How to feel more like yourself again as your elbow recovers
Nicola Tik
As elbow pain starts to ease, there is often a quiet uncertainty about what to do next. Pushing back too quickly can feel risky, but staying cautious for too long has its own costs. This article is for the stage when things are beginning to improve and you want to build back steadily.
Elbow recovery is rarely a straight line. Many people have days where it feels much better, followed by a day where it flares a little, particularly after a fuller day or a return to something that had been avoided. This is a normal part of the process, not a sign that things have gone backwards. What tends to matter more is the overall direction of travel over one to two weeks, not how any individual day feels.
The most effective way to rebuild confidence in the elbow is to return to activities gradually, rather than testing it all at once. A good approach is to start with a lighter or shorter version of an activity, see how your elbow responds over the next twenty-four hours, and then build from there if it settled well.
If, for example, you had been avoiding carrying shopping, you might start with a lighter bag in your recovering arm for a short distance. If that feels fine the following day, you can increase gradually from there. The same logic applies to exercise, sport, gardening, or any other activity that had been on hold.
Once the sharper discomfort has settled, introducing some gentle load to the area helps it adapt back to normal activity. One simple option is to hold a light object in your hand, perhaps a full mug or a small tin, with your arm resting on a surface. Slowly lower your wrist downward and then bring it back to a level position. Five to ten repetitions, once a day, is a reasonable starting point. Increase gradually as it feels more comfortable.
If you would like to try a guided version of this type of exercise, VIDA has a short elbow recovery video you can follow at your own pace.
If your recovery involves getting back to something more physically demanding, the same gradual principle applies. Start with a reduced version of the activity in terms of duration, load, or intensity, and see how things respond over the following day. Most people find they can return to most activities within a few weeks of the pain beginning to settle, though this varies.
Most elbow pain that has been improving continues to do so with gradual reintroduction of activity. If yours has been present for more than six weeks with little improvement, or if it is improving and then regularly flaring back to the same level, it is worth speaking to a physiotherapist who can help you plan the next steps.