Suggest Remedy For Soreness In Penis

hi, 2 days ago i had sex a few times with my girlfriend and the last time it wasnt lubed very well and it hurt at first, i then masterbated before bed and didnt wash. i woke up with cotton from my pants under my foreskin (not sure if relevant or not), it was red, a little swollen and hurt to touch or retract my foreskin.
today it is a little less sore although there is a smelly white (smegma?) substance under my foreskin and my penis is still red, i think it looks improved but im not sure.
im worried about seeing a doctor, what should i do to help and what is wrong? should i apply an ointment? avoid sex and masterbation?
please help