Tricep/Elbow Pain. Best Exercises & Stretches for Tricep/Elbow Pain Relief from Push-Ups or Benching

[@anagha396]

Hi, I am a 26 year old female. I did a few tricep dumbell workout exercises(3 kg dumbell) for a few weeks, not on a daily basis. I would feel a pain near the back of my elbow for one particular exercise - the bicep curl so I stopped doing that exercise continued with others like overhead extension and layeral raises (20 reps of of sets). I stopped working out and the there was no pain, my arms were normal. 2 months after I stopped these workouts, I suddenly felt a shooting pain on the back of my elbow and along different part of the tricep muscle itself. I have been doing tricep streches and 3 months later, the pain still is as is. Along with a burning sensation and a knot like feeling near the elbow. I occasionally feel a little weakness in y triceps, especially while typing on my computer or holding my phone in front of my eyes. I have not lost any function so far, but the pain/burning is always constant as long as I am awake. I saw a few doctors with MRI scans, but the scans show nothing, no inflammation or other injuries. From the past 2 weeks Im starting to get a needle like pricking needle like pain on the back of the arm attaching the shoulder, and its starting to affect the position i sleep in. I also hear frequent popping sounds from shoulder and elbow. Could this really be a tendon issue -tendinitis/ tendinopathy or a case muscle fatigue or something else. Please help since I have not been getting much help from doctors and its really starting to affect my daily chores

[@PerformanceSportSpine]

This sounds like tendinopathy, as they can definitely give off shooting pain and rest often just makes them worse. Especially when you have to use them again. It's common for the scans to not really be helpful in identifying the issue. We have found great success with this type of conditions via telehealth, email us at [e-mail] for specifics if you are interested.

[@radjamss6390]

One thing that helped me is really greasing the gears with some push downs before my working sets of compounds.

[@PerformanceSportSpine]

Good suggestion!

[@einkaya]

I am gonna try these. Thank you so much.

[@PerformanceSportSpine]

Have fun! You are most welcome

[@awilson8157]

Very helpful... it's been bugging me why it comes and goes. Old rotator cuff injury and overworking it make sense. I'll take it as a sign to rest going forward.

[@PerformanceSportSpine]

Thanks. Glad you found it beneficial. Definitely easy to overwork things. Here is our video on rotator cuff tendinopathy if case you're interested. kzbin.info/www/bejne/moGpYYefeMqnapIsi=JyWj4BkUhyvoDp5v

[@brucejensen3081]

When i started lifting weights again my elbow would start to make a clicking sound with increased load. Didnt hurt, but sort of loosen the elbow and i couldnt push as much. Gradually over time i could lift more before it came an issue. Then it started effected the db presses. I did start going wide on the bb presses, which helped with them. My elbows are like different shapes. After one workout i got severe pain in the elbow, so i just kept gardening and shit, which doesnt effect it and stopped lifting. The pain ceased, then i got covid and then an ear infection from covid. Its ok now, but are thinking i need to get it scanned and talk to a physio before restarting.

[@PerformanceSportSpine]

Sounds like a good plan. Just make sure the physic is solid and works with individuals that lift weights. So you just don't hear, "You have got to stop lifting."

[@bonquequecodm6885]

will this heal on its own? i did alot of pushups today and everything felt fine but 20 mins after my workout i felt pain in my elbow. How long do you think it will take to recover?

[@PerformanceSportSpine]

Can't say for certain, but in general if it is just irritated the tendon should feel a lot better in 1-2 days. Either way, best to start slower, and gradually progress

[@biosphere8488]

​@@PerformanceSportSpine Excellent video. I'd like to humbly ask your opinion. I can bench press without much pain at all in my elbow. But, when doing any kind of isolated tricep exercises, the pain in my elbow is absolutely excruciating. It's at the point where it's causing muscle atrophy of the tricep. What do you think is going on here, and what else could you recommend? This problem has been persistent for at least 6 months, and showing no signs of improvement.

