Good post by Clinton131.
I would only add that you may do well to back off training totally, perhaps only sticking to light mobility work.
Finally, I had my first deep tissue massage the other day and I felt the attention to the scapulae area, as well as shoulders/biceps, increased ROM significantly and I felt really good. Of course, it starts to recur after a few days but each relief period is giving the area time to heal. As an aside, my long-term lower back problem (prolapse at L4 and L5), which unexpectedly flared up a bit recently, also responded to the deep tissue massage. I actually felt popping along the spine, I assume the muscles being released allowed some spacing of the discs, and the symptoms have reduced dramatically.