Welcome to the forum.
It seems that you have suffered a sprain
of the triceps muscles during the workout. Such minor sprains usually take 7-10 days to resolve.
1. Give enough rest to your arm muscle. Avoid workouts and lifting weights with the arm till acute pain subsides completely.
2. Take mild pain killers like acetaminophen
3. Stronger prescription NSAIDS with muscle relaxants may help if simple analgesics do not help. You can consult your orthopedician for prescriptions.
4. Hot compresses to your arm will be useful pain relieving measure. You may apply a local analgesic gel on that area.
This should slowly subside with hot fomentation and proper relaxation.
In case, It does not subside on its own or it is associated with severe pain
, and swelling around the area, it could indicate a tear of one of the muscle fibres.
In that case, you might benefit by consulting your orthopedician who can examine you , and order a MRI
to know the exact cause and provide the proper treatment for it.
I hope this information has been both informative and helpful for you.
You can consult me again directly through my profile http://www.healthcaremagic.com/doctors/dr-saurabh-gupta/64132
Dr Saurabh Gupta.