I'd shoot Dan John an email. He broke his wrist snatching a little bit ago. He had some good tips at a seminar I saw him at. Better you get it from the horses mouth than me trying to remember what he said.
His email is at the bottom under "contact"
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."