A while back i was closing a window my extending my arms out, palms up, and pushing upward with my hands. I heard a crunching sound from my bicep muscle and it hurt like the dickens. The pain has mostly gone away but every once in awhile, if i lift something just right, it will twinge and slighty hurt. its been a few months since the original injury. could a muscle tear take that long to heal, or could i have done something more serious to a tendon?