I have a 2-inch hard swelling about one inch above my elbow, accompanied by dull pain. I don t know which activities caused it, what movements I should avoid. I swim daily. I stretch for an hour, morning and evening. I have two shoulder rehab resistance & weights (2.5# per wrist) programs (long & short) that I usually alternate, taking two days off per week. I am currently doing two to three hours weeding every other day. I am using a strong muscle rub, wrapped to keep it warm. What else should I do?