Do you know that what makes you in this position? ... Your exercise method. Very few people don't do mistakes in gym mostly and they're professional bodybuilder, athlete, sportsperson or a trainer. Common people who don't have much knowledge of weight training, body-weight training utmost get in this situation where they have to rest for 1, 2, 3, 4 ... 7 days or for the whole month.
If your exercise method, technique, body position during the workout is wrong, then your're getting into wrong situation technically.
Take a look at some points which leads you to the muscle, joint or veins injury ...
1. Never lift heavy weight when your body is cold. Do aerobic or warm up sets to get your body warm to do the heavy sets and reps.
2. Never jerk weights. Pulling or Pushing weights with much speed can lead to injury.
3. Never keep your body in dehydration. If your'e mouth get dry between exercise, it points to lower body water. Drink 2-3 sips of water it it happens.
4. Never do sets and reps with weights in wrong position. If can lead you to the serious injury.
5. If you don't eat enough protein, then don't try to lift the weight out of your capacity. Because it can break down your muscles and joints.
Keep this instructions in mind and keep your body safe for your fitness goals.