I have spent 7 weeks away from heavy weights due to my herniated disc. This week was my get back to it week. Monday was an ok workout, nothing too crazy, but damn did it feel good to lift again. Last night I decided to go back to my grappling training. I must say I was stiff and sore almost immediately. Our warm up consists of sprawling under a jump rope and doing some foot work. Near the end of class, we grapple for submission and so we switch up partners every 3 mins. First round is cool. Second round I got armbared, but instead of tapping immediately, I tried to get loose; I did get loose but as I was twisting toward my opponent, I turned the wrong way and hear a snap crackle pop - I hyper extended my arm. It didnt hurt so bad, but I iced it and sat out the rest of the class. Last night at 4 AM I awoke with stiff and soreness like no other and iced it while I tried to sleep. Today its sore in certain motions, but I can move it in any direction. I have never hyper extended before, so I dont know the best treatment. Any advice?