about 4 weeks ago i bashed my upper left tricep full force onto a corner of a brick wall (accident). since then the pain has not gone i dont really feel it too bad on pressing movements however on pulling movements particularly pull up it hurts like hell, basically anything that strecthes it. it hurts even more so when im sleeping and when i wake up first thing in the morning it spreads to the rear delt.

i have tried a short course of pain killers, pain still here.

what can i do now?