Suggest Remedy For Pain In The Deltoid

I fell on my elbow in wrestling, I was very tight in the upperbody at the time from lifting and lack of stretching...now where my brachialles meets my deltoid is in much pain....it doesn't hurt or throb normally only when I reach out or raise my arm...great pain when i have arm bent like im holding a microphone then moving it outward away from my body to the side...what is the diagnosis and what else can i do except rest, heat, ice, and drink water ... i want to get back at the weights