-don't do anything with that arm...use tools, shoot your bow, LET IT REST. Ice it as many times a day as you can to reduce swelling. Consult a physiotherapist for therapy. Don't do any exercizes until the pain is completely gone, only therapy. Mine took a couple years to heal, but I pushed it. I thought it healed, then went right back to shooting...bad move. Use a "band-it" on your forearm when it heals...this might take weeks, or months. Cortisone shots "mask" the pain, so I stayed away from them...you could be hurting your arm even more, and not even feel it.
TAKE IT SLOW...good luck.