Fix Triceps Tendonitis

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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, discusses the cause and treatment for triceps tendonitis.
The triceps muscle has 3 heads. The largest head, known as the long head, actually attaches to the lateral border of the scapula (shoulder blade). It is not attached to the humerus (upper arm bone). The lateral and medial heads are attached to the humerus. All 3 heads come down and form into a common tendon that attaches onto the olecranon process of the ulna. The primary function of the triceps is to extend the elbow.
The triceps, over time from "wear and tear" in the gym, can begin to build up fascial adhesions (AKA scar tissue). This decreases the elasticity of the triceps muscle. This loss of elasticity leads to a pulling/tugging on the triceps tendon leading to inflammation (AKA tendonitis).
In today's video, I demonstrate how to perform fascial release techniques on the triceps muscle to break down any fascial adhesions that may be present. These fascial release techniques will help restore normal elasticity to the triceps muscle fibers.
Give these techniques a try for several weeks, performing them every other day. It takes time to break down months (or even years) of scar tissue build up so be patient.
Leave me a comment in the comment section down below and let me know what you think about these techniques. Do you find them helpful?
Remember, Stay Young and Train Hard! Good luck!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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[@anthonyc2076]

amazing video. I'm going to war on my tricep

[@OcraMedHealth]

Good luck!!

[@atlskyline1]

Did it heal? Dealing with this now

[@anthonyc2076]

@@atlskyline1 yes it did

[@adamelakrizomik6955]

@@anthonyc2076it doesn’t hurt anymore ?

[@user-vw1ck8sf3l]

I did all of the exercises with a massage gun instead because I didn’t have anything else. I could hardly bend my arm before without pain and now I almost have full range without pain. This was awesome. Great exercises.

[@OcraMedHealth]

Awesome! Best of luck to you!!

[@Eneergy]

​@@OcraMedHealthit's and for popping medial triceps brother

[@mr.s3318]

This just saved me so much pain. I was focusing on the elbow and didn't even think to mess with the upper tricep. I hit a knot, worked it out, and almost instant relief. Thanks, Doc!

[@OcraMedHealth]

Happy to help my friend!!

[@viscoush4ystak]

@@OcraMedHealth for how long would u recomand a deload while treating this issue, im being impatiant and want to retrain my triceps, but no matter how long of a deload phase im doing for my arms, the pain seems to return with the first benchpress lift

[@OcraMedHealth]

@@viscoush4ystak Let pain be your guide. Only do movements that don't aggravate the injury. Initially, I would keep movements very light for high reps. Then slow build back up. You may have to shut the triceps down initially for a couple of weeks if the injury is severe enough. Better to shut down the triceps for 2 weeks, then to keep trying to push it and drag the injury out for 8 weeks. Good luck!!

[@balnanda6573]

very well explained.

[@OcraMedHealth]

Thank you my friend!

[@koleary1798]

I've had on and off tricep tendon pain since 2020, it flared up a week ago (too heavy too quick without sufficient warming up on a weighted dip narrower than I'm used to). I did cold/hot treatment to get blood into the area before starting (10 mins cold pack, 10 mins hot water bottle). With very limited equipment (my thumb knuckle and a hard plastic roller with the knobs) I was able to replicate the results and can now fully flex my tricep hard with no pain! I'm going to incorporate this regularly for January and see if I can make the pain actually go away for good. Might involve me switching to a lot of pec deck, lateral raise and long rope pushdowns for the month but if it pays off in the long run the overall gains I see in 2024 will be worth it.

[@OcraMedHealth]

Good luck! Keep me posted on your progress!

[@atlskyline1]

Update us here please 🙏

[@jacobbue629]

Thanks for the Video Doc. Quick Question: Do you reccomend doing these soft tissue massages after during say band workouts for tricep strain/tendonitis rehab? Or do them on different days...my triceps are usually pretty inflammed after doing band workouts for tricep strain/tendonitis rehab.

[@OcraMedHealth]

Sounds like u might want to do the band work one day sand the soft tissue work the next day. Good luck!

[@SamanthaFilipovic]

Am coming out from a shoulder impingement and started working on triceps and developed what I think is tricep tendinitis. Started feeling elbow pain when doing tricep rope pushdowns and immediately stopped. Feels like snapping sensation when moving my arms really fast, so I know it’s something with triceps. Especially when I extend my tricep fully I can feel the grittiness. Now going to stop doing triceps and work on eccentrics 4X a week and start doing the scraping on myself. Thankfully I don’t have a lot of pain with my elbow but I know tendons don’t heal with just rest 💯

[@OcraMedHealth]

Best of luck for a quick recovery!!

[@Exempt09]

I get this pain during overhead tricep extensions and lately after racking the weight on benchpress there is also a lot of clicking and cracking in my left elbow

[@OcraMedHealth]

Hope you find the techniques in the video helpful!!

[@conja4515]

Hey man, thank you very much for the explanation!! I have this problem for 2 months and my doc said I should wait, which did not really help. I started with your treatment and am using a strong massage gun with a sticky bit on top that goes really deep into the muscle. What do you think about this procedure? all the best for you

[@OcraMedHealth]

Massage guns can be very effective. I would also try to incorporate some of the techniques from the video also. Best of luck!!

[@PoikiloblastMel]

Thank you so much for this vid 💛 I’ve been suffering with elbow pain on and off for a while, and I’ll give your recommendations a go. How often do you suggest using facial release for this area?

[@OcraMedHealth]

Perform the techniques every other day. Good luck!

[@191Oscar]

After a medium intensity push workout the tendon pain lasts for about a 7-10 days after, would you recommend doing this along with light weight push workouts to keep working them still? Thanks for the vid really good stuff

[@OcraMedHealth]

Definitely want to avoid exercises that directly aggravate your injury. In general, I would keep pressing movements light for awhile.

[@user-zo4ys3eu6r]

Hey, I have pain in my Tricep tendon, mostly triggered by overhead pressing movements and pushups (Im a calisthenics athlete). I have been resting for a few weeks and getting some laser therapy from my doctor, my arm is feeling much better but im not quite ready to resume pushing exercise yet. Would u recommend starting with pullups again or wait until the pain is fully gone?

[@OcraMedHealth]

Pull ups should be fine. As long as u can do them pain free. Good Luck!

[@Balt2024]

Hey Doc! I can’t tell if it’s tricep tendonitis or not. The pain is right on the back of the elbow. The most pain is when I do skull crushers or overhead dumbbell tricep extension or any tricep workout in the bent position, and bench press. Also, shooting a basketball hurts as well. But I don’t feel any pain at all with dips or push ups?

[@OcraMedHealth]

Sounds like the triceps but of course it’s hard to say for sure without examining the area. Hope the video helps!

[@CindaMurphyRealEstate]

Hello from Texas! Im a 51 now. I broke off the end of my elbow and have pins and screws. Doc said most people have tendinitis after this, like permanently 🤯 I went to physical therapy, but it didn’t seem to help. It’s been four years and my muscle has atrophied quite a bit. As part of my New Years resolution, I started doing some tricep work to strengthen the muscle, but now it is VERY sore, just from working with a 5 lb weight! Back when all this first happened I asked about getting a steroid shot, but he said it was a dangerous place to do that. I’m relieved to hear that you say I need to work on breaking up the scar tissue before I start working on the strength training. How do I know when I’m ready to begin working with weights again? Have you ever heard someone say it’s permanent?

[@OcraMedHealth]

I've heard doctors tell patients injuries are permanent many many times. Personally, I don't believe it most of the time. Your body has amazing healing abilities, especially when you implement the right therapy and exercises. You will know when it is time to start exercising the area when your range of motion improves and is pain free. Then start off with very light weight for high reps (or use light resistance bands). Good luck!!

[@RickyCoco11]

Thank you for going over anatomy I really appreciate it

[@OcraMedHealth]

Happy to help my friend!!

[@xsmoke_xd9078]

thank you very much I thought it was from the elbow i just want to know if there is any exercises with the resistance band that can help

[@OcraMedHealth]

You can start doing some light resistance band work such as pushdowns and presses as long as it feels comfortable. Good luck!

[@ZodxZod]

Hello, when my tricep tendon is healed, will I be able to do intense weighted calisthenics again? I got my injury with dips, rested for half a year, it didn't heal, now I realize rest won't help, im doing tendon strengthening exercises and I will start to implement your methods, in about 8 weeks, can I expect to return to the same weight I used before the injury? And will I be able to freely progress adding weight (1.5-2.5kg) every few weeks? Thanks for the video, I wish I had this video half a year ago, I wasted a lot of time due to the lack of people like you, amazing video, thanks again

[@OcraMedHealth]

6-8 weeks is a good estimate in regards to healing time. Some heal quicker, some slower. Depends on the extent of the injury. Once the tendonitis has resolved, there usually isn't any limiting factors in regards to performing normal workouts. Good luck!!

[@ZodxZod]

@@OcraMedHealth thanks

[@hsggaming.]

I'm having triceps tendonitis from past 2 days after doing pushups i got a pain in the morning and I'm not able to bend the elbows could you help me please 🙏🏻

[@OcraMedHealth]

Start working the techniques from the video. Keep me posted on your progress. Good luck!

