Tricep Tendonitis Rehabilitation Stretches and Exercises - Progressive Treatment Plan

Tricep Tendonitis can be hugely aggravating, in todays video we take away the guess work and give a progressive staged exercise treatment.
Triceps tendonitis is an inflammation of your triceps tendon, which is a thick band of connective tissue that connects your triceps muscle to the back of your elbow. You use your triceps muscle to straighten your arm back out after you’ve bent it.
Triceps tendonitis can be caused by overuse, often due to work-related activities or sports, such as throwing a baseball. It can also occur due to a sudden injury to the tendon.
There are several different treatment recommendations for triceps tendonitis and which one is used will depend on the severity of the condition. If your symptoms persist or you feel you are getting worse please consult your doctor.
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[@mohammedfat7710]

Great Video. Professional explanation and treatment ..

[@torsch69]

I am experiencing severe tricep tendonitis. I watched a bunch of videos. This is the best one I've seen.

[@nathanpickett69]

This helped a lot thanks!

[@krupamataliya]

Hello Travis. Icing the muscle helped me. God bless. Thank u.

[@vijendersingh1833]

Thanks, It really works.

[@takundamuchegwa4396]

Hi very helpful!!

[@yeetusmuheetus9726]

Im a pitcher for baseball and have been really trying to fix my sore arm, i never knew what was causing it until this video described the exact pain i was going through, thank you for allowing me to stop a serious arm injury from happening

[@allisonempey2994]

Praise be! I have been battling with chronic triceps pain in my left arm for 4 or 5 months now (came on after jumping into a free weights program a little too eagerly). The pain waxes and wanes, gets a little better if I stop doing the offending exercises (burpees, dips, etc) altogether, but it's definitely not healed - using my arm to push up out of a chair or off the floor is excruciating! The triceps pain doesn't bother me at rest - just when I load it. I am SO stoked to try your suggestions, Travis! The eccentric method makes so much sense.

[@UKFH]

Hi Allison, Thank you for the kind words and I am wishing you all the best in your recovery. I hope these exercises go some way to getting you back to full strength! Kind regards, Travis

[@zotacgtx5124]

gonna try this ! Thank you edit : Fixed my tricep tendonitis fully in 3 weeks by doing these , thank you very much man

[@UKFH]

Hi Zotac, That is amazing news, really appreciate your update! Kind regards, Travis

[@zotacgtx5124]

@@UKFH can you make a video on meniscus if possible? it would be really helpful to a lot of people

[@BigBrainPotato]

Hey so did you follow this directly like the exercises everyday? how long did you ice / let it rest before doing the exercises? how long did it take to get back to lifting sorry for the questions ive gotten this and cant workout, quite frustrated

[@harvenius]

thanks mate

[@factsaboutworld6807]

Thanks sir

[@ADAPTATION7]

Very good.

[@arenuzzle6282]

Thanks will try these

[@UKFH]

Good luck! Speedy recovery :)

[@HendrickT-bi4iw]

Very clear and helpful video. I've been suffering from tricep tendonitis for almost 3 months now, and it's seriously frustrating. Tried the first exercise for a few days now and I notice more flexibility in my arm. I'm just curious what you think about applying heat to the tendons? I did ice in the beginning but my physio recommended heat and tbf it seems to be more effective at relieving pain.

[@user-jf7bm4yj6w]

Thanks for your help. I have spinal stenosis that produces the area of pain which emerges from the compression of my spine.which can be anywhere. Early this morning my right tricep was in terrible pain and I could barely move my forearm to my bicep back and forth to and from my arm. I don't know what I did to cause this pain to happen. It must have come from the compression within my spine. I did some massaging exercises and moved my arms up and down. I see you recommend cold packs and a stretch that places my forearm against a wall. I will try that along with massaging. There's never any telling how long these pains can last. Sometimes it has to do with the area of compression going on in my spine as I have stenosis from my neck to my lumbar. Thanks for your help.

[@khappy1286]

Hardly much weight at all. Like 19 15 lbs. Wow. 7 weeks amd just realizveit is this problem. Stopped working out back then it was so crippling. Never had this before. I love my active lifestyle so thank you very much!

[@jammy-44]

Great video. I went heavier than usual on chest and tris the other day. I don’t think it was the weight but it was me forcing it too quick. Great tips thanks bud

[@smokeyarmstrong8292]

The forcing it too quickly is the exact same way I injured my L tricep. Behind the head cable extensions...felt it immediately. Hoping it hesls up soon.