[@PerformanceSportSpine]

@@biosphere8488 Thank you! Happy to try and help. This sounds like tricep tendinopathy (tendonitis). Do you remember how it started? Is the pain only during the exercise or does it persist afterwards? Any major injuries?

[@biosphere8488]

@@PerformanceSportSpine Thank you. Btw I'm a 52 yr old male. I don't recall any specific activity or injury that caused it. I've only noticed it's gotten progressively worse, as I have never stopped lifting weights since it began, barely as a noticeable nuisance. It's very tender and hurts when I push my thumb in between that big main bone of elbow and the smaller medial (inside) bone. If I put my arm down just to start pushing myself up from sitting on the couch, I can almost instantly start feeling pain from just the slight pressure of pressing arm downward. Not really much noticed pain going about daily activities or resting. Quitting or taking a break from the gym, unfortunately isn't an option for me. Does this sound like something a cortisone shot could help, or do you have further thoughts on this injury?

[@PerformanceSportSpine]

@@biosphere8488 An injection may help, I would see a specialist and ask their opinion. For the tricep exercises, I would try to find a weight that is dis-comfortable, but tolerable and then try to gradually progress (usually takes months)

[@mjc3502]

How is basically working your triceps going to fix the issue when working out is what caused the issue?

[@PerformanceSportSpine]

Great question. Its really more about how specifics of the exercise. The 3 main reasons are: 1). The exercise needs to be intense, 70% of greater to promote tendon adaptation 2) Needs to be done every 48 hours, collagen recovery is slower and needs this time 3) Tendons need to be loaded with higher intensities overtime, so making sure you incease that every 1-2 weeks is extremely important

[@DreadNough]

Thanks man really help a lot 😉

[@PerformanceSportSpine]

Happy to hear it was helpful!

[@paulohenriqueoliveira8870]

Hello, I'm Brazilian and I just found your content, I have a pain that is right at the end of the triceps close to the elbow. Would strengthening the forearm, along with the use of ice, and maintaining arm push-ups along with the exercises you recommended be a good option or would this be something other than triceps tendonitis?

[@PerformanceSportSpine]

We can determine the origin of the issue without an assessment. But if you pain is located there and worse the more you load it and better with rest, than it is likely to be this. The stuff you mentioned would be helpful, as well as making sure the dosage is the right. Tendons need consistent loading, with gradually progressions

[@tahmasebiworkout]

Thank you brother

[@PerformanceSportSpine]

Any time!

[@dave19328]

My biggest problem is not the little pain I'm feeling on my elbows but I'm starting to have pointy elbows and I just want them to go away. I'd like to know specifically what exercise is causing them.

[@PerformanceSportSpine]

That seems like a genetic and age thing if the bones are changing. No exercise will address that

[@dave19328]

@@PerformanceSportSpine I'm 33 lol. But after more research, I think it might be bone spurs

[@sourabhsejwal4079]

great video. about a year ago i was doing incline dumbell press and while pressing up suddenly both my hands flared backwards and felt a stretch in elbow. doctor did xray n said it is most likey some elblow strain so stopped everything for 7 months.(no pain in daily activities after 1 month). then starting gym again and felt the same pain. so had mri, it revealed around 30% cut in tendon(width wise).doctor said will heal in a month or two. there is improvment compared to the first week after injury. but its been another 6 months(total 1 year after injury). should i go for surjury or is there something else i should do?

[@PerformanceSportSpine]

Thank you. Over the 6 months have you been slowly rehabbing it and loading a little more over time or just resting? Tendons need stimulus to heal, complete rest for the long term often just makes them worse. With a 30% tear there is a good chance you can avoid surgery

[@bome7sen]

can i ask how many time i did this exercises on the week if pain free also next morning and how many weeks i need to rehab long time injury?

[@PerformanceSportSpine]

Yes of course, sorry for the delay. If you find the amount of exercise as too painful. Rest until you are back to the normal level and then do a smaller amount, we usually recommend 60% of what you did. Adding a second day of rest can be helpful as well

[@yoursfinest2834]

I have this pain and noticed right where the tricep connects so I figure its tricep tendonitis, but its been the same pain for 3 weeks limiting all workouts and it hyperextends often only making it worse

[@PerformanceSportSpine]

Tendons can take a long time to heal (many months). The goal should be to continue to use it without flaring the issue. In general mid discomfort is safe, any elevated pain after exercise should dissipate within a few hours and the tricep should be no worse the next day. Also make sure to rest at least 48 hours before exercising it again

[@yuvrajsoneja5270]

Nice. I have question. Can i train other parts like biceps and legs until it heals itself after like 1 week? Its been like 3 days, i would say i have less pain there than earlier tho after 3 days

[@PerformanceSportSpine]

Yes you can. Assuming no injury and that they don't increase the tendon pain

[@The_KraxX]

I think I have this problem. So the thing is that I did tricep workout 2-3 days ago & it recovered but whenever I try to touch my back with my hands the tricep area gets stretched and hurts. It doesn't hurt in the elbow area though. I always do double handed over the head extension but this time I tried skullcrushers & sleeping dumbell crossbody extension. Should I do the same you instructed in the video or is it something else that I'm dealing with? It would be a big help if you reply.

[@PerformanceSportSpine]

This sounds just like irritation d/t a new or different exercise. Best thing is to just let it calm done and recovery, then do the exercises you did again but at like 70-80% of the initial time and see how you body responds. Let me know if you have any other questions

[@The_KraxX]

@@PerformanceSportSpine OK I'll let you know after sometime. Thanks for your kind reply 👍.

[@strikerz2668]

after doing these rehab should we progress a with reps and weight for the rehab exercise . and can we jump to bench press if pain has improved.

[@PerformanceSportSpine]

Yep you got it!

[@abhishekrawat5702]

I have my ulnar surgery, 6 months ago triceps and elbow hurt when in flexed position it hurt during bench press when extending .. will this work for it too?

[@PerformanceSportSpine]

Depends, if the pain that you have is from tricep tendonitis, than yes. If it is safe start rehabbing. You want to make sure you are cleared by your surgeon before starting these.

[@MichaelReyy]

So to the best of your ability. What can you say about it, if it only occurs during over head movements for the tricep. There's still some pain for other movement, but it's tolerable, and doesn't get worse as I go on with the set. But all overhead movements are a no, even at an objectively light weight. Shoulder presses and bench presses are also completely fine. The pain sometimes flares up in its own, but subsided with ibuprofen and lidocaine. I just need to know if it's worth the cost for physical therapy and a doctors visit 😭

[@PerformanceSportSpine]

We would recommend doing an online consultation to determine what is going on and the proper rehab progream.

[@thoombro7]

I have this pain on my longhead posterior tendon of tricep sometimes on my whole posterior elbow. The pain get worse when i twist my wrist or grip hard . I dont know if it my tendon or my ligament problem. I used to ego lift on pushdown. Do you know how long it take to fix this if my tendons are the problem

[@PerformanceSportSpine]

Most people see improvements in 2-4 weeks. Can be a little longer for severe, protracted cases

[@thoombro7]

@@PerformanceSportSpine i did see some improvement after that period .but pain comes back whenever i workout. Is it a serious problem? It feels like my elbow is burning

[@PerformanceSportSpine]

@@thoombro7 As long as the pain/discomfort is only there when you exercise and dissipates within a few hours. It is very unlikely that this is a serious issue

[@lol321f.]

Doctor, when I’m doing pressing exercises, it hurts above the elbow. I can do a few reps, but after around 7 or 8, it starts to hurt. Thank you!

[@PerformanceSportSpine]

Start with a lighter week, then after a week or so slowly increase the weight back up.

[@lol321f.]

@@PerformanceSportSpine thank you so much

[@j2b2415]

What is a time frame for the pain to go away? I am at six weeks of not working out and the pain feels only slightly better since i first injured it.

