Glad you are back on the bike! Good work!

I got WAY sideways in some mud, stayed up until I hit dry pavement again, then got high-sided over and onto my elbow. Broke it. It sucked. That was a few YEARS ago and my elbow still isn't 100%. That elbow gets tired after about 15 miles of singletrack mt. biiking. but works OK for another 10 miles or so.

Yes, working on mobility hurts, but you have to do it. I have full range of motion because I really really worked on stretching as much as possible, as soon as possible. (DR's orders!) Heating pad helped me with the pain. Heavy asprin use in the beginning too, but nothing stronger. Ice and lots of effort/pain stretching. There isn't much bloodflow in the elbow so getting out there and walking to get the blood pumping helps too.

There is a very supportive "rider down" forum over in mountainbike land too. Here is my recovery process for a similar outage I suffered.

http://forums.mtbr.com/showthread.php?t=326823