[@nogueiraxd7]

@@smokeyarmstrong8292 hows it going?

[@ryanruchkall4195]

Hi Travis, I recently developed a “tingling” sensation at the tricep tendon when doing shoulder press and benchpress, which is sometimes painful but only during the actual exercises. After my workouts, my left elbow and upper forearm on both sides is tingling for about an hour, but not necessarily painful. the rest of the day I have no pain. Will doing these stretches help with this? And Can I keep doing the same lifting excercises at this point since the pain isn’t chronic?

[@user-ic9ly3ch6f]

How often to do those rehab excercises 2x per week or more and how many sets and reps

[@forextrading4u]

I overloaded on the barbell for bicep curls using a wide rod a year ago and this tricep tendonitis wont leave me alone... I gave it good rests but it wont go away completely. I aggravate the injury when I lift any weights like a water can or groceries and it's back to square one. I have used a theragun and topical gel which has helped reduce the severity by more than 50 percent.. Now,.the pain is concentrated at the tendon attachment rather than along the triceps like before. ill try your rehab program and report back. Thank you very much for this.

[@BigBrainPotato]

how did it go for you

[@forextrading4u]

@@BigBrainPotato I havent been doing jt regularly... But, I notice improvement. So, ill stick to it and see how it goes.

[@AyyFrost]

I started playing baseball again and it starting to hurt on my tricep how would you recommend me to build the muscle back I used to throw. A ball everyday for 17 years I stopped for 3

[@nadap1lol]

Hello, do you think training while having this issue is possible? Months ago I felt pain while doing push ups, in the negative part of the exercise. I'd like to return training, perhabs if I avoid tricep exercises and using dumbbells. Anyway great video! Keep the nice work 👋

[@UKFH]

Hello Oswaldo, Thank you for the kind words, really appreciate it! It is hard to say as I can't assess you but when I work with bodybuilders and athletes with Tricep Tendonitis they do work around the injury however you have to be quite clever with exercise selection. The first heavy (ish) exercise I test any athlete on after rehabilitation is a close grip dumbell press heres a link -> kzbin.info/www/bejne/enqYgXaBmamngrM&ab_channel=GetFitThisYear This movement loosely mimics the muscular actions of a tricep push up but with dumbells you can choose an appropriate weight and build up to doing push ups once again. If there was any pain on that exercise we would go back to rehab as it would be an indication the Tricep is not quite ready for heavy loading. All the best with your recovery! Travis

[@nadap1lol]

@@UKFH Thank you so much. Greetings from Mexico!

[@justinunderwood2572]

Recently injured my throwing arm playing disc golf. I believe it is the tricep giving me issues, I feel a burning sensation when I try and throw for max distance. Going to start working on these, and not throw with that arm if possible for a bit. Are compression sleeves useful for rehab with this as well? @Travis Tarrant

[@UKFH]

Hi Justin, Sorry to hear about your injury! Wishing you all the best with your recovery! Compression sleeves are a grey area unfortunately, I do not recomend them and believe in letting the area heal naturally without support that may give the illusion that you are feeling better than you actually are (which tends to cause reinjury) however there therapists that would recommend them. Its a grey area! Kindest regards, Travis

[@Emredemir04]

Hi travis, I have triceps tendinopathy. After doing the wall push-up in a 7x2 form at head level, when I touch my elbow, I feel incredible pain. I only feel this pain when I touch it. I don't feel any pain when doing wall push-ups. What should I do in this point?

[@BigBrainPotato]

hey did you find a solution / fix for this?

[@treefitty937]

I’ve had this for a while. Got up to 30lbs of eccentric tricep extensions on the machine. At which weight do u think I’ll be able to get back to progressively starting push-ups and dips?

