4 Exercises for Triceps Pain (Tendinopathy/Tendinitis Rehab)
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- čas přidán 25. 06. 2024
- Today’s video covers four rehab exercises that can used to help get rid of triceps pain due to tendinopathy or tendinitis. The triceps brachii muscle is a large muscle located on the posterior aspect of the upper arm that works to extend the elbow. The long head of the muscle also contributes to shoulder extension.
Irritation of the triceps tendon (tendinopathy) near its insertion on the back side of the elbow can occur when training demand surpasses the capacity of the tendon. In these cases, learning to manage overall training volume is important, as well as implementing specific tendon loading strategies.
Shown here is an example progression that could be used to help someone recover from this issue. The key is to pick the exercise version that matches your current symptoms and move on to the next level as pain decreases. Remember that tendinopathies can take several months to fully resolve and can last even longer if movements/exercises that flare the condition up are not modified.
My new book contains rehab programs for the 50 most common injuries and pain issues, including triceps tendinopathy. Click the link to learn more! a.co/d/0HDOdYI
Thank you sir! I had tricep pain/dull aches, some tennis elbow and ulnar nerve discomfort for months. I did your stretches and eventually got results after a couple of months. Muchly appreciated mate - we need more exposure to this sort of material without going through hurdles with the medical system
Thanks for the tips. Very helpful.
Glad it was helpful!
Thank you, very helpful
Thank you for sharing! It really helps🙏
Glad it was helpful!
Best video for this type of injury
Glad it was helpful!
Very helpful!
Great film thanks
Thank you!
Thanks for the video, it's been helping me with my triceps tendinitis. Started off with the wall leaning and it was a world of relief after just the first day.
Great to hear! I’m glad the video was helpful!
@@RehabScience hi, I have a question about the pain, I've been noticing for months some light pain in the triceps tendon while training them. At first I stopped training and got some rest but then I started training again thinking it was gone, I immediately felt the same light pain again. I hasn't stopped the training because I thought it may help by strengthening the tendons but today I felt a super sharp and acute pain during one set of triceps pushdown that didn't let me push even the lightest weight so I stopped and the pain disappeared quickly. What should I do? Stop training, continue? Is it a bad thing or just an indicator of needing to stop? Am I damaging the tendon even more?Thank you in advance
Thank you brother 🫠
Thank you thank you
No problem 👍
this works wonders!
Glad to hear the exercises helped you!
Thanks for the video! Can I do pull ups with triceps tendinopathy?
Thanks a lot! I've been having "elbow pain" for have a year. At first, I thought the pain will disappear as usually after reduce the lift training volume. But no, after 3 month, the pain was still there. At that time, I still thought it was "elbow pain" due to excessive lift. Later, I tried some stretch, yeah, it would get rid of the pain for about hours, but next morning when I got up, the pain got back.
Recently, I realized it was not the elbow, it could be the TRICEP. I tried this video. I got shocked 1:16 bcz I got a sharp and severe pain on my left tricep but no pain at all on my right tricep. 3:11 I was literally shaking with pain when using my left arm (painful arm) but it was so easy with my right arm. I feel immediate relief after doing the excise in this video.
I knew I got the right direction for my "Elbow pain". For the first time since 2023, I feel my left elbow pain-free. I'll try the routine in this vid in next weeks. and I will sure come back to update my situation. Thanks in advance!
I’m so glad you found the video, and that the exercises are starting to help. We know in the research that tendon pain only improves temporarily with stretching and rest, and you really have to load and strengthen the tendon for it to improve in the long-term.
How's your progress now pal ?
Fixed ??
Please update
How are you doing now?
My arm is more painful when bent like flexing a bicep
Hey!
did you get any solution of that
Same… you ever get an answer on that? Reverse curls are the worst. Can’t even do 10lbs
@@sharma07.abhinavi wanna hear too 😂
Do you mean your triceps hurts more when the elbow is flexed? If so, this is because the muscle is lengthened in this position and so put under an increased strain. If you watch E3 R3habs video on triceps tension that he talks about how to help with modifiying exercises to suit this!!
Tbh it's painful wherever if it's a pull or push workout. But I've overcome that injury with cinnamon in my coffee with creatine and cocoa powder with a little sugar lol. It works great for me idk about others
The dips are the most tolerable. The pushdown is painful. I have bursitis as well so I may just need surgery. I've tried every rehab for a year and it's a little better but still extremely painful. Thanks for the advice, I'll keep experimenting with things
how would you do the eccentric excersise if both arms are injured
Im not sure if i have tricept tendinitis. My lower tricep will pop on any tricep movement with weight resistance and it's like a 4/10 for pain. It also pops if i flex my bicep and bend my arm from a 90° to a 120° angle. Ive had this for about a year and it hasnt gone away even though i stopped working out my triceps /chest & shoulder pushing movements. Any advice?
I have both the back of elbow pain and tennis elbow. Can I do these exercises and your tennis elbow exercises all in the same workout? Thank you.
