I work as a welder do a lot of grinding gripping lifting moving heavy metal objects. We did a lot of grinding on this job and I have pain in my forearm and in the elbow. Yesterday I had to grab and move a large object from a awkward position and now. I have pain even trying to zip up my jacket. Making a fist lightly sends sharp pain from the elbow tendon down the forearm. How can I best rehab this?