forearm exercises

I injured my forearm carring a large ladder by myself. The doctor said it was myotendonitis. It has been 3 1/2 weeks and if I do anything with it stills hurts and throbs. Sometimes I get very sharp pain for no reason. If I let my arm hang down or just hold it up it will hurt. My ring finger on my right hand is the one it hurts the most. When I curl it up or stretch it down. Can you suggest some exercises to help it heel faster?