Working out with tricep tendonitis is possible, but it requires strategic modification of your training routine. This condition signals that the triceps tendon, which attaches the muscle to the back of the elbow, has been overloaded and is now irritated or inflamed. Continuing to train without caution risks worsening the injury, potentially leading to a more serious degenerative condition called tendinosis. This guidance helps you safely navigate fitness activities by identifying and avoiding painful movements while maintaining overall strength and conditioning.
What is Tricep Tendonitis and Why Does it Hurt?
Tricep tendonitis, or triceps tendinopathy, involves irritation of the strong connective tissue linking the triceps brachii muscle to the olecranon process at the back of the elbow. This condition is characterized by pain located right at the back of the elbow, which worsens significantly with movements requiring elbow extension against resistance. The pain results from the tendon being subjected to repetitive strain or a sudden increase in load, creating microtears faster than the body can repair them.
Overuse is the most common cause, often seen in athletes or weightlifters who engage in forceful, repetitive pushing movements like bench pressing, dips, or overhead extensions. When the tendon’s capacity is exceeded, the resulting inflammation causes tenderness and sometimes swelling at the insertion point. Unlike muscle soreness, tendon pain can have a delayed response, often feeling worse the day after a workout rather than during the activity itself.
Identifying and Avoiding High-Risk Tricep Movements
The movements placing the highest stress on the triceps tendon involve heavy elbow extension, especially when the elbow is deeply flexed or the weight is positioned overhead. These actions demand maximum force from the tendon, which can further aggravate existing microtrauma. Exercises like close-grip bench press, skull crushers, and weighted dips are often the most problematic and should be avoided.
Any exercise requiring the elbow to extend fully against a significant load, such as push-ups or overhead dumbbell extensions, must be modified or eliminated. Modification involves substantially reducing the load, sometimes using only bodyweight or a light resistance band, and controlling the range of motion (ROM). Stop the movement just before the point where you feel any pain, which usually means avoiding full extension of the elbow under load.
Adjusting the exercise angle can also reduce strain; for example, avoiding a flat bench press in favor of a slight incline might be tolerated if the weight remains light and the elbows are tucked. Prioritizing high-repetition, low-load sets, such as those in the 10 to 15 repetition range, helps maintain muscle activation without placing excessive force on the injured tendon. The goal is to find a pain-free level of resistance that allows for gentle loading, which is necessary for tendon healing, without causing a flare-up.
Safe Training Alternatives for Upper and Lower Body
Maintaining overall fitness is possible by shifting focus to exercises that do not engage the triceps tendon or involve elbow extension. Lower body training, including squats, lunges, and deadlifts, can continue as normal, provided you use a neutral or hook grip that minimizes arm involvement in holding the weight. Cardio activities like walking, cycling, or using a light elliptical machine maintain cardiovascular health without straining the elbow.
For the upper body, concentrate on movements targeting the biceps, forearms, and shoulders, carefully choosing exercises that do not require pushing. Bicep curls can be performed, and light lateral raises or front raises can work the shoulder muscles, provided the weight is minimal and the movement is pain-free. Core work, such as planks, leg raises, and rotational movements, is also a safe area for continued training.
When performing any non-tricep exercise, pay close attention to any referred pain in the elbow; if a movement causes discomfort, stop immediately. Consider using isometric holds, where the muscle is contracted without changing the joint angle, as these can sometimes be tolerated and help maintain muscle strength without stressing the tendon through movement. This temporary shift allows the injured triceps tendon the relative rest needed to begin the healing process.
Recognizing When to Cease Activity and Consult a Specialist
While modified training is beneficial, certain signs indicate the injury is not improving and requires professional medical assessment. Consult a specialist if your pain intensifies during daily activities or persists for more than four to six weeks despite consistent training modifications and rest. Pain that is sharp, rather than just a dull ache, suggests a more significant injury requiring diagnosis.
Other serious indicators suggest complications beyond simple inflammation, such as a partial tendon tear:
- Visible swelling or redness at the back of the elbow that does not subside.
- A grating sensation when moving the joint.
- Any numbness or tingling.
- A noticeable weakness in your ability to extend the elbow.
Seeking a professional diagnosis from a physician or physical therapist ensures proper treatment and prevents the condition from progressing to a chronic, degenerative state.