I overdid it exercising, what can I do for pain?

Yesterday I went swimming for the first time and then later that night we went on a really long walk. I knew I would be sore, but this is rediculous. Since I am so sore, I was prone to get hurt again. I popped out my shoulder doing something as simple as brushing my hair. I tried putting heat on the shoulder, but it didn't work. I took some of my Lortab that I had left over from surgery. I am now hot and dizzy. Is it from the Lortab? It is over a month old. I guess I have two questions. How long can Lortab last before it expires - I know some liquid meds are only 10 days after being mixed. The other question is what else to use for pain? I am 6 weeks out and not allowed to take medicine other than Tylenol.

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