pec strain rehab

[TK62]

i strained my pec major yesterday in the gym. i felt ache after a set, the same kind of ache you usually get the next morning. ive been regularly icing it its still a bit swole. there was no serious pain when it happened and still no serious pain that grew overnight just a tendor spot. pushed well with good form so i am confused, disappointed and fustrated.

its the left pec close to the girtle insertion.just to let you guys know more detail, i strained my left shoulder last month, between the lateral delt/rear delt but im not sure if it was my infraspinatus connection of the rotator cuff giving me the pain in rear delt. this occured from jerking the weight on lateral raises but not quite sure as the shoulder is too complex. i learnt from that lesson which is why i was so confused to why this happened. could this not be a coincidence that it was the left pec aswell?

just wanted some advice, preferably from people who have experienced a pec strain/mild tear. how you nursed it and how you rehabilitated yourself, which exercises to watch out for.

[TK62]

any thoughts?