend which has resulted in it being tight and sore and a tightness in the under carriage department not unlike the dull ache after you'd been kicked in them, I'm sure of what it is but was after any advice as to help it heal if anyone had any suggestions or experience on it. Ive rested it all week but it hasn't improved much. I'm pretty sure ive picked it up descending too quickly too if that makes a difference. Thanks for any advice :thumbup: