Elbow injury
This leaflet will provide information to help you recover from your elbow injury.
When you fall and injure your elbow you can damage the ligaments and tendons that support and move the elbow joint. This type of injury can cause pain, swelling and bruising. Your elbow will also feel limited in its movement and you may have difficulty bending your arm.
These symptoms are expected after this type of injury. It will heal, but it is important to do the correct treatment yourself to reduce the pain and swelling, and improve the movement.
Pain
If you feel the pain is severe enough to stop you sleeping then take some regular pain relief. Paracetamol taken regularly will help control the pain and allow you to exercise more comfortably. If you need a stronger painkiller such as Codeine then see your GP.
As the inflammation process of the injury needs to happen it is important that you don’t take Ibuprofen for the first 48 hours. If the swelling persists after this time then you can take Ibuprofen as well as the Paracetamol. If you have asthma or stomach problems then please discuss with your doctor whether you can take any form of anti-inflammatory tablets. (Ibuprofen is not recommended if you have asthma, kidney disease or stomach problems)
Swelling
It is important to limit the amount of swelling you have as this can delay the healing.
You may have been given a sling to rest your elbow. If possible you need to rest the elbow in this position for at least the first 24-48 hours after the injury. However it is important to remove the sling regularly during this period, and to exercise the elbow to prevent stiffness and reduction of strength. Do this every one to two hours.
Ice packs
Using a proper ice pack on the elbow every two hours will also help both the pain and the swelling. Ideally use a large pack of frozen peas and wrap this in a tea towel that is wet with cold water (do not put the packet plastic in contact with your skin and do not leave on while you are asleep). Place this pack over the worst area of the elbow and press it on firmly. Wrap this in place tightly with a bandage, scarf or another towel. Keep this ice pack in place for 15-20 minutes. Immediately after do some gentle exercises as shown below.
Remember to put the peas back in the freezer so you can use them again but label them clearly so you don’t cook them by mistake. Repeat the icepack treatment every two hours.
Elbow exercises
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In a sitting or standing position, bend the elbow upwards aiming to touch your hand onto your shoulder Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
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In a sitting or standing position straighten the elbow by moving the hand down and away from you. Aim to try and get the elbow fully straight like the position on your other arm Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
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In a sitting or standing position hold your elbow into your side at a right angle position Turn your hand up towards the ceiling and then down to towards the floor by rotating your forearm Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
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Getting back to activity
True healing of the damaged tissues can take at least six weeks.
Activities such as swimming, stretching to wipe surfaces, and cleaning windows can help to maintain your general movement whilst the elbow mends but must be done gently.
Make sure that you have regained full movements of the elbow and that all the pain has settled before you return to any heavy work or sporting activity again.
Then you can start back to some light training or gym work and test your elbow out with specific sport exercises before playing competitively again.