Virgin part 2

So me and my partner are usually really rough about sex but today it was pretty painful? We started in the shower went 2 rounds then took a nap, woke up and when we were doing “it” he thrust really hard and deep once and I felt severe pain!? I felt like I was a virgin again 😩, there was no problems with wetness in the situation but after pausing for a few seconds because it hurt I told him to try again and after a few strokes he stopped and said “your bleeding are you sure your ok?” He stopped and I went to look and sure enough i had torn something towards the outside... It hurts when I use the bathroom and hurts to touch it. Is there anything I should do to help it heal or hurt less???