Any idea as to what the source of pain could be if the pain is at the muscle belly? No weakness though, MMT test results 4+/5
I have pain around my elbow and the lower triceps, everytime i bend the elbow i feel the presure in the back od my elbow i got the problem from armwrestling do this excersises help for my situation?
The wall holds hurt, but not the tri extensions??? Bench dip feel good ,push up and pull up are a hard a hell no! Any feed back would be greatly appreciated
Thank you..very helpfull for me,i had tennis elbow(reason unknown cz i dont exercise or lift weights) unresponding to treatments so finally after 3 yrs of severe pain i got surgery for tendon release..during tennis elbow period i was having pain lower triceps (tricep tendinitis) which again isnt healing for 2 yrs..now a days m on physiotherapy sessions which r pretty unaffordable for me,remember i just do house work cleaning light mopping nothing else..now i want to workout to strengthen my muscles specially jiggly triceps..but extreme pain of tendinitis doesnt let me to do so..suggestions advise and workout tips would be appreciated ..any tips to get out of this extreme pain to heal tricep tendons ??
Also would I be able to use the tricep machine at the gym? It kind of reminds me of what you are doing on the wall but it may not be the same thing. Thanks so much for the video and the help!
Yes, that cable machine can be used in place of the band I am using in this video.
how often to do soft tissue mobilization?
Thank you for sharing ! "Yesterday I got tricept injured while doing the incline barbell bench press。😢
does this excersises help?
Do you recommend ice or heat on this muscle?
Great video, I’ve been struggling with these tendons for the past year with either bad form on learning muscle ups or just arm wrestling. What’s the reason these tendons become weak and what are workouts to strengthen and prevent the tendons from this type of injury?
The exercises in this video work both for rehab and strengthening and tendon, so that you’re less likely to experience this issue again in the future.
Your muscles recover much faster that tendons. If you start doing too heavy or difficult exercises with too little recovery these things start to flare up.
One reason is we eat too little collagen nowadays.
Thank you!!
Less blood flow to tendons compared to muscles. So when you start training intensely *consistently*, your tendons are not able to catch up to the adaptation as your muscles are. Thus they start deteriorating
What about triceps tendon pains close to the shoulder?
I know this video is mainly for tendinitis at the elbow but what if i have tendinitis in the long head sorta more near the upper arm/shoulder? Would these same progressions still work?
How is your recovery? I believe I have the same as you.
Same
Hello, I just have one question about when to start these exercises. I started noticing my elbow pain 6 days ago. Today I tried to work out again and noticed the pain is still there so I stopped. How soon can I start this rehabilitation process that you described? I am eager to heal it up, but I don't want to do this wrong, as I want to make sure I actually heal it and not reinjure it. Thank you!
Great to see the video creators responding to messages.
Do you have a video for distel biscep tendenosis and bracharadialis??
I don't have one for the distal biceps attachment, but will try to do one soon.
@@RehabScience ok thanks
@@RehabScience FOR FREE?🤯
Very helpful, I’ve been a rock climber for 20yrs and managed to bust my tricep on my weaker arm, never had an injury before that completely stiffened up a limb…my elbow feels like it needs WD40 every morning..
Hey there. I’m a climber too. I was doing a mantle off my right arm and heard a pop. Been 8 weeks of on and off improvement. I have full ROM but get soreness in my armpit and long head tricep when I do pushing motion. Any idea what could be the issue?
In your armpit seems like a shoulder/chest issue. I have something similar. @@walkerthompson3320
What if it’s opposite. The down motion isn’t much of a problem. It seems like doing bicep curls or reverse curls are just horrible. I can’t properly reverse curl 10lbs right now without tricep screaming at me
For me it was a combination of weak triceps / tight triceps and really weak rotator cuff muscles. The third would be that i didn't put my shoulders back and down while doing pushing exercises.
when i'm doing skull crusher my elbow hurts to much but the other triceps exercise like bench dip its okey not so really hurt
That first thing you did where you put ur elboy at a 90 degree angle to massage it i cant even bend my arms like that man ive never had this type of injury in my life i can remember and it happened to both arms at the exact same time they both hurt just as bad. What is wrong with me dude idk if this is evem whats wrong but its the closest thing i can find to the symptoms thanks for the video im in bad shape dude
Great video! To clarify: what if we have 2/10 pain during the movement, but then it becomes more painful several hours later? Do we need to back off or is that ok?
Usually, increased pain a few hours after the workout is okay as long as you are back to baseline by the next morning.
@@RehabScience thank you!
what about using massage gun and heat pad? does it help?
