Suggest Treatment For Bruising From Elbow To Wrist

lifted something heavy and felt a pop, pop pop in my upper arm, it stopped and then more popping. It hurt and I did not have a lot of range of motion in my arm. My bicep on my inner arm above the elbow seemed to shrink up and there was a void which has now returned. I have bruising from my elbow to wrist on my inner arm and a small bruise above my elbow. I seem to have good range of motion now and is only tender below the elbow when touched