Tricep complaints

What are tricep complaints

Triceps complaints are discomfort in and around the triceps brachii at the back of the upper arm. The muscle has three heads that attach together at the elbow tip. Pain may be localized around the attachment at the elbow or higher toward the shoulder. You may feel sensitivity when stretching the elbow, pushing movements and when carrying groceries. Sometimes the pain extends to the shoulder girdle or forearm.

Symptoms of tricep pain

• Pain at back of upper arm during pushing, bench press or bench press
• Pressure pain around the insertion at the elbow and stiffness after resting
• Loss of strength during elbow extension or dips and triceps extensions
• Feeling of fatigue or cramping in the upper arm at the end of the day
• Local swelling or warm feeling at elbow tip after heavy workout

Recognize these signs. Have your symptoms assessed. Starting early speeds recovery.

Causes of tricep pain

Tricep problems often arise from a combination of factors. Building up training volume too quickly, many repetitions of pushing movements and technique that overloads the elbow cause irritation of tendon and muscle. Think dips, narrow push ups, triceps pushdowns and heavy bench presses. Insufficient shoulder blade control and limited mobility of the chest and upper back increase stress on the triceps. Direct bruising from bumping or a sudden jerk can irritate the muscle. Rarer are tears or tendon problems that require more investigation.

What you can do yourself

• Temporarily reduce training volume and opt for low-pain variations of pushing movements
• Use short isometric tension exercises to dampen tricep pain
• Warm up gently with light mobility of shoulder, chest and upper back
• Keep breaks between sets and alternate push and pull movements
• Cool briefly after an overload and resume later with controlled force
• Does triceps pain remain present or increase. Schedule an intake

Treatment of tricep pain at The Physio Man

We start with an intake and analysis of your load and technique. We test the strength and coordination of triceps, shoulder blade and trunk and assess pushing patterns such as push-ups and bench presses. This is how we determine what triggers your symptoms and what adjustments provide immediate relief.

A treatment program usually consists of

• Exercise therapy with building up of isometric, calm dynamic and strength-oriented stretching of the elbow
• Technique advice for push-ups, dips and triceps extensions with clear pain limits
• Shoulder blade steering and trunk stability for better load distribution
• Mobility for chest and upper back and targeted tissue techniques as needed
• Home program with measurable milestones so you build symptom-free

Our goal is for you to return to pain-free pushing, lifting and exercising.

Exercises and training

Start low in pain and build up slowly. Listen for follow-up pain. A mild reaction that subsides within a day is acceptable. Increase the next day means the stimulus was too high.

• Isometric extension with elastic Take a light band. Elbow close to your side. Press the band down and hold for five to ten counts. Five to ten repetitions.
• Triceps extension tempo Light weight or cable. Three counts down, one count pause, three counts up. Three sets of eight to 12 repetitions pain-free.
• Incline wall push up Hands against a wall or bench. Keep shoulder blades low and steady. Ten gentle repetitions.
• Overhead triceps stretch Slightly bend elbow overhead and subtly seek the stretch. Ten gentle breaths.

Tricep muscle training is done with control and technique. Forcing extends recovery time when you have tricep problems.

When immediate help is needed

• Sudden snapping sensation in the