Those things can be used to temporarily reduce discomfort. However, resistance training is typically needed for long-term recovery and to reduce the likelihood that these symptoms come back.
back of my right arm hurts when i dead hang and when i do pull up at the top pain goes both to my front shoulder and back of my arm relatively close to my armpit. last week i was able to do 9 reps right now i can't do 1 even with resistance band what should i do
Sounds like Terres Major pain. Foam roller (optional because et doesn't heal but helps with pain) most important : correctly contract lats during pull ups. Pull with your chest going towards bar. Keep traps low. Slow motion. Start with contracting lats and shoulders don't pull with your arms pull with lats and shoulders
@@Nicky_LarSwana thanks for answer. yeah i'll try foam roller i was able to do 5 to 7 reps each set couple days ago didn't push it to limits but today i was gonna train pull ups again and i cannot even 1 rep again my right shoulder and under close to armpit hurts when i initiate to pull myself even tho i push it myself to do it i can not pull myself equally my right side stays down due to pain and can't go chin above the bar max 90 degrees. really don'T know what to do. also today i realize when i shrug, move back and front with my right shoulder it clinks n cracks a lot so i really don't know what is the actual problem is it my scapula or rotator cuffs but pain only occurs while pulling myself or doing rows, i did dips push ups, handstand etc and it doesn't hurts when i do those.
Pain meter while performing ball exercise: 8/10. Wall Plank: 6/10 :(
I don't know how long it will take me to recover.
But thanks a lot for this video.
Update please
what is the degree of pain before i move on to next exercise?
No more than mild (3-4/10) and the exercise doesn’t cause a flareup in your baseline level of pain.
Some studies show that there is no difference for the tendon the exact type of conctractions (eccentric, concentric, isometric) as long as all these movements are slow (or no movement at all).
Why do we need eccentric contractions exercise then? To build muscle (not the tendon)? If so why don't we use bodybuilding type training for triceps like triceps cable pushdown?
Yes, I am aware of those studies. However, in working with patients over the last 17 years, I have found that progressing from isometrics to eccentrics, and then to full range movements is quite helpful for many people in pain.
is anyone having pain on the INSIDE back elbow (contrary to the outside back elbow as he shows at 0:12) when locking the arm out? I got it from shooting basketballs and I have yet to find someone with that kind of pain and a solution for that pain.
The inside and back of the elbow could still be related to the triceps. However, it could also involve the ulnar nerve. Here is another video with exercises you could try. czcams.com/video/rvrtapqpuPw/video.html
hey man, the day before yesterday i did exercise like push-up, plank,etc. after many months and next morning i coudn't even bend my both arms and my triceps and elbow are so hurting , i can't even brush my teeth well.
Any updates?
@@rans0101 Now i can move my both arms like before however am wondering that are my tendons really completely healed or not from internally?
Thank u for asking tho.
@@gurungag7077 when you train again, will you get the pain again?
@@rans0101 yeah i did some exercise after recovery but i don't feel that type of pain again.
@@gurungag7077what did you do to make it stop hurting? 😭 I'm in the same situation and I don't know what to do, and I'm scary because I was reading some comments about people that last with de pain for weekends or months :(((( Siiir help
My problem is that I have the strength to do all these exercises with ease but recently when I do pushups, I feel a tearing sensation in the tendon of my tricep rather than only pain which makes me completely stop the exercise. What should I do?
Go to a professional physiotherapist.
Is it bad to drink heavily once a week if you have tendinitis? Does it disrupt the healing process?
Yes it is
Are bicep curls okay to do with tricep tendinitis?
Yes, they are usually fine to keep doing.
Might want to go with bicep curls with hammer grip at first.
@@RehabSciencebro i can't even fully straighten my arm one month after tricep surgery , what should I do ?
Can I do the last one if I have stenosis ?
It really varies from person to person. If you stenosis symptoms are triggered when doing that exercise, then it may not be the best option.
Should you do this if the tendon is still agrivated?
It depends on how aggravated the tendon is. If you can do these movements with mild or less pain, then they should be OK to add. If they cause more than mild pain, then your tendon probably isn’t ready for them.
When i do charged pushups i feel like a crack then it becomes painfull i cant train anymor it's very frustrating......any solutions please 😣
I have the same… I will try the cable thing at the gym
bro after weeks of research, lab abstracts, youtube videos and appointments with holistic and wetern medicine doctors I've come to one conclusion. Just work out. Push through pain, it might never get better but you'll be able to keep it moving.
@@thefryingpan951 Did it ever get better?
@@baudouiniv9766 Did it ever get better?
@@maine18 yes it did, I don’t have pain anymore but I just do cable exercises for triceps because skull crusher are too bad for elbow
The wall one hurts, but I can do everything else.. what should I do.
I would try changing your elbow angle slightly on that wall one and see if you can find a position that allows you to challenge the tendon without provoking symptoms.
@@RehabScience Okay ill try that thanks
Did it work?
@kingdark276 I started doing something else actually. High rep extensions (50reps) 3 sets, 3-4x per week. That seems to be working. I am actually hopeful I will beat this now.
@@jameswilsonmusic7749 how did you get your tendinitis?
I dont have pain during exercises but the day after my triceps always get swollen and i cant bend my arm really well, what sould i do?
If pain is worse the next day, it is an indicator that the exercises is too challenging or too many exercises were repetitions were completed. I would recommend trying only one exercise at a time and then seeing how your elbow responds.
Yup after like 50 pushups i get that pain behind my elbow when i straighten my arms lol
I cant even sleep with either arm behind my head right now