Hi, thanks for writing to HCM.
It is very obvious from the description that you have suffered a soft tissue
strain) owing to the unaccustomed physical activity.
The conservative measures for the condition is as follows -
* Protection in the form of a arm sling or pouch to support the arm
* Rest to the injured part and don’t involve in activities which puts additional strain on the injured tissues.
* Ice packing should be applied for about 20 minutes once in every 2 hours.
* Moist heat fomentation to relax the taut muscle
& anti inflammatory medications as needed
If your symptoms are not resolving with the above measures, consult an orthopedic surgeon for futher workup and management.
Hope this information is helpful. Good day