Triceps tendonitis, or tendinopathy, involves irritation or damage to the tendon that connects the triceps muscle at the back of the upper arm to the elbow bone, specifically the olecranon process. This condition typically causes pain and stiffness at the posterior elbow, and difficulty extending the arm or performing pushing movements. While the term “tendonitis” strictly refers to inflammation, the issue often progresses to a chronic degenerative state, called “tendinosis” or the umbrella term “tendinopathy.” Healing requires implementing a structured rehabilitation plan involving specific exercises to restore the tendon’s strength and function. This guide details immediate treatments and the targeted exercises necessary for long-term healing.
Understanding Triceps Tendonitis
The triceps muscle is responsible for straightening the arm, and its tendon is subjected to high forces during pushing and throwing motions. Pain is most commonly felt directly at the back of the elbow, often worsening with activity or when the arm is extended against resistance. Tenderness may be present even at rest, and weakness can make straightening the elbow difficult.
The underlying cause is usually chronic overuse or repetitive strain that creates microtears in the tendon tissue. Activities that require forceful, repeated elbow extension, such as weightlifting or throwing sports, place excessive tension on the tendon. Poor technique or a sudden, rapid increase in the volume or intensity of an activity can overwhelm the tendon’s capacity for repair.
If the pain persists for several weeks or months, it is more accurately described as tendinosis. Tendinosis is characterized by the degeneration of the tendon’s collagen structure without significant inflammation. This requires a sustained rehabilitation approach focused on rebuilding tissue strength, not just reducing swelling.
Immediate Relief and Non-Surgical Treatments
For the acute phase, when initial pain and possible inflammation are present, the RICE protocol (Rest, Ice, Compression, Elevation) can provide immediate symptom relief. Rest involves temporarily avoiding activities that aggravate the pain, allowing the tendon to begin its healing process. Applying ice to the affected area for 15 to 20 minutes several times a day helps reduce initial pain and localized warmth.
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) may be used short-term to manage discomfort during the first few days. These medications primarily address symptoms and do not replace the need for active rehabilitation to fix the underlying tendon damage.
A doctor may recommend a brace or supportive strap to offload the tendon during daily activities. Corticosteroid injections are another option for temporary relief, though they are reserved for severe cases. Injections are not a long-term cure and must be used cautiously, as repeated use can weaken the tendon tissue.
Targeted Rehabilitation Exercises
The long-term healing of a damaged tendon depends on a process of controlled loading, which helps reorganize the collagen fibers and build tissue tolerance. This rehabilitation is typically divided into phases, starting with gentle movement and progressing to controlled strength training. All exercises must be performed at a level where pain remains tolerable, generally not exceeding a 3/10 on a pain scale.
Phase 1: Gentle Stretching and Mobility
Initial treatment focuses on restoring a full, pain-free range of motion without placing excessive strain on the tendon. The overhead tricep stretch can be performed by reaching the affected arm behind the head and gently pulling the elbow with the opposite hand until a mild stretch is felt. This stretch should be held for about 15 to 20 seconds and repeated several times per session.
Gentle, pain-free elbow flexion and extension exercises promote blood flow and maintain mobility. These movements should be slow and deliberate, perhaps using a very light weight or no weight at all. Starting with mid-range isometric elbow extensions helps activate the tendon without causing irritation.
Phase 2: Progressive Strengthening
Once initial pain subsides, the focus shifts to strengthening the tendon, primarily through eccentric loading. Eccentric training involves slowly lengthening the muscle while it is under tension, which is effective for rebuilding the structure of chronic tendinopathy. The lengthening phase of the movement should be performed slowly, often taking three to five seconds to complete, while the lifting phase can be performed quickly or assisted by the unaffected arm.
A modified bodyweight dip or push-up is one way to introduce eccentric loading, starting with a wall push-up and progressing to an incline surface. Another effective exercise is the eccentric resistance band push-down, where the arm is slowly straightened against the resistance for three seconds.
Recovery Timelines and Activity Modification
Recovery from triceps tendinopathy requires patience, as tendons heal much slower than muscle tissue. For milder, acute cases, symptoms may resolve within six weeks with appropriate rest and initial treatment. If the condition is chronic tendinosis, a full recovery involving structural remodeling can take anywhere from three to nine months.
A gradual return to high-demand activities, such as weightlifting or throwing, is necessary to prevent recurrence. The return should be based on the arm’s functional recovery, not simply on a calendar date. Modifying exercise routines involves reducing the overall volume (fewer sets and repetitions) and the intensity (lighter weights) of pushing exercises.
Technique adjustments are also necessary, such as using a wider grip on a bench press or limiting the range of motion during an overhead press to reduce strain on the triceps. Incorporating proper warm-ups and focusing on good posture helps reduce strain on the arm and supports long-term tendon health. Maintaining strength in the surrounding muscles, like the shoulder stabilizers, contributes to a more resilient elbow joint.