[@PerformanceSportSpine]

These can take months, up to 6-8 more more severe cases. Also as long as you are seeing positive improvement, either reduction in pain or same pain level with more weight/load just keep at it.

[@sujaypv720]

I was doing an increased number of pushups and i first felt pain near the elbow, i tried multiple times on the same day couldnt do any db presses so i stopped and went home. After 2 days of rest, i could do few pushups without pain, then again when i tried working out today, i felt pain after a few reps, yet i still worked out thinking it would go away. Have i worsened the situation even more?

[@PerformanceSportSpine]

Tendonitis can take weeks to calm down. Can say if it is worse, best to go see some about it

[@raylen8459]

I have the problem, that exercises like u have shown hurt at the beginning but after the first set the pain goes away. I tried to warmup with lower weight and slowly increasing it but its always the same weight where is starts to hurt for a short time

[@PerformanceSportSpine]

Sorry to hear you are dealing with thin. When you say short time, what time frame are you referring to exactly? Also, when you are lifting, how consistently have you done it, i.e. times per week and how many weeks?

[@slime95]

Hello sir,im a volleyball player and i practice 2 times a day 5 days per week.The elbow pain i the last 2 weeks is that bad that after practice I can barely lift my hand up,how can i make it go away?Thank you

[@PerformanceSportSpine]

This sounds like a case of overtraining/overuse. The only way to reduce your pain is temporarily play less volleyball to let the tissue calm down. You can try, ice, OTC medicaiton(if medical safe to take), wraps, but they will only provide short-term relief

[@slime95]

@ thank you

[@GabWorkouts]

I did dipps and pushups for 1 hour last week and it still hurts but not as much now i think it will be completely gone next. Monday.

[@PerformanceSportSpine]

Yep should be gone soon

[@grandth7648]

Can you update about the symptoms? How did you cure it? Thabk you very much!

[@trptrr5600]

When i suprnate or pronate my arm there is crak sound in elbow and fell irritation there no weakness in gripping or in bicep curls this happen all the time when i do push movement . Plz reply sir !

[@PerformanceSportSpine]

Do you have any trauma or injury to that area?

[@Scarmanderg]

I got this problem too it is in both of my arms because of push ups and boxing, which sucks because push ups are my favourite exercise. I have stopped doing pushups and boxing, instead I use kettle bell exercises. I didn't experience any pain when I first started using the kettlebell but after 2 months I started feeling weak in my hands and when I wake up in the morning my pinky finger feels very tight. Fortunately for me I don't remember experiencing any severe pain or flare ups just achy arms, especially around the elbow. I will try and use isometrics exercises, lighter weight and slow down a bit maybe that might help.

[@PerformanceSportSpine]

Sorry to hear you have been dealing with this. This can definitely can be a frustrating condition to deal with. If you implement that strategy in the last sentence, it is extremely likely you will see positive progress

[@Scarmanderg]

@@PerformanceSportSpine Thank you

[@shoaibrehman8038]

@@Scarmanderg have you been able to fix this issue?

[@Scarmanderg]

@@shoaibrehman8038 it has gotten better I have been doing slower reps and including isometric holds. I use Metrodome to do this and it really helped. Also I have avoided putting pressure on the elbow and triceps as well since that has been known to aggravate it. It will take a while but I am a lot better I am fortunately not experiencing any serious pain.

[@ep6713]

So, were you able to fix this? I really like push-ups, but I have a problem with lateral epicondylitis, a lot of push-ups and pull-ups must have caused it. So I stopped for a long time, I'm slowly coming back now, and doing exercises to strengthen the area, but I'm afraid the pain will return again. Were you able to do push-ups again?

[@Bradipus77]

I have a similar problem, if you can help me, I would really appreciate it🙏. Basically I feel pain in my elbow when I push, when I do triceps rope, bench press, but I feel the pain in the elbow, in the extension phase, that is when the arm is straight. this only when I load weight or perform a certain effort. normally during the day and night I don't feel any pain. And do you suggest me to use a compressive band?

