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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.
 

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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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