[@user-ye3fk9me1i]

Hi mate should I back off any push movements completely I’m over it had it 8 months / bodybuilding but I’ve backed of completely get regularly deep tissu work on them but now my lower half hurts it’s so painful I can’t even do one push up ? Should I get a Cortizone injection?

[@OcraMedHealth]

Definitely avoid any movements that directly aggravate it. Give the techniques from the video a try for a few weeks. In regards to injections, that's something you have to discuss with your treating doctor. Good luck!!

[@carlosmeza6376]

Coach, you stated you had tricep tendinitis before? Do you remember how long it took to heal? I had mine for a 2 years now. Granted for 20 months I didn’t care and pushed through the pain. Now I can’t bench at all or do any pushing upper body workouts. I’ve been taking my rehab seriously for 4 months now. But I seem to not be getting any better or any worse. I just was curious to see if it’s normal for this injury to take this long?

[@OcraMedHealth]

I dealt with it for about 8-10 weeks. However, I started working on it as soon as it began to occur. The important thing is to make sure you are not performing any exercises that directly aggravate your injury. You don't want to have any set backs. Good luck!!

[@carlosmeza6376]

@@OcraMedHealth perfect that makes sense! Appreciate the feedback!

[@atlskyline1]

Wow dude you pushed through the pain for two years. Have you made any progress in healing it recently?

[@carlosmeza6376]

@@atlskyline1 actually I was misdiagnosed. It turns out I have ulnar nerve entrapment. Basically the nerve around the funny bone was being pinched by muscle tissue. I ended up getting surgery 7 weeks ago. Too soon to tell if I’m 100% better, since full recovery can take 8-12 months. I’m just happy this whole ordeal is finally over. I would recommend looking into this issue as well if your tendinitis is not getting any better. The symptoms are exactly the same, except your ring finger and pinky finger occasionally will tingle or go numb. At least for me they did

[@emreaksu163]

How do i know that if i have problem on my tendons or triceps stretchness? I can't overhead 5kg dumbell insant pain on my tendons. I'm trying to make static exercises for tendons on wall. Should i make them both with massage like this video?

[@OcraMedHealth]

Tendons get tugged on when the fascia and muscle lose elasticity due to adhesion buildup. The techniques in this video are to help break up the adhesions. Hope that answers your questions.

[@Luka-el9nt]

When i found a knor with the tai chi ball do i massage around the knot for the 40 seconds or hold it?

[@OcraMedHealth]

You can massage the know for 30-40 seconds. But there are also techniques where you hold the ball on the muscle while you stretch it. I go over both techniques in the video. Good luck!!

[@gonzalopatricioaguero5100]

Is it good if I try to do super short dips? Or is it better to keep them out of my routine for now?

[@OcraMedHealth]

I would avoid dips right now until you can perform them pain free. Good luck!

[@_Rami_]

Hello, Is it normal that I also feel the pain during pull-ups, not just during pushing exercies? I feel the pain back of the elbow, as you showed in the video. Even after deadhang I feel tightness in the area.

[@OcraMedHealth]

The long head of the triceps does attach to the lateral aspect of the scapula so that is why you feel it on pull ups.

[@BIGSTEWIE-hg7ty]

I was doing push-ups recently.. when. I finished my set I felt a cramping pain and my arm tenses and locks up completely and I couldn’t even move my arm for a couple of seconds 😔

[@OcraMedHealth]

Hope it's feeling better. Perhaps this video can help. Good luck!!

[@Luka-el9nt]

A gua sha is fine to use instead of the metal tool in the video?

[@OcraMedHealth]

I can't say for sure because I have never used a gua sha tool.

[@djtrisler]

When rubbing down my tricep with the metal release tool it feels super gritty, should I keep doing this till that gritty feeling goes away? Only 3 days of doing this and my triceps already feel significantly better.

[@OcraMedHealth]

Yes, that "gritty" feeling is usually the adhesions. As you break it down, the feeling should go away. Glad you are making progress!!!

[@Luka-el9nt]

Can i use a metal spoon instead of the stainless steel tool?

[@OcraMedHealth]

I really can't recommend, in good conscience, someone using a metal spoon to perform fascial release work.

[@Shanker_Singh_62]

God bless you 🙏🙏❤️Soon 100k Subscriber .😭😭🙏🙏.. I have Weak muscles and Weak bone... Weak Spine \ Backbone.. 🙏🙏 spinal cord \. The waist bends After Some time ....there is difficulty in keeping the spine \Backbone straight.. Any Excercise or food 🙏🙏🙏

[@OcraMedHealth]

I have a lot of videos on my channel for spinal exercises, stretches, etc. I hope they will help you. Thank you!!