[@UKFH]

Hi Serg, If you are getting no pain on the 30lbs eccentric triceps extensions then I would try giving push movements a go. Start off really basic and gradually increase load, things like Tricep pushdowns and close grip DB bench press. (Leave dips and push ups for now) If your body has an inflammatory response and you begin to get pain in any of the pressing movements it would be an indication that you're not quite ready and in the acute phase of injury still. When you eventually get to doing push ups & dips, really try to warm up the triceps with light weights before doing so. Wishing you all the best in your recovery! Travis

[@okievfspence3796]

Me throwing the Rugby ball like I'm in the nfl

[@georgechalapas8515]

Hey there, I recently injured myself I believe my tricep tendon from heavy benching about a month ago. My pain has subsided quite a lot from simply stopping any weight training whatsoever. I recently tried benching again and had no pain but When preforming overhead recipe extensions the pain is terrible. Would u say this is anything more than just manageable tendonitis or should I consult a physician as I would like to get back in the gym as soon as possible Thanks for the video :))

[@georgechalapas8515]

Tricep extensions *

[@UKFH]

@@georgechalapas8515 Thanks for sharing George. That's good news that the pain has subsided enough to do bench press once again, that is really positive! Does it hurt during normal tricep extensions or just when you do it overhead? If you are getting any sharp pain definitely see a physician. Test out as many movements as possible in the mean time for triceps (Cable machine, close grip dumbell tricep press, straight bar cable pushdowns) and stick with that is causing you the least pain. All the best in your recovery!

[@maruserua6013]

So i dont have much Pain in the triceps and my elbow cracks while extending (no ulnar nerve thing i believe) so i experienced it first 2 years ago on skull crushers it hurt but didnt snap and at some point it started snapping is it the snapping triceps syndrome?

[@UKFH]

Ulnar nerve sublaxation would occur every time you was to bend your elbow, it would glide over the medial epicondyle causing referred pain to the pinky finger and cause pins and needles/tingling. You would be able to visibly see the nerve pop over the inner point of the elbow. With snapping triceps syndrome there doesn't tend to be pain but the inner elbow can pop, with snapping triceps syndrome it's the medial triceps tendon that glides over the medial epicondyle which is the "pop" sensation. Both injuries are very common with throwers I.e American football players, baseball players and so on. I couldn't give diagnosis without seeing you but I hope that information helps! All the best Maruseru :) Travis

[@ivandsouza5034]

Like and 👍

[@nagasampath9653]

Should we do these exercises every day or with a day gap in between sir?

[@UKFH]

If the Tricep responds well to the rehabilitation exercises, 3x per week at maximum i.e Monday, Thursday and Saturday.

[@DLife10]

What arm need to be stretched, the arm down or the arm above your head ? with the band, my right arm has tricep tendonitis.

[@UKFH]

Hi Dieter, You would be gently stretching out the arm with tendonitis. Some people prefer to stretch both at the same time which would be fine also. Wishing you all the best in your recovery, Travis

[@aboodabuzarqa4022]

I started feeling pain in my upper tricep area after throwing soccer balls like you throw in baseball, I think I have a mild case of tricep tendonitis, as there was no swelling and mostly it hurts when I push against something or extended my arm. I do 200 push ups a day and now because of the pain I can't do them , how long does it need to completely heal and I can workout and do push ups again?

[@UKFH]

Hi Abood! Definitely avoid push ups for a while until your Tricep tendon is recovering. If you continue to do push ups you have the potential to cause more damage or make the recovery longer. Most patients with a minor to moderate tricep tendon strain that has not been present for long can usually recover within a number of weeks. In more severe or chronic cases recovery may take many weeks to months to achieve an optimal outcome. Wishing you a speedy recovery, Travis

[@aboodabuzarqa4022]

@@UKFH I wanted to ask you, I have doubts that it is tricep tendonitis, I was able to do the stretches easily. the pain is not exactly located in the tricep area but in the area that is a little bit higher, you can say between triceps and biceps (But closer to triceps), its in the external side of the arm and close to the shoulder area, could it be something else or this area is still the triceps.? and one more thing I feel like that the pain is internal because no matter how much I try to press on my arm I can't fell the area of pain, pain only comes when I extend my arm or push against something. thanks for replying and sorry for bothering you.

[@UKFH]

@@aboodabuzarqa4022 Without seeing you it is very hard to say but between the bicep and tricep we have the insertion point of the Deltoid muscle. Its insertion attaches onto the deltoid tuberosity of humerus which could be the area you describe. Kind regards, Travis

[@Sam82397]

Mine are hurting after shadow boxing (after a long time of no exercise) but that only hurt when I lift my arms up high and move them back?

