A fall onto an outstretched hand, a sudden twist, and your elbow was knocked out of place. Having an elbow dislocation put back can be a painful and frightening experience. Once it has been put back, the focus turns to recovery, and most people get good movement and strength back with time and gradual exercise.

What an elbow dislocation is

Your elbow is a hinge joint where the bone of your upper arm meets the two bones of your forearm. A dislocation means these bones have been pushed out of their normal position. Once the joint is put back in place, the ligaments and muscles around it need time to heal.

This guide is for simple dislocations, where there is no broken bone. If you have had a fracture or surgery, your treatment team will give you a plan tailored to you, and that plan comes first.

Recovery stages

Recovery usually happens in overlapping stages, and everyone’s timeline is a little different.

• Early protection. In the first days, your elbow may be in a sling or splint. The aim is to let the pain and swelling settle.
• Getting movement back. Within the first week or two, you will often be encouraged to start gentle movement. Early movement helps prevent stiffness, which is the most common challenge after an elbow dislocation.
• Building strength. As movement returns, you can gradually start strengthening.
• Returning to activity. Over the following weeks and months, you build back to your usual tasks, work and sport.

If you have been given advice by your treatment team or a physiotherapist, keep following that.

The early days

Some things that can help in the first days:

• Use a sling as advised, usually only for a short time.
• Use a wrapped cold pack for 10 to 15 minutes at a time to ease pain and swelling.
• Keep your fingers, wrist and shoulder moving, so they do not stiffen.
• Raise your arm on a pillow when resting, to help with swelling.

Regaining movement

Your elbow may feel stiff, and straightening it fully is often the last movement to come back. Gentle, regular movement helps most. Something to try several times a day, within a comfortable range:

• Sitting with your arm resting on a table, slowly bend your elbow, then straighten it as far as is comfortable.
• With your elbow bent and tucked into your side, slowly turn your palm up, then down.
• Let your arm hang down by your side and relax, which can help your elbow straighten gently.

Some discomfort is normal. Aim for steady, gentle effort rather than forcing it. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

As your movement improves, strengthening helps your elbow cope with everyday tasks. Something to try a few times a week, starting with a light weight like a water bottle:

• Elbow bends. With your elbow at your side, slowly bend and straighten it holding a light weight.
• Wrist curls. Rest your forearm on a table, with your hand over the edge, and slowly lift and lower your hand.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.
• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace. Start light and build up gradually.

Returning to everyday tasks

You can usually start using your arm for light tasks, like eating and typing, early on. Heavier lifting, pushing up from a chair and carrying bags are best built up gradually. If you play sport, especially contact or throwing sports, a gradual return with strength work alongside helps.

Looking after yourself

A dislocation can be a shock, and it is natural to feel nervous about using your arm. Building up gradually helps you regain confidence as well as movement. Small improvements, like reaching your mouth more easily or carrying a mug, are worth noticing.

When to get it checked

If your elbow feels as though it is slipping out of place again, it is worth getting it checked promptly.

Your VIDA pain check-in can help you notice how your elbow improves over time.

What to take away

• Most people get good movement and strength back after a simple elbow dislocation.
• Early, gentle movement helps prevent stiffness.
• Straightening fully is often the last movement to return.
• Keep your fingers, wrist and shoulder moving from the start.
• Build strength and return to heavier tasks gradually.

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