[@PerformanceSportSpine]

Hard to say for certain, but this sounds like tricep tendinopathy, more commonly called tricep tendonitis. Tendinopathy issues are common to only feeling pain during load. If this is more acute, often just temporarily reducing the provocative activity for several weeks is enough. If this is more persistent, it take rehab to gradually increase the strength/capacity of the tendon. In general with tendinopathy rehab, some discomfort is normal, any pain/soreness should dissipate within a few hours after the exercise. And it should be no worse the next morning. Often this can take months and be consistent and incrementally increasing the intensity is very important.

[@Bradipus77]

@@PerformanceSportSpine thank you very much! And would tricep Stretching help, or keeping my elbow in ice. or in cold and hot water alternately, and should i use a compressive band?

[@PerformanceSportSpine]

@@Bradipus77 Yep! No need to stretch, icing can help with the pain, but won't help the healing process. If the compressive help reduces pain that is great.

[@Bradipus77]

@@PerformanceSportSpine thank you, and is better to stop completely to train, or can i do other exercises that don't involve triceps, like pulley, bicep curls...

[@PerformanceSportSpine]

@@Bradipus77 Keep training, as long as the symptoms don't get worse. You may have to modify in the short term, intensity, frequency and/or duration. But with tendons, it is extremely important to keep loading them appropriately

[@anwanthm8132]

I do some push ups after that day i feel a pain after on my two hands. after a day day my one hand was in pain I can't bend my arm what could that be??

[@PerformanceSportSpine]

We can't give any medical advice on that without an assessment

[@mdfaaz1611]

Doctor thank you so much🙂 I get pain in my elbow while straighten my arm and As i start to do push ups i get pain in my elbow instantly Could you please advise me the rest duration exactly. can i train biceps, like hammer curls and bicep curls.

[@PerformanceSportSpine]

You welcome. If you pain is coming from the tendon (tendinopathy) we can give you good general parameters, but not specific as we don't know your exact condition. 1) Some discomfort is normal with tendons, should be mild, 4/10 or less 2) Any pain/discomfort after exercise should go away within 2 hours 3) Do the exercises every other day (48 hours between) 4) The pain should be no worse the next morning 5) Rest 1-2 minutes between sets And yes you can train biceps

[@mdfaaz1611]

@@PerformanceSportSpine Thank you Doctor 🙂

[@PerformanceSportSpine]

@@mdfaaz1611 yep!

[@motivationalbandha]

I didn't work out for 6 months I could do any work out easily but after working out after 6 months it's really hurts now its second day

[@PerformanceSportSpine]

That is a classic tendonitis. Too much, too fast after too little for too long. Let it calm down and start workingout again at 60% of what you just did

[@motivationalbandha]

@@PerformanceSportSpine ya u were right it's second day now a pain is low

[@gwennmazie437]

Since 2010 when I do tricep exercises I feel elbow bone pain..some doctor said its tendonitis and some says after X r a y and ultra sono it's elbow bursa and advised me to stop weight lifting.stoping exercises impossible for me.now I again start trocep exercises when I do dumbell skull crusher I feel pain.The reason of doing skull crusher is without this exercises I can not increase my arms size.

[@PerformanceSportSpine]

Often with tendon pain some discomfort is normal when rehabbing. When you feel the pain, does it last just during the exercise or does is persist for hours/days after?

[@gwennmazie437]

@Performance Sport & Spine while doing tricep exercises, especially when I down the bar

[@PerformanceSportSpine]

@@gwennmazie437 This video should help you. kzbin.info/www/bejne/hoS1p6icnKiHbJo Let us know if you have any questions

[@re_della_savana2803]

they told me I have tendinopathy (medial epicondylitis) it's been there I've had it for about 2 years it came from doing arm wrestling and from there lifting weights it was useless because as soon as I put my elbow at 90 degrees it cracked and it automatically doesn't react to stimuli given the weights you still have the problem today, can you tell me what I can do? (I've done laser etc but the problem is still there)

[@PerformanceSportSpine]

If you have medial epicondlyitis, this video will help more: kzbin.info/www/bejne/g2HTaKdsmbp7kKMsi=UwrRHrB87osxzA1V

[@shreyasshray9581]

What if we use elbow strap?