[@UKFH]

Bicep and Tricep Tendonitis are very common in those who do boxing. Tendonitis is generally caused by repetitive strain or repeatedly extending/hyperextending the arm which is involved in boxing heavily. Hard to diagnose without seeing you but if you get pain when you lift your arms up in the air over head and move them back the first thing I would check is the rotator cuff muscles Travis

[@Sweethope58996]

My first day in the gym. The trainer let us do arm work outs and couple of ladies complained how we are very tired because she made us do 20 minutes of it. so the trainer grounded the whole group with another 5 minutes. I can't raise my arm more than 45° I can't sleep from how sore I feel. It's been 4 days, never joined the group training since

[@UKFH]

Hi Haneen, That does sound excessive! It may just be whats called delayed onset muscle soreness (DOMS) DOMS is essentially muscle stiffness, tenderness and the reduced mobility you encounter after exercising. The pain can vary from mild (a slight, satisfying ache) to severe (loss of strength and even some swelling) depending on a number of factors including how hard you worked out and how fit you were to start with. I would hope for you to be fine within the next 3-4 days! Kindest regards, Travis

[@Sweethope58996]

@@UKFH Thank you! This is very informative and your video helped me a lot so I'm very thankful to you 🙏

[@ragewolfofodin]

I've been in pain for 4 years on my right arm right where the tricep attaches into the olecranon. Recently i just had olecranon bone spur surgery that was causing alot of pain. Its been about 6 weeks. Don't know if i should just wait for a few more months or try doing this rehab. I was a bodybuilder bench pressing over 300 pounds back then. Over the years its just not getting any better just wish i could go back to bodybuilding. Doctor did say he trimmed up some tendon irritation could be why it hurts.

[@UKFH]

Hi Gabe, Sounds like you may have had a degree of snapping triceps syndrome? This is where a part of the tendon comes away from the main body and begins to irritate other structures and can snap over the medial epicondyle. 6 weeks post surgery for tricep surgery excision is plenty of time to start getting back to rehabilitation exercises. As it goes, snapping tricep syndrome recovery and partial medial tricep excision recovery is on my video "to do" list Kind regards, Travis

[@ragewolfofodin]

@@UKFH Thank you for the response sir. I'll try to give these exercises a shot for awhile and see what happens. The pain is mostly just on the left side of where my tricep tendon inserts. I will subscribe and be on the look out for those videos.

[@Gumbi1012]

I suspect I have this. Constant mild pain, particularly doing pushing exercises (push ups, bench etc.). Another situation in particular, is when I'm using a computer and holding my right hand at an angle, clicking the mouse a lot (if I'm gaming) the pain gets worse and I have to regularly extend my hand and shake for some relief. The pain is located just above the elbow. Does this sound like triceps tendonitis? Even making a hard fist aggravates it a bit (I guess this is why the mouse clicking bothers it too) Thanks for the video!

[@UKFH]

Could well be tendonitis, repetitive movements such as gaming can cause RSI's which are repetitive strains. When the pain eventually subsides and you return to training do the movements super slow to restrengthen all the tendons. Fast jolting push movements will put your recovery back. All the best

[@nikhilanand3178]

Hi, 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. The triceps muscle joing the elbow has very small uneven structure (like small depression at downward side) compared to right hand. I have stopped exercising because of this. Please provide suggestions. Thanks 🙏

[@UKFH]

Nikhil, When you do these types of exercises to you feel a clicking at the elbow at all? Kind regards, Travis

[@justincalpe8011]

@@UKFH Hi, I hear and feel clicking when i move my arm past a certain point with and without weights. Also, can i do these excercises and stretches everyday or do I include rest days?

[@eshanh9564]

Hi Nikhil, I am having the same problem, were you able to fix it?

[@Anfal_Ali_khosa]

​@@UKFHhi i feel the popping sounds in my elbow when i flex the tricep

[@evaulibarri1]

Does massaging the area with a roller/tennis ball help or harm ? In addition to ice and rehab cannot help healing process? When should you return to weights and can you still do weights but modify?

[@UKFH]

Hi Eva, Things like ultrasound and self massage with oil can speed up Tricep Tendonitis recovery if the pain is localised at the Tricep. I wouldn't start using a roller or ball but that's more my personal opinion. Return to exercise is dependent on severity of trauma but as a guide most clients have recovered from Tricep tendonitis in 3 weeks post initial injury. Eccentric exercises then help to apply the safest reintroduction to load on the tricep tendon and prevent reinjury. There is no reason why training can't be adapted to more leg + core focused weight workouts and isometric style upper body exercises! Wishing you a speedy recovery! Travis

[@garrettdenny3643]

@@UKFH hi, like two days ago I overtrained and the next day there was pain in my tricep, but nothing major. However, in an attempt to relieve the pain I was doing massages. While they relieved pain in the moment, My tricep ended up hurting more. Idk if it was because of the massages or what. Should I continue to do these massages? Can they do harm to the tricep?

