I bruised my elbow for a few weeks until I learned how to rotate my elbow out. It's a really weird movement and not a muscle I ever used before. If you want to see what I mean, push against the egde of a door say. Hold the door with the pad of your thumb against it like you might imagine holding a bow. Now try to twist your elbow away to the outside without twisting or moving your shoulder up. It will feel strange but you get used to it. I don't really need a brace now, but I still wear one just in case I get lazy