If you're a weight lifter, you already know that muscle pain = good, nerve pain = bad, tendon/ligament pain = you're ....ed for a while.... You may be pinching a nerve that can be corrected by experimenting with hand positioning - is your thumb in the back of the neck? Mine will often rest even all the way behind the high B string, people who "hate thin necks" don't get this. Hopefully you haven't swollen a nerve sheath. There's a little tendon that runs along the outside back of your little finger, if that hurts it's a warning sign to back off, and practice something else
for a few days at least.
As far as technique goes, most everybody recommends starting this kind of exercise high up on the neck where it's totally comfortable, then moving it down slowly till it's less, and less, and less easy. I'm not sure how long Govan's fingers are but that does really make a difference too. You can roll
your hand to a certain extent - hell, you can play frets 1-6-8-13 on one string with all four fingers if you think about it, seeing
that fast enough is harder than fingering
it fast enough. What you can't do is force
an exercise to work sooner, without risking taking yourself out of the game for a spell.
"Speed and fluency are a combination of two things. First and foremost, in your imagination, you must hear yourself playing in this way, or it won't happen for you on the fretboard. Secondly, be willing to attack the problem of inarticulation through work and application of exercises."