[@UKFH]

@@garrettdenny3643 Hi G, Sounds like you massaged the injury in the acute phase. When we develop an injury the body starts an inflammatory response, in the very initial part of injury its better to allow this acute phase to pass then start soft massage in an upward direction to release and muscular tightness and guarding. You won't have done any harm but I would give it at least 3-4 days to settle then massage lightly :) Thanks for the question and I wish you a speedy recovery! Travis

[@JasonJavoian_7_UTR]

What is the science on stretching the tricep? I've been told by a Physical Therapist to NOT stretch the tricep; have seen same info from online physios as well.

[@ServantAleksandar]

I have read and heard the same. Muscles should be stretched if you have a cramp or tightness. But if you have a tear, a stretch is only making it worse. Tendons are also supposed to be tight and strong. If you stretch them they get weaker and develop micro tears.

[@nagasampath9653]

Sir I got tricep Tendonitis and it's about 7weeks now and I constantly worked out through normal pain and only my elbow is Paining while touching and. It's about 7 days I stopped going to gym... Now the pain was not so noticeable like it was previously but still the small pain was there when I touch outer elbow little bit harder... Also the pain was slightly hitting me while trying to do workout now ( just checked if it was Paining while working out ). I was icing it a bit for at least 2 times a day from past 3days... Do you have any suggestions to reduce that small pain too.. Also I've seen so many videos staying that stretching while tendonitis is not good for tendon and they make some sense.... Do you have any suggestions other than stretching PLEASEE....

[@UKFH]

Hi Nag, I would rest up, it sounds like the injury is getting better but not quite ready for loading. When healed test out the eccentric exercises with low weight in this video, if you find you can tolerate these exercises with no pain or the pain gets better, gradually and slowly reintroduce pressing (close grip push ups and dips last!) I train a few bodybuilders who have had ongoing elbow issues prior to training them and we grab a 6-16kg resistance band and loop it over the top of a power rack and grab one side of the band with each hand and do very high volume sets of extensions to get the tendon as warm as possible prior press workouts, seems to have worked nicely so far for injury prevention. All the best Nag, Travis

[@nagasampath9653]

@@UKFH Thank you for you valuable information sir

[@harmanjitsinghdhillon6243]

I am 16 and i was doing chest excercise with dumbbel at home when i had this i am not confirmed today has been 1 week my tricep swollen and pain is there i am icinga and excerise but it isnt getting awat

[@UKFH]

Hello Harmanjit, It would be hard to say as I can't see you to diagnose whether you do have Tricep tendonitis or not. If your pain is getting progressively worse and swelling is not going down I would see a doctor. Make sure to rest, sometimes Tendon tears can take weeks to recover from! I would only do these exercises once the area is not noticeably swollen or inflamed. Wishing you all the best in your recovery! Travis

[@oliverjames3236]

My right arm is weak, i cannot handle my weight when pushing, should I work on it? lift light everyday to get my strength back?

[@UKFH]

Hi Oliver, Avoid single track machines and barbells, if you do a barbell bench press for example you may compensate heavily on your stronger side and further facilitate the imbalance. Try to do unilateral movements (Where you work each side individually) that way you can pick weights suitable for your right arm then progress up from there. I don't feel there would be a need to life every day but when you do lift, unilateral movements would be the way to go. All the best Travis

[@oliverjames3236]

@@UKFH Thank You For the advice I'M trying to get back on top, not lose my progress but try and not injure myself too

[@niels1286]

can you help me? a few months ago I fell on my elbow and it got fat and hurt. I have been doing fitness for a year, only if I do tricep exercises now does elbow pain hurt and what exactly should I do about this? and what do I have? it has been a few months since I fell on my elbow and it still hasn't recovered completely ...

