give them a rest.
but remember muscles have memory, the longer you rest them, the worse they could get.
i'd go and see a physio or remedial therapist.
ive tried several gp's and none of them could tell me what was wrong with my shoulder except a pulled muscle (pulled muscle for over 3 years-i ask thee)
anyhoos take care of them.
and dont grade unless you know you are fit to do so,
you have a life to get that grade, but at the same time a life of pain if you dont treat them right.
...also...TIGER BALSM-y goodness