[@sriramds5794]

I have had pain in the bottom half of the medial head along with my elbow for the better part of 1year. I quit working out. Im back abd the pain is back too. It swells up a little when i do push or bicep workouts. I'm really hoping the suggested approach works 😢

[@OcraMedHealth]

Hope the techniques help you! I would also have it evaluated by a doctor/therapist in your area since it has been going on for a while. Good luck!!

[@sriramds5794]

@@OcraMedHealth I got it checked as soon as I started noticing the pain, the doc said I'm all good but no progress 😔. This video is already helping me coach , Thank you

[@ajithsidhu7183]

Thanks please do for front delts as well

[@OcraMedHealth]

Noted!

[@2fast566]

Is it normal that the trigger in attaching to the shoulder blade like you explained releases and gets softer but comes back the next days even when its a bit softer? Should i work more?

[@OcraMedHealth]

Sometimes these issues require several weeks of soft tissue work. One or two sessions is generally not enough. Good luck!

[@2fast566]

@@OcraMedHealth is it okay to do it everyday?

[@OcraMedHealth]

@@2fast566 Yes, but if you are sore the following day than skip a day.

[@2fast566]

@@OcraMedHealthi become indeed more reliefed and even did some pushups cant believe it but i still get a sore feeling the next day when i do light weightlifting, is this normal, what should i do?

[@Showdownxlm]

the top part around the shoulder was so tight for me.. uff.... lets see if it caused the ellbow pain

[@OcraMedHealth]

Good luck!!

[@AM-ne9cj]

I stopped training for about 2 months and have been just resting but it doesnt seem to go away. Should i continue doing at least bodyweight exercises like pushups or nothing at all? Thanks

[@OcraMedHealth]

Are you performing the soft tissue techniques from the video also?

[@AM-ne9cj]

@@OcraMedHealth I just started doing these yesterday, i had quite some discomfort later that day but nothing serious. I dont know if doing pushups and light bodyweight exercises will help or do the opposite. Thanks

[@OcraMedHealth]

The soft tissue work can cause some muscle soreness so go lightly at first. I would avoid any exercises directly stressing the triceps right now. You will heal faster. Just let pain be your guide on exercises.

[@AM-ne9cj]

@@OcraMedHealth thank you so much

[@atlskyline1]

Are you still having pain?

[@leedee22z8]

how many times per week to do tricep tendontitis rehab?

[@OcraMedHealth]

Every other day is good. Best of luck to you!

[@chopera4685]

After doing arm wrestling match (1 month ago) i got pain on that area. it could be tear? I stopped doing pushups

[@OcraMedHealth]

If you think you may have tore the muscle, you should have it evaluated by a doctor. Good luck!

[@chopera4685]

@@OcraMedHealth ok thanks

[@Luka-el9nt]

Can i do these while in shower and sauna? Btw i ordered the tai chi ball

[@OcraMedHealth]

You are probably better off out of the water and just apply some massage cream to the area you are working on.

[@jonasd.4423]

Coach, this is what I needed, but I have a question though: Can I perform these exercises even when the pain is present? I have tendonitis since last week and it hurts like a 5/10 on a pain scale. Thank you snd greetings from Germany

[@OcraMedHealth]

Start off very lightly with the fascial release work. Slowly try to increase you pressure. If an area is extremely tender, work around it for now. Good luck!!

[@rastaman559]

Can you make a whole video about pinched nerves in neck and dish bulges?

[@OcraMedHealth]

I’ll see what I can do!

[@fatehkhechirem2564]

😅😅😅

[@Eneergy]

when I did a barbell overhead tricep with dumbbells, then I can't even do push ups, it came out in my medial triceps, it hurts me a lot, how can I cure this with what exercises do you suggest? do I have to stretch or is there no other solution except surgery PLEASE REPLY BROTHER❤now i have popping in medial tricep near elbow please help me❤

[@OcraMedHealth]

The techniques I demonstrate in this video should help. Have you tried them?

[@Eneergy]

@@OcraMedHealth is and for popping medial tricep brother

[@Luka-el9nt]

Should i meamwhile still do light tricep pushdowns?

[@OcraMedHealth]

As I always say, "Let pain be your guide". If you can perform them comfortably, without aggravating your injury, then do them. Good luck!!

[@Luka-el9nt]

​@@OcraMedHealthhow do i know if it's aggravating. It doesn't hurt at the time of doing the exercises

[@laytonstanner7936]

Isit supposed too feel tender all the way up? I didnt feel lumps but was tender

[@OcraMedHealth]

It won't necessarily feel tender along the length of the entire muscle. Usually just in the area of the tendon attachments.

[@laytonstanner7936]

@@OcraMedHealth oh god 🤣 what have I done 🤣

[@TS-1985s]

👍🏅🏆 NICE VIDEO

[@OcraMedHealth]

Happy to help!!