shoulder pain

I had some twisting to my arm, that on the next day I felt pain in my shoulder when I try to adduct my arm or push a weight ,pain like heaviness, as if someone is pushing on the shoulder joint, the front of it, now I need please the asnwers:1- shoulder support, with heat therapy, with anti inflammatory, will this get it improved?2- what exercises with weights should I avoid and what can I still do with lower weights?