Here is a guarenteed remedy, however it involves it's own kind of pain. It is used by professional runners/athletes and works like you can't believe.
When you work out, you are tearing down your muscles and flooding them with lactic acid. So logically, what is the 1st thing you do with an injury, like a sprain, to keep down swelling? You ice the injury, so the key is COLD. This will work with any body part, arms, shoulders, legs but easier with lower body. Immediately or within a hour after an intense work out, take a COLD WATER SOAK in as cold as water as you can tolerate, for about 10 minutes. Works wonders. Must be done after the workhout though. Waiting until the next day, now that you are sore and suffering, is when WARMTH is healing. Cold is prevention, warmth is after the fact. Sounds crazy to some but it truly works. Don't knock it until you try it. Good luck