Experiencing pain in the tricep muscle when bending your arm can be a source of frustration, impacting daily activities and limiting movement. This discomfort, which often ranges from a mild ache to sharp pain, can be concerning for many individuals. Understanding the underlying reasons for this specific type of pain is an important step toward finding relief and restoring comfortable arm function.
The Triceps Muscle and Its Role
The triceps brachii is a muscle located along the back of the upper arm. It has three distinct heads—the long, lateral, and medial—that converge into a single tendon near the elbow. Its primary function is to extend the elbow joint, straightening the arm.
While its main role is extension, bending the arm (elbow flexion) stretches the triceps muscle and its tendon. If there’s an underlying issue, this motion can provoke pain. The triceps also helps stabilize the shoulder joint.
Primary Causes of Pain When Bending
Pain in the tricep when bending the arm can stem from several common conditions affecting the muscle or surrounding structures.
Triceps Tendinopathy
Triceps tendinopathy, also known as triceps tendonitis, involves irritation or degeneration of the triceps tendon. This condition commonly arises from overuse or repetitive stress, such as activities involving repeated elbow extension. When the arm bends, the inflamed tendon is stretched, which can intensify the pain.
Muscle Strain
A muscle strain in the triceps occurs when the muscle fibers are stretched too far or torn. This can range from minor damage to a complete tear, causing sudden pain in the back of the upper arm. Bending the arm can exacerbate the pain by putting tension on the injured muscle fibers. Swelling, stiffness, and weakness may also accompany a triceps muscle strain.
Elbow Bursitis
Elbow bursitis, specifically olecranon bursitis, involves inflammation of the bursa at the tip of the elbow. The olecranon bursa is a fluid-filled sac that cushions the bone. Its inflammation can cause pain and swelling around the elbow, and when the arm bends, the inflamed bursa can be compressed, leading to increased discomfort.
Nerve Impingement
Nerve impingement, such as that affecting the ulnar nerve, can cause pain in the tricep area. The ulnar nerve passes behind the inner part of the elbow. If compressed or irritated, it can cause tingling, numbness, or pain that radiates into the arm. Certain arm movements, including bending the elbow, can stretch or compress the nerve, leading to referred pain.
Overuse or Repetitive Stress
Overuse or repetitive stress is a common factor in many triceps pain conditions. Activities involving repeated forceful elbow extension or excessive load on the triceps, like weightlifting or throwing sports, can lead to microtrauma within the muscle or tendon. These cumulative injuries can lead to inflammation and pain, particularly when bending the arm.
Initial Management and When to See a Doctor
Managing tricep pain at home often begins with conservative measures. The RICE method—Rest, Ice, Compression, and Elevation—is a common first approach. Resting the affected arm, applying ice for 15-20 minutes several times daily, using an elastic bandage for compression, and elevating the arm above heart level can reduce pain and swelling.
Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, can also help manage pain and inflammation. These medications provide temporary relief. Gentle stretching can be introduced gradually to maintain flexibility, if pain allows.
Seek professional medical attention if the tricep pain is severe, persists for several weeks, or is accompanied by other concerning symptoms. These include significant swelling, noticeable deformity, an inability to move the arm, or pain that worsens despite self-care. Numbness or tingling in the arm or hand also indicates nerve involvement.
Professional Care for Triceps Pain
When triceps pain persists or is severe, a healthcare professional can provide a thorough evaluation to determine the cause. The diagnostic process involves a physical examination, assessing the arm’s range of motion, strength, and tenderness. Imaging tests like X-rays, ultrasound, or MRI may be ordered to visualize soft tissues and bones, confirming a diagnosis or ruling out other conditions.
Treatment approaches vary based on the diagnosis and severity. Physical therapy is a common recommendation, involving exercises to strengthen muscles, improve flexibility, and restore movement. A physical therapist may guide eccentric strengthening exercises, which focus on lengthening the muscle under tension, to rehabilitate the tendon.
Medications may include prescription-strength anti-inflammatory drugs if over-the-counter options are insufficient. Corticosteroid injections, which deliver anti-inflammatory medication directly to the affected area, can provide temporary pain relief and reduce inflammation. However, repeated injections are avoided due to potential tendon weakening.
In rare or severe cases, such as a complete triceps tendon tear, surgical intervention may be necessary. Surgery reattaches the torn tendon to the bone, followed by immobilization and physical therapy to regain strength and function. Recovery after surgery can take several months.