Dislocated Elbow Recovery Exercises: A Complete Guide to Regain Strength and Mobility

A dislocated elbow is a painful and serious injury that occurs when the bones of the forearm (radius and ulna) move out of place relative to the upper arm bone (humerus). After emergency care and realignment of the joint, recovery involves rest, gradual mobility, and strengthening exercises. Regaining range of motion, stability, and function is crucial to prevent long-term stiffness or weakness. This article outlines safe and effective dislocated elbow recovery exercises you can use under your doctor’s or physiotherapist’s guidance.

What to Expect During Elbow Recovery

Recovery after a dislocated elbow is typically divided into three phases:

1. Immobilization Phase (0–2 weeks): The elbow is supported in a sling or splint to allow initial healing. Movement is limited to avoid stress on ligaments.
2. Early Mobility Phase (2–6 weeks): Gentle range of motion exercises begin to prevent stiffness and restore flexibility.
3. Strengthening and Functional Phase (6+ weeks): Resistance and weight-bearing activities help rebuild muscle strength and restore daily function.

Always confirm with your healthcare provider before starting exercises, as recovery timelines may vary depending on the severity of the injury and whether surgery was required.

Early Recovery Exercises (Weeks 2–6)

These exercises help restore basic movement and prevent stiffness. Perform 2–3 times daily unless otherwise instructed.

1. Elbow Flexion and Extension (Bending and Straightening):
   • Sit with your arm supported on a table.
   • Slowly bend your elbow to bring your hand toward your shoulder, then straighten it fully.
   • Repeat 10–15 times.
   • Focus on smooth, pain-free motion.
2. Forearm Rotation (Supination and Pronation):
   • Sit with your elbow bent at 90 degrees, close to your body.
   • Slowly turn your palm upward (supination), then downward (pronation).
   • Repeat 10–15 times.
   • This restores forearm rotation needed for daily tasks like turning doorknobs.
3. Wrist Flex and Extend:
   • With your arm supported, bend your wrist forward and backward.
   • Repeat 15–20 times.
   • Keeping the wrist mobile helps circulation and prevents stiffness while the elbow recovers.

Intermediate Recovery Exercises (Weeks 6–10)

When cleared by your doctor or physiotherapist, progress to gentle strengthening.

4. Grip Strengthening:
   • Squeeze a soft stress ball or rolled towel for 5–10 seconds.
   • Repeat 10–15 times.
   • Improves forearm and hand strength, which supports elbow stability.
5. Light Resistance Band Elbow Flexion/Extension:
   • Attach a resistance band to a stable surface.
   • Perform bicep curls (elbow flexion) and tricep extensions (elbow straightening).
   • Start with light resistance, 8–12 repetitions per set.
6. Wall Push-Ups:
   • Stand facing a wall, hands at shoulder height.
   • Perform controlled push-ups against the wall.
   • Begin with 10 repetitions, progress as strength improves.
   • Builds triceps and shoulder stability, reducing stress on the elbow joint.

Advanced Recovery Exercises (Weeks 10+)

As strength and mobility return, exercises become more functional to support daily and athletic activities.

7. Weight-Bearing Progression:
   • Begin with hands and knees on the floor, gently shifting weight through your arms.
   • Progress to modified push-ups on knees, then standard push-ups when ready.
8. Resistance Band Forearm Rotations:
   • With elbow bent at 90 degrees, hold a resistance band.
   • Rotate your forearm inward and outward against resistance.
   • Strengthens stabilizing muscles around the elbow.
9. Overhead Press with Light Weights:
   • Once cleared, lift light dumbbells overhead.
   • Perform 8–12 repetitions, focusing on controlled motion.
   • This engages shoulder, arm, and elbow stability for everyday function.

Additional Tips for Successful Recovery

• Listen to Your Body: Mild discomfort is normal, but sharp pain is a warning sign. Stop and consult your provider if it occurs.
• Stay Consistent: Daily practice of mobility and strengthening exercises ensures better outcomes.
• Use Heat Before, Ice After: Applying heat before exercises can relax muscles, while ice afterward can reduce inflammation.
• Posture Matters: Avoid leaning heavily on your recovering elbow during the early stages.
• Work with a Physiotherapist: Personalized guidance prevents setbacks and speeds progress.

When to Seek Medical Advice

Contact your doctor immediately if you experience:

• Persistent or worsening pain
• Sudden swelling or redness around the elbow
• Numbness or tingling in the hand
• Loss of movement despite consistent exercise

These may indicate complications like nerve irritation, ligament damage, or improper healing.

Recovering from a dislocated elbow takes patience, consistency, and the right approach. Structured exercises that start with gentle range of motion and progress to strengthening and functional movements are the cornerstone of rehabilitation. By following your doctor’s and physiotherapist’s recommendations and practicing the exercises outlined above, you can restore mobility, strength, and confidence in your elbow. With time and persistence, most people regain full function and return to daily activities and sports.

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References:

1. American Academy of Orthopaedic Surgeons (AAOS). “Elbow Dislocation.” https://orthoinfo.aaos.org
2. NHS Inform. “Elbow Dislocation - Recovery and Rehabilitation.” https://www.nhsinform.scot
3. Morrey, B. F. (2017). The Elbow and Its Disorders. Elsevier Health Sciences.
4. Sheps, D. M., et al. (2015). “Rehabilitation after elbow dislocation: Current recommendations.” Journal of Hand Therapy, 28(2), 150–159.

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