BD, can't help you with the sore arm, but I am about to undertake speeding them up a bit with the power window conversion using AEROSTAR motors. Complete details can be found at Mike Dailey's "The Pantera Place" website
http://www.panteraplace.com/page164.htm It gives complete details on how to convert the present windows to faster operating windows with much less power draw. It tells you what tools you need gives you a diagram for drilling the mounting holes and looks pretty straight forward.
I went to the local junk yard and found an aerostar with power windows and took them out. Unfortunately, they were the 3 hole variety ( you need the 4 hole) I bought them both for 25 bucks (and they actually worked). I went to my local parts house and they had several options and various prices including a Ford rebuild with a one year warranty. There was a 30 core charge on each so I traded in my 3 hole units and saved $35.
The price of the Ford unit was $85 with a $30 core. You might luck out at a junk yard and find 4 hole units that work and you could save some big $$$$.
This job could be done with luck for about $40 at a junk yard or as much as $160 for remanufactured warranteed units.
Gary