I injured my shoulder pretty badly playing basketball about a year ago. It still bothers me to this day, much as you described yours hurting in today's news. I'm not sure just how current your exercise page is, but man you might want to consider dropping any sort of fly movement. I do still get a little bit of pain when doing DB bench, DB incline, dips, etc. but nothing like I do when doing flies. I just wanted to make that suggestion in case you are still doing those movements.