Was going to say, doesn’t sounds like a groin strain. That’s gives pain when making the motion of sidefooting a ball, not bending down…!
Active recovery all the time. Keep it strapped, personally I’d avoid the anti-inflammatory pills as the body getting things to the muscle is a good thing imo, but after a few days rest make sure you get it moving gently. 2-5 mins of gentle stationary bike on lowest setting, etc, but if there’s any sharp pain stop. How long is a piece of string, but if it were I recovery a hurty quad muscle then I’d spin it for 5 mins or so maybe 4-6 times a day. Keeps it moving, no strain, helps with scar tissue, drives helpful there through increased blow flow.
I shattered my thumb in six places playing sport once. Advice was 6 weeks immobile in a cast then physio afterwards. Screw that. Waited until the bone had knitted after 10 days or so, then demanded cast off and put velcro splint on. Softest foam ball ever and squeezed it 50 times day 1, 100 times day 2, 200 times day 3 – 5. Then harder foam ball and 100s more controlled movements. Went back for another x-ray after 4 weeks and they thought the bone growth was some kind of miracle. No, I’d just no immobilised it and left it limp doing nothing in a cast. Makes you wonder sometimes…. Played full contact sport 5 weeks later with no pain. I’d have still been in a cast going the traditional route.
Avoid 100% rest after the first couple of days. This doesn’t help recovery time.
Ease yourself back into full beans stuff however. Going back to stage 1 is not pleasant. Recover well, recover fully, don’t blow it again. Always give it another week or two. With a quad it’s a good excuse to work on pure cardio and upper body, no stamping on pedals for a while…
Good luck!