Suggest Treatment For Pain & Discomfort In Forearm & Wrist

i fell off my bike and took all my body weight on my arms.i injured my forearms and wrists.i then consulted a doctor who got an x-ray done and ruled out any bone injury. he also advised me to apply ice on my right forearm( as it was injured more). its been 10 days now but my forearm still pains and i have problem rotating my wrist. i am into weightlifting and want to resume it soon.please advise. thank you