Muscle damage from workout

There is NO PAIN and the picture is not flexed, just in the curling position.

When I do flex a little and release there is a strange "moving" feeling, like a sliding sensation..

I've been doing things all day and haven't noticed any pain whatsoever just now noticed the pits in my biceps.

I assume it is a low amount of bicep damage.

My question is how long should I take off from doing anymore bicep routines?

Should I use hot/cold on it to help with the repair?

I've had a small line similar to this on the same bicep about 6 months ago and I stopped my workout for 2 weeks and the line went away.


I'm just concerned about it but since there is no pain I don't feel there is serious or significant damage....just minor.


Any help is appreciated so I can get this healed and be able to continue my normal routine.