Hi, i am not athlete and i have elbow problem

Patient : Hi, i am not athlete and i have elbow problem like one a year in autumns, 3 years ago my elbow just hurt a little and i can open and close, last year my elbow hurts a lot and i can not straighten my arm but i can close it, for 3 days and i massaged it, it fixed, and this year my elbow locked up i cannot open or close even a little hurts very much i thought my arm is going to explode, i went to shower kept it in hot water and massaged it, it fixed, i explain this year problem in more details: i slept the night the room was cold i thing and i think i slept on my arm in the morning and during day i had a little pain in my elbow, in the night i was hotel receptionist shift and i couldn't sleep good and there was very cold, i slept 3:30 am on a couch with a blanket and very cold place and woke up 6 am pain in my elbow became more then when my shift ended i went to sleep 11 pm when i woke up 1 pm my elbow was hurting so bad it locked up i couldn't open or close my arm 2 pm pain was very very much, elbow swelling, 3 pm i thought my arm is going to explode i wanted to scream then i went to shower i keep my arm in very hot water for 15 min then i went massage my arm pain was going but still i couldnt open or close i continue massaging and i could move my arm a little and continue doing these thing massaging and keeping it in hot water tomorrow i could move more and 3 days later it become very good, i just want to know what should i do to prevent it to happen again thanks
Symptoms:  Coughing
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