Agree with other posters, what kind of injury?, what kind of pain?....anything more than minor it is time for a doctor and /or physical therapist. Also age is a big factor-- what heals in one day at 25 yrs takes a week at 50 and forever at 70... Work with a doctor and a PT but most of all let your shoulder tell you when to quit and don't argue with it... you will lose.
If you "think" you went too far too soon, you probably did. My buddy had rotator cuff surgery; Dr. had him start at 10#'s and work up two to three #'s at a time over a period of several months until he reached hunting weight of about 42#'s. He did it right an is okay now.
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