[@PerformanceSportSpine]

They can be helpful.

[@eshanh9564]

While doing pushups when I was going down, I felt some weird muscle twist(like untangling muscle over muscle)at my triceps tendon.. After that.. Whenever I do anything exercise involving triceps, I feel the same thing.

[@PerformanceSportSpine]

Sorry to hear that. Have you seen a medical professional to have it assessed?

[@eshanh9564]

@@PerformanceSportSpine No I have not, do you think this might be because of tricep tendonitis?

[@PerformanceSportSpine]

Can't say without an exam. Seems serious enough to have it check out though.

[@unknown._x_]

@@PerformanceSportSpine even I have same thing but it only pains when elbow movement is happening in any exercise and the pain goes away after 5-10 mins it happened to me while tricep pushdown exercise and now I suffer with this pain daily but a minor pain is it okay to continue or should I stop

[@bohowater]

@@unknown._x_ have u stopped working out?

[@Adamation]

How many times a week?

[@PerformanceSportSpine]

3 times per week, every other day.

[@bome7sen]

hi doctor i have this injury too many years can i treatment and back notmal if i make this rehab or its impossible?

[@PerformanceSportSpine]

Sorry to hear that. Yes this issue will get better with rehab/exercises. It will take time, so be patient and gradually increase as your symptoms allow

[@reimarc6606]

I have a tricep tendonitis but can i still do pull days??.. i know right now i cant do push days 😢

[@PerformanceSportSpine]

If there is not pain with those movements, you should be good to go

[@zimmerond4974]

Can i still do push ups if I have this

[@PerformanceSportSpine]

Can't say specifically for you, as I don't know you exact situation. But in general, yes you can. However, often it is wise to TEMPORARILY reduce frequency and/on intensity.

[@AmirPhilomath]

i hurt my elbow in decline benchpress DB, it's been 3 years without cure , i did MRI and showed nothing my report was all in a good shape , misdiagnosed for tennis elbow and after one year of bracing it and left training still the same pain and pains come from every training that includes elbow 🥲 lat pulldowns benching triceps push downs and curls , and did physical therpay on eccentric pushdowns and many many ESWT ultra sounds and still no cure

[@PerformanceSportSpine]

Sounds like you have had quite the long and frustrating journey. We do online consultations. If you are interested, email us @ [e-mail] to get details

[@jameswilsonmusic7749]

What if skullcrushers (9090) hurt

[@PerformanceSportSpine]

do less weight and/or do these rehab exercises to decrease pain and increase tendon capacity

[@jameswilsonmusic7749]

@@PerformanceSportSpine skullcrushers are one of your rehab options though

[@jameswilsonmusic7749]

Do you do online consultation?

[@PerformanceSportSpine]

@@jameswilsonmusic7749 Sorry, meant to say focus on the other options, then try those in a few weeks and see if it is any less pain

[@PerformanceSportSpine]

@@jameswilsonmusic7749 Yes, I do. Email me here at [e-mail]

[@ANSHPARASHER]

do I have to to eat something.??? for calcium deficiency

[@PerformanceSportSpine]

If you aren't lactose intolerant or have any of medical reasons, diary based foods are your best option for calcium

[@ANSHPARASHER]

@@PerformanceSportSpine I think my tendon pain is because of calcium deficiency

[@PerformanceSportSpine]

@@ANSHPARASHER It could be a minor factor. The main issue with tendon pain is mechanical overload/overuse.

[@ANSHPARASHER]

@@PerformanceSportSpine ok so I should take a rest from training

[@PerformanceSportSpine]

@@ANSHPARASHER This video will help you: kzbin.info/www/bejne/hoS1p6icnKiHbJo