What is an elbow sprain?
Elbow ligament anatomy
The elbow is stabilised by two main ligaments, the medial collateral ligament (inner) and the lateral collateral ligament (outer), which prevent excessive sideways movement of the joint. An elbow sprain is a stretch, or even a partial or complete tear, of one of these ligaments, most often following a fall or a forced movement.
Why does this joint get injured?
An elbow sprain most often occurs when falling onto the hand with a straight arm, which transmits excessive force to the joint, or during a forced twisting movement of the elbow, as in combat or contact sports. Repetitive throwing sports can also gradually weaken the inner ligament.[2]
Symptoms and diagnosis of an elbow sprain
Recognising the symptoms of a sprain
Pain appears immediately after the injury, localised on the inner or outer side of the elbow depending on which ligament is affected. It’s triggered or worsened by tension on the ligament (forced arm extension or sideways pressure) and is often accompanied by rapid swelling. Bruising appearing over the following hours usually signals a more significant injury.
Differential diagnosis
Other elbow pains can sometimes be mistaken for a sprain:
- Tennis elbow, pain that builds up gradually on the outer side, with no triggering injury
- Golfer’s elbow, on the inner side, also building up gradually
- Triceps tendinopathy, worth considering if the pain sits more towards the back of the elbow
Causes and risk factors
An elbow sprain always follows an injury, but certain factors increase the risk of sustaining one or of being left with lasting instability.
Risk factors for an elbow sprain
- Natural ligament laxity, which makes the joint more vulnerable to sideways stress
- Muscle fatigue, which reduces the elbow’s active protection during a fall or impact
- A previous sprain of the same elbow
- Poor landing or falling technique
Which sports contribute to elbow sprains?
Any sport with a risk of falling onto the hand or forced twisting of the elbow exposes you to this sprain:
- Judo, wrestling and combat sports
- Rugby, during tackles
- Cycling and mountain biking (falls onto the hands)
- Skiing and snowboarding
- Throwing sports (baseball, javelin) for the inner ligament
- Gymnastics
Treating an elbow sprain in rehab with a sports physio
The goal of treatment is to allow the ligament to heal under good conditions, while maintaining elbow mobility and progressively strengthening the stabilising muscles.
- 1Protection and pain reduction
- 2Recovering pain-free mobility
- 3Isometric strengthening
- 4Progressive concentric strengthening
- 5Elbow proprioceptive work
- 6Closed-chain strengthening
- 7Open-chain strengthening
- 8Strengthening under sport-specific load
- 9Progressive return to your sport
- 10Return to competition
“Most elbow sprains heal very well without surgery, provided they’re properly rehabilitated.”[3]
Strengthening, the cornerstone of treatment
Strengthening the elbow’s flexor, extensor and stabiliser muscles compensates for residual ligament laxity and restores a stable, functional joint. The return of mobility must be progressive and pain-free.
In brief
- Maintaining elbow mobility
- Strengthening the stabiliser muscles
- Progressive return to weight-bearing on the arm
- Gradual return: mobility, then load, then sport
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Should you rest or keep playing sport?
Brief immobilisation can be useful for comfort in the first few days for a severe sprain, but prolonged rest isn’t recommended.[1] It’s better to gently mobilise the elbow as soon as the acute pain eases and start strengthening the stabilisers promptly.
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When should you see a specialist for an elbow sprain?
If you notice clear deformity, very intense pain, an inability to move the elbow, or a marked feeling of instability, prompt medical attention is needed to assess the severity of the sprain and rule out an associated fracture.
Recovery time for an elbow sprain
A mild sprain (a simple ligament stretch) recovers in one to two weeks, with a gradual return of weight-bearing and mobility. A moderate sprain, with a partial ligament tear, generally needs three to six weeks of rehab before a full return to sport. A severe sprain, with a complete tear and clear instability, can take eight to twelve weeks, and may need a surgical opinion depending on how much it affects function.
Preventing recurrence
Several measures help reduce the risk of a further elbow sprain or chronic instability:
- Strengthen the elbow’s stabiliser muscles (flexors, extensors, forearm muscles)
- Work on landing and falling technique to limit weight-bearing on a straight arm
- Wear suitable protection (an elbow guard) in contact sports or those with frequent falls
- Don’t return to full-load weight-bearing before stability and strength have fully recovered
The HOPP care programmes to treat your elbow sprain and get back to sport
This sprain requires progressive support for ligament healing and muscle strengthening. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your elbow is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
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F.A.Q
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
Does an elbow sprain always need surgery?
No, most sprains heal well with functional treatment and rehab. Only complete tears with significant instability may require surgery.
How long does it take to get back to sport?
For a simple sprain, returning to sport generally happens between three and six weeks, depending on severity and the sport practised.
Could the elbow stay stiff?
The elbow is a joint that tends to stiffen easily after an injury: that’s why it’s important to maintain gentle, regular mobilisation as soon as possible, without waiting for complete healing.[1]
How can you tell an elbow sprain apart from a fracture?
Only a clinical exam, backed up by an X-ray if needed, can confirm it with certainty. Visible deformity, very localised bone pain, or a total inability to move the elbow should raise suspicion of a fracture rather than a simple sprain, and call for a prompt medical visit.
Can an elbow sprain be mistaken for tennis elbow or golfer’s elbow?
Yes, the pain can sometimes sit in a similar spot. But unlike tennis elbow or golfer’s elbow, which build up gradually with no triggering injury, an elbow sprain always appears suddenly after an impact or a forced movement.
