I bet that most of your reaction is to the startle and traumatic movement, not the elbow. It is quite common to have such a reaction. The "I've worked so hard and improved so much" thought just magnifies the event.

I suggest you find something to stay busy with so you avoid obsessing about this event and try to move forward. Chances are, it will only be a minor setback, if that.

Vent your emotions. Say to yourself, "I will get past this." and move forward. Repeat that out loud.

Focusing on the event will only make it worse.

Give yourself a break and you will do best.

My best to you.