Nemo
you know this already BUT ICE the arm and hand. Take some advil or aleve. Get inflammation out and any swelling under control.
Lastly,
you are right.
UNLESS you have a KNOWN good ladder to climb on, don;t do it. After 60 things get a little dicey. Until I ran into some back issues I still thought I could anything, and mostly I could....and can.
It just takes a little longer and I do not get in a hurry anymore. Father Time has a way about slowing ya down a little.... But keep on going though and do not stop...
Feel yer pain bro! Hope you get it under control....
micro....