Tricep tendonitis, more accurately termed tricep tendinopathy, involves irritation or degeneration of the tendon anchoring the triceps muscle to the olecranon, the bony point of the elbow. This connective tissue transmits the force generated by the triceps to extend the forearm. The condition commonly arises from overuse and repetitive extension movements, such as those found in weightlifting, particularly bench pressing or overhead extensions, or a sudden increase in training load.
Immediate Steps for Acute Pain Relief
Managing the initial flare-up of tricep tendon pain centers on reducing local inflammation and providing temporary comfort. The initial focus should be on relative rest for the affected arm, avoiding any activity that reproduces the specific pain, especially forceful pushing or elbow extension movements. This resting period helps prevent further irritation to the stressed tendon fibers.
Applying cold therapy to the posterior elbow for about 15 to 20 minutes can help numb the area and manage swelling. This should be done several times a day during the first 48 to 72 hours following the onset of acute pain. To further assist with swelling, the elbow can be gently elevated above the level of the heart to encourage fluid drainage away from the joint.
Over-the-counter Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) like ibuprofen or naproxen may also be used to temporarily manage pain. While these medications can provide symptomatic relief, they do not address the underlying structural issue of the tendon. These initial steps are intended only for short-term relief and should quickly transition into a more active rehabilitation plan.
Structured Rehabilitation and Strengthening
After the acute pain subsides, the path to long-term recovery involves a gradual and controlled process of reloading the tendon to strengthen its structure. This is achieved through slow, progressive loading exercises. Rehabilitation often begins with gentle, passive stretching, such as using the opposite hand to apply a light stretch to the triceps muscle, which helps restore mobility without applying significant strain.
The most effective component of tendinopathy recovery is often eccentric loading, which involves focusing on the lengthening phase of a muscle contraction. For the triceps, this can be performed using a cable machine or resistance band for tricep pushdowns. The injured arm performs the lowering (eccentric) portion of the movement very slowly, taking approximately three to five seconds, while the uninjured arm assists with the lifting (concentric) phase.
The load and repetitions must be carefully managed, beginning with a weight that causes no more than a three out of ten on a pain scale. As the tendon adapts, the resistance can be slowly increased, ensuring the pain level remains acceptable. This controlled stress on the tendon increases its capacity to handle physical load over time. Consistency with this slow, progressive approach, performed two to three times per week, is far more beneficial than sporadic, high-intensity workouts.
When Professional Medical Help is Necessary
While many mild cases of tricep tendon irritation respond well to home care, certain signs indicate the need for a professional medical evaluation. If the pain is severe, if there is a sudden inability to straighten the elbow, or if symptoms fail to improve after one or two weeks of consistent self-management, a doctor should be consulted. These symptoms may suggest a more serious issue, such as a partial or complete tendon tear.
Medical professionals can provide a definitive diagnosis and often recommend a structured physical therapy program tailored to the injury. Other treatments may include corticosteroid injections, which offer temporary pain relief but are used sparingly due to the potential risk of weakening the tendon tissue. In cases where conservative treatments are unsuccessful or a significant tear is confirmed, Platelet-Rich Plasma (PRP) therapy may be considered to promote healing, or, rarely, surgical intervention may be required to reattach the tendon.
Strategies for Preventing Future Injury
Preventing the recurrence of tricep tendon issues requires long-term adjustments to activity habits and training protocols. Before engaging in any activity that heavily stresses the triceps, a dynamic warm-up that increases blood flow should be performed. This can include light cardio and movement-specific exercises at a low intensity, preparing the tendon for the upcoming load.
Reviewing and correcting technique is fundamental, especially in common exercises like the bench press or overhead triceps extensions. Using a slightly wider grip during pressing movements can decrease the direct strain on the triceps tendon. The principle of progressive overload must be managed conservatively, meaning that the weight, repetitions, or frequency of training should not be increased by more than about 10% per week. This gradual increase allows the tendon’s structure sufficient time to adapt to the new demands.