[@UKFH]

Hi Negative, If it blew up in size it could have just been substantial swelling and inflammation after you fell. If its been months I would definitely recommend going to your doctor and requesting some visual imaging as a precaution. Unfortunately I can't assess you to diagnose you but I would recommend talking to your doctor they can help direct you to whether they think you need imaging or physiotherapy. All the best in your recovery! Travis

[@niels1286]

@@UKFH uh i do need to say that it was 1/2 months ago and im only 14 year old and still kinda skinny and just got new weights so maybe its just because my elbow is healing and the weight is to heavy then? or should i really go to a doctor? LIKEE IDKK HAHAHA

[@UKFH]

@@niels1286 if you find that doing exercise is aggravating and making your elbow progressively worse I would stop exercising for a while and completely rest the elbow, give it a chance to heal then try light exercises and really slowly build up. If after you've given it a few weeks you return to doing weights and it's still hurting and doesn't seem to be getting better I would go to a doctor just to be on the safe side and get a professional opinion on it. I don't think it's anything to worry about but it's always good to be on the safe side! Travis

[@niels1286]

@@UKFH brooo thank you so much mann 🙌🙌 i think im gonna skip tricep workouts then and Just continue with my programm and then we Will see haha

[@yoriichi5551]

My shoulders crack when extending my arm forward along with pain in my inner elbow, whenever I flex my biceps I feel pressure in my elbows and pain in the tendon area, whenever I lift weights or do push-ups I don't really feel pain tho could this be tricep tendonitis? I think it was caused from bad posture while gaming.

[@UKFH]

Hi Rupeez, Hard to say without seeing and assessing you and making a guess. What type of pain is it and do you ever get pain to the hand? If someone has tricep tendonitis the common symptoms are pain and weakness in the triceps, shoulders, or elbow. Pain will often get worse when trying to use the triceps, such as in pushing or pulling motions with the arm. Other symptoms less common symptoms are achiness in the shoulder, triceps, or elbow snapping sounds or sensations in the elbow and swelling at the back of the elbow. Wishing you all the best Rupeez Travis

[@yoriichi5551]

@@UKFH I was wrong, the pain is in my forearm, I can't find an answer for my symptoms, in my left arm there is tightness and pain mostly in the flexor muscles, whenever I continuously wiggle my fingers I can feel the forearm muscles moving and there is a tingling feeling in the center of the front side of my hand. My shoulder still has cracking as well. Could it be a pinched nerve in my neck?

[@UKFH]

Hey Rupeez, For the hand and forearm, give the massage techniques I cover in this video a try -> kzbin.info/www/bejne/Y5O7lah5e6qgY80&ab_channel=ModernManualTherapyModernManualTherapy Tingling, pins and needles, sharp electrical impulse pain and numbness are all symptoms associated with nerve pain/compression. Nerves can be compressed at different locations so try releasing the forearm and hand first and if that doesn't work it could be stemming from the neck. Kind regards, Travis

[@yoriichi5551]

@@UKFH I tried that vid as well and nothing got better, my symptoms are changing, I can't fully extend both of arms there is pain in both of my inner elbows, and pain 3 inches below both shoulders to the left of my armpits, forearm pain comes and goes, I think it might be Cervical Radiculopathy

[@UKFH]

Hi Rupeez, If it is Cervical Radiculopathy the common symptoms can be sensory or motor related such as numbness or tingling in fingers or hands or

[@CzimmS]

I injured my arm throwing a football all day recently. My tricep is constantly sore and my elbow snaps/clicks every time I extend it. Can someone tell me what this is?

[@UKFH]

Did it click previously prior to injury? What it sounds like is either snapping triceps syndrome where the medial triceps tendon snaps over the medial epicondyle which is a common injury a lot of throwers get. Less common but also possible is ulnar nerve sublaxation over the medial epicondyle. If it was the latter you would definitely know about it as it would be visible when you looked at the elbow, you would see the nerve actually pop over the medial epicondyle when bending. Snapping triceps syndrome tends not to be visible but you can feel it. Wishing you all the best in your recovery! Travis

[@mumingiri712]

To

[@peterraab5920]

Okay so I watch your whole video and I still have no clue on how to heal my strained tricep. I hurt it from using a engineer Hammer aggressively while breaking up concrete.

[@UKFH]

Hi Peter, Not to worry, in short you would be looking at rest initially, then restrengthening the Tricep Tendon with gentle eccentric exercises as shown in the video. (The eccentric is the lowering phase of the exercise and we do this because tendons have more tolerance to the eccentric phase)

[@nagasampath9653]

Sir I've seen so many videos that static stretching tricep while tendonitis is really bad for tendons and they does make a bit sense.... Do you really think that stretching is bad for TENDONITIS??

