^^This^^
Ouch. I've clunked onto the top tube more times than I care to recall, but nothing that hurt longer than just that day.
I'd take a few days or a week off the bike. Keep doing moderate stretching, massage, etc. Anti-inflammatories -- NSAIDs, if you can handle them. Bromelain from pineapple enzyme works for some folks without stomach upset, although it's generally more effective on respiratory inflammation, which works for me. No idea about muscle irritation. I take prescription diclofenac for muscle and joint inflammation.
How long to recover? Dunno, depends on too many variables. I'm still recovering from injuries over a year old. At 61 I don't bounce anymore. Ten years ago I probably would have been over it in a month.