You should go for advanced physiotherapy.. Now a days most of the International players are opting for it.. It's called  matrix rhythm therapy

consult a Physio or an ortho, start slow progression of gym work out, as you mentioned a muscle spasm and cramp hope you are hydrating well, remember to warm up before and cool down post the workout, you can also have some electrolytes which can help sodium potassium pump for muscle recovery to work, intake of calcium and Vitamin D is also important to avoid future episodes. going forward with physical therapy you can rest and start with some trigger point release, work on your biomechanics of exercising with the physio specialist brace the arm for few days, hope you get good results

Apply ice pack and ultrasonic therapy and elbow splint. Avoid gym

Give your arms rest from over working and probably try icing for 5-10 mins incase of swelling. Resting will benefit it and stop it from worsening further and also give the injury, time to repair. Consult an orthopaedic and follow up with a qualified physiotherapist after that.

• Towel stretch.

I suspect it could be a ligament injury ... Apply ice for 20mts twice a day & consult a .manual therapist

Give rest to the muscles for now. Practice relaxation training i.e. loosen up your tummy, loosen up shoulders, allow breath. Muscles need oxygen.!! You must feel the relaxation happening! You'll see the pain reduce or even disappear. We are not habitual of relaxation so mostly we tense our peripheral muscles and the core remains inactivated.

Typically muscle soreness after new exercise  subsides  by the fourth  day if you have not increased the intensity  of exercises. If you have not increased  the intensity  and if still pain persists, there is a possibility  of muscle  injury. This could have happened  if you have exercised past fatigue.

Consult with a physiotherapist who have orthopaedic experience for proper biomechanical assessment and treatment.