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Injured my shoulder on my first day shooting

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So I bought a Topoint T1 and the guy at the shop said it was set for 30lbs but after looking at other pictures I'm inclined to believe it was higher than that. Anyway first day shooting I went way overboard and shot like 400 arrows and then 2nd day I did a couple hundred and now my shoulder is really sore not in a muscle soreness kind of way like a week and a half later. My question is this, are there any exercises I can do to help this heal faster and to strengthen my bow shoulder for next time. Should I use a lighter bow when I do attempt to shoot again? I've turned my compound down from what it was at when I injured myself, but when I tried to draw the bow back last Sunday to see if it was okay it was such an intense pain I gave up on the spot.

Thanks for any replies you can give me

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