Tricep Tendonitis


Tricep tendonitis is a serious condition and can put you in a lot of pain and can limit your training capabilities. The aim of this tricep tendonitis page it to give you some advice on how to aviod tricep tendonitis and what to do if you have tricep tendonitis and you still want to train. This page is simply a tricep tendonitis guide, if you think you have tricep tendonitis or have pain in your triceps you should see a sports doctor immediately.

Why you get tricep tendonitis and how to prevent it:

The tricep muscle is used to straighten the arm. The tricep muscle is attached to the back of the elbow with a large tendon. Tricep tendonitis is inflammation of that tendon, a strong band of connective tissue, which causes pain in the back part of the upper arm near the point of your elbow. Tricep tendonitis occurs from overuse and exessive force on the upper arm and elbow (like throwing, hammering or bench pressing). Tricep tendonitis is common amoungst muscle builders.


Tricep tendonitis symptoms:

Tricep tendonitis symptoms include; pain around the lower part of the back of the arm, pain when you try to full straighten the arm or full bend the arm, bruising around the back of the arm near the elbow and swelling around the back of the elbow. Tricep tendonitis symptoms are reoccurring and will most often be felt every time you put excessive strain on the triceps.

How to diagnose tricep tendonitis:

Tricep tendonitis must be diagnoses by a qualified professional, preferably a sports doctor. The doctor will examine your tricep muscles and possible take an x-ray to see if a chip off the bone may be causing the tricep tendonitis.

How to treat tricep tendonitis:

Tricep tendonitis can be treated, but in some cases, cannot be cured. In severe cases of tricep tendonitis the only way to stop the pain is stop the cause of the pain (usually working out). However, there are some common treatments for tricep tendonitis:

  • Using an ice-pack during resting periods.
  • Anti-inflammatory medication.
  • Brace/Strap – This may be used to wrap around the lower part of your triceps during activities that cause discomfort or pain. It works by taking the pressure off the tendon.
  • Surgical treatment - surgery is only performed if the tricep tendon is ruptured, not for inflamations. Optimal surgical results are obtained within 14 days of the tricep tendonitis occuring.
  • Tricep rehabilitation exercises (see the exercises below).


Tricep tendonitis rehabilitation:

If you feel a pain in your triceps while working out you should stop immediately and seek medical advise. You should not do any tricep exercises until there is no pain at all in your triceps. Before going back to your old routine, you should do at least 2 weeks of tricep tendonitis rehab exercises (see below). When you go back to your workout, only use featherweights! If you feel any paid at all, stop and consult a doctor. If you don't let your body try and heal from the exercise, you could turn tricep tendonitis into a permanent injury.

Tricep tendonitis rehab exercises:

  • Kneeling push-ups - kneel on the floor with your hands directly underneath your shoulder. Slowly lower yourself to the floor and back up. Once you can do 2 sets of 15 without any pain, switch to normal pushups.
  • Dumbell kickbacks - Start with a really light weight and do sets of 20.
  • French stretch - Stand with your fingers clasped together and your hands high above your head. Stretch by reaching down behind your head and trying to touch your upper back. Keep your elbow pointing towards the front. Hold this position for 20 seconds or so. Repeat 10 times.

Most importantly!

It is imperative that you consult professional help if you feel tricep pain during your workout and suspect tricep tendonitis. If you try to tackle tricep tendonitis yourself, you may make it worse, and permanent.