To rewash, put the film back on the reel and soak for 30 minutes or so first. Then use running water for a while. Hopefully, most particles will come off. If not, you could try GENTLY rubbing with your fingers but you do risk further damaging your film. At this point, I am not sure if there's that much to lose....

I wouldn't use warm water, especially if you intend to rub it with your fingers.

I'd try the gentler method first.