[@UKFH]

There are lots of different stances and views on this. Light stretching is okay but I do emphasize the word 'light' only. In this video the reason why I am doing the eccentric exercises so slowly is to strengthen the muscle/tendon as it lengthens, so we are stretching during these eccentric exercises. Regards, Travis

[@nagasampath9653]

@@UKFH thanks alot for the valuable information sir...🙏🏻

[@nagasampath9653]

@@UKFH Should we do these exercises every day or with a day gap in between sir?

[@rhyginschofield5325]

How often should you do the exercises?

[@UKFH]

At maximum every other day. Preferably 3x per week :)

[@alienszec]

I just started feeling pain in my tricep yesterday and this is my second week lifting weight everything felt fine when I lift weights but when I do the skullcrushers when working out I can’t do it at all.you think I could still workout but just don’t do tricep workouts?

[@UKFH]

Hi Isaac, If you are managing to workout without pain but when you do skullcrushers start hurting, I would avoid that movement and try other Triceps exercise alternatives. Perhaps try to use exercises that work the Tricep without it being the primary mover for example a dumbell chest press where the Tricep is still working but with other muscles rather than in isolation. If after a period of time you still can't do skullcrushers i.e 3-4 weeks I would see a physio! All the best!

[@alienszec]

@@UKFH ty man I tried doing other exercises and I’m totally fine now and feel normal.thank you🤝

[@nagasampath9653]

@@alienszec Bro. I got tricep Tendonitis and it's about 6weeks now and I constantly worked out through normal pain and only my elbow is Paining while touching and. It's about 7 days I stopped going to gym... Now the pain was not so noticeable like it was previously but still the small pain was there when I touch outer elbow little bit harder... Also the pain was slightly hitting me while trying to do workout now ( just checked if it was Paining while working out ). I was icing it a bit for at least 2 times a day from past 3days... Do you have any suggestions to reduce that small pain too.. Also I've seen so many videos staying that stretching while tendonitis is not good for tendon and they make some sense.... Do you have any suggestions other than stretching PLEASEE....

[@alienszec]

@@nagasampath9653 get a hard ball and rub it on the area that hurts.I did that constantly and it hurt pretty bad and I used light weights for the workouts that made it hurt more.I used my knuckle and was constantly messing with it

[@nagasampath9653]

@@alienszec the area that was hurting is only my elbow Brother that too while doing workout or else while touching it... A small achy feeling...

[@prestige._motivation]

Every time I do an exercise that uses my triceps like a pushup my left tricep gets a sharp pain every time I go down in the pushup Does anyone know what is wrong?

[@UKFH]

Hey Yeet, Does sound like tendonitis to me. 1) Do less pressing and let the area calm down. 2) Avoid tricep exercises like dips and push ups for a while, try single arm DB extensions, DB Skull crushers and close grip bench press. (If the tricep still hurts rest entirely) 3) Work the soft tissue of the area, use something like biofreeze gel. 4) Consider seeing a professional if things don't improve. 5) Once better reintroduce push ups but on your knees first to test the triceps, gradually and slowly increase tricep loading and when you do return to a full push up doing the movement as slowly as possible. Hope that helps bud! Travis

[@prestige._motivation]

Oh wow, thank you for taking so much time to help me with the injury. It really sucks to not be able to do any exercises using my triceps, I will follow the tips you gave me and hopefully get better because I don't have the money at the moment to go see a professional

[@edgardmartinez6026]

Can sleeping on it cause this?

[@ADAPTATION7]

It will definetly be worse in the morning but will improve as the day goes by.

[@anuragtrivedi5584]

Due to excessive push up my triceps paining a lot

[@uewy8356]

SAME

[@anuragtrivedi5584]

@@uewy8356 bhai ice cube ko laga lo around 10 min tk

[@TheNiceAce]

I'm just using computer why do i have this

[@UKFH]

Tricep tendonitis is fairly uncommon with computer use, typically I would usually see forearm tendonitis or wrist tendonitis in computer users due to the wrist being in a flexed position whilst typing which fatigues the forearm muscles. That being said, it's not beyond the realms of possibility however. All the best in your recovery! Travis

[@TheNiceAce]

@@UKFH thanks. Yeah I have golfers elbow on both elbows, but my pain is decreased now, I have rested it for 2 months, icing in the morning and heating at night. But I think I have tricep tendonitis too and it has a cracking sound when I fully extend my elbows.