Physio/sports injury people - help! Shoulder!

[NotQuiteCockney]

I managed to very stupidly hurt my shoulder on Sunday.

It still hurts. It's the muscle on the outside, running down my arm, towards the back. If I lift my arms out and up, in a 'woo-hoo' sort of way, that's the muscle. (Very technical, aren't I!)

I know this is a pulled muscle, this isn't anything actually dangerous.

I went swiming yesterday, but it didn't seem to fix it. I am taking iboprofen now. I'm trying to mostly rest it, definately not use it hard and fast, but sort of gently work on my mobility, with a small amount of resistance. (I have no therabands. Unfortunately.)

Any suggestions/tips? No homeopathy please.

Bumping for you.

Anyone have anything?

It still hurts. I think the basic back-shoulder stretch I've found helps. Letting it hang loose and shaking it around helps.

RICE

Rest it but keep the arm and shoulder in use but gentle movements, don't over stretch it.

Ice it for 15-20 minutes every 3 or so hours. Do not allow the ice to come into direct contact with naked skin, always use the ice pack over clothing and move the ice pack about so it doesn't sit in one place for too long.

Compress-use compression bandages if possible (probably not on a shoulder

Elevate it- keep the injured area higher than the heart as much as possible (no walking around on your hands!)

Keep taking Ibuprofen, it relieves the swelling.

I can't stand icing it ... Actually, pressure on it seems to help.

It does seem to be getting better, the last few days - I'm finding that leaving my shoulder and arm totally relaxed helps, as does that massagey thing where you get someone to lift your shoulder and then let it drop, iyswim ...

I ended up at the physio yesterday, it just wasn't getting better. Turned out to be a damaged tendon in my shoulder, I need to strengthen some muscles etc etc. No more biking for me.

I really am a twit, though, I knew biking was making it worse, but I kept doing it.