To avoid porn and masturbation after your years of rough self-pleasure is on the right track. Hopefully, you did no long-lasting permanent damage to your penis. Having intercourse at this point may be premature until you've given your organs time to heal. In the meantime, if you have an understanding girlfriend, she could be allowed to give you a slow, lubricated handjob to induce blood flow whether or not it leads to an orgasm. You should set a time limit so that if you are not gaining an erection, say within 20 minutes, you will move on to something non-sexual and try it again another day.