I'm uncircumcised but the head has been exposed for a while now?

I was with my girlfriend,and she gripped too tightly and pulled the foreskin down further than it's been before. This didn't hurt at all at the time. I didn't finish that night because I didn't have the opportunity to, so the foreskin stayed pulled back and I went flaccid. This was extremely painful and the tip has been very sensitive ever since (about two days ago). Even when completely soft the head is fully exposed (it's never been that way before) and very sensitive. I have pulled gently to try to get the foreskin back over it but to no avail. Is this normal? How can I fix it? -- it REALLY hurts whenever it touches anything, it makes it hard to walk and especially so to even think about anything sexual.