Dealing with Annoying Tics and Muscle Tweaks

I've had this tic for a long time and it's super annoying. But today it tweaked a muscle in my srm, which it's never done. I'm pretty sure I bumped my arm a little bit before that (I'm also ADHD so genuinely that could have happened last week) so maybe that's related. I'm just annoyed because now it's making that tic worse which is just poking the arm bear. I've tweaked my neck muscles before and that's genuinely terrifying to me, leg and arm stuff usually is just painful but the arm stuff is pretty rare.