Last week I did some heavy workout it was my first time at that time left bicep was hurting but I didn't bother much then next day it became stiff at 90° I asked my friend whatsup with my left bicep like if I was trying to move to it use to give intense pain my friend told don't do workout for 1week it will be OK. as days went the arm was getting free but then day before yesterday I did just 2pushups then yesterday I noticed that I couldn't open my whole arm when I try my bicep hurts n in forearm and there is an unusual thin bone in middle of other side of elbow(from where normal blood test blood is taken). What should I do ? Max I can go is I guess 160°/180°