What should I do? Have a pain in the elbow/forearm

Just started my cycle a few weeks ago and I over did it on working on my biceps. I already had shoulder pain since before and am working through it but this pain is causing me not to be able to work out good on my bicep on my left arm. According to google it’s tennis elbow it’s really causing discomfort and only allowing me to do 20lb dumbbells on my left arm. I feel like I’m wasting my work outs and an super bummed cause I can’t get a good work out in on that bicep. It’s got better I’m trying to give days before I work out the biceps but still seems like far away from what I need it to be at. Anyone have this before? What are my options l? Cortisone shots possible? Or any other treatment to speed up the recovery?