Two weeks ago, I hypextended my elbow hitting a heavy bag - I caught a sink hole and the bag pulled my arm to full extension before I could start a proper snapping motion.
Last week, after I had done a week's worth of ice/heat, massage, stretching, and rest, I was lifting. I did every lift involving my elbow with ease. Then, I'm doing triceps pressdowns with a V-Bar. All of a sudden, I get a "balling" sensation in the triceps of the hypextended arm (interior side, about a solid inch back from the elbow joint) as well as some immediate soreness in the brachioradialis and the muscle/tendon following from the knot in my triceps.
So, since last Monday, I've been doing light stretching of the arm (letting it lay out fully extended), as well as ice and heat, massage, and hypnosis. One thing I notice is extreme stiffness on the biceps side of the elbow if I let my arm lay out for 10 or so minutes (this occurs in the dead center of the elbow).
I've elected to take a few weeks off from lifting and karate, and will focus on therapy stuffs.
what does it sound like I did, aside from something stupid?
what's going to be the best way to get this recovered?