I couldnt be stuffed going throiugh the why or how again in one day;

Read the (knee injury post by Shamrock) for that please.

Shoulders :
Represent our abilty to carry out experiences in all of life joyously.
We make it a burdon on ourselves by our attitude.

Write down and Read "aloud" to yourslef as often as you can;
First thing in morning is best, have it hanging next to the mirror or your bed.

"I now choose to allow all my experiences to be joyous and loving".

That is a massage from your mind directly to your shoulders.

Your feelings will also catch up ,then you'll run correctly and healing will be permament and faster.