When can I start my normal masturbation again and probably intercourse
Wait a few days, maybe a week, for the swelling to go down. During that time, don't retract your foreskin in the shower or when you pee. Men's urine is normally sterile so that will help to keep the area clean in the meantime.
Your foreskin should be retracted behind the penis head before you roll on a condom or when you have oral and vaginal sex. If your foreskin is tight or too tight to retract behind the glans when you have an erection, you should try the stretching exercises described in the sticky headed Stretching To Fix Tight Foreskin (Phimosis)
at the top of the Men's Health Message Board
. You will be able to loosen your foreskin if you practise these exercises daily over a period of time, depending on how tight it is. Your girlfriend can help with the exercises if you find them too tiresome. Masturbating by moving your foreskin back and forth with your fist can also help to stretch it.
Since you have a tight foreskin, it would be a good idea to use lubrication when you masturbate or have sex. If your girlfriend's vagina is not very moist, there is a chance that your frenulum will rip with vigorous thrusting during sex, resulting in a lot of pain and blood. Be slow and gentle with your penis. Buy a lubricant that is designed for this purpose; make sure it is not
oil-based, particularly if you are using a condom.
You should never leave your foreskin retracted for a long period of time because it will become swollen. After showering and drying your penis thoroughy, and after sex, always push your foreskin forwards to cover the glans.
Take it easy and you will be fine mate.