Muscle Tears / Sprains

Hi all, just wondered if anyones had similar and had any home remedies/help to get back quick, i’m a still a beginner and keen as mustard!

Last saturday I shanked a shot snd managed to cause a nasty sprain / tear on my upper right rib area, i’ve left this for a week with no golf and the pain was semi bearble after today so went to the range, hit 1 ball and torn it again now back to square one (yes I did warm up)

Anyone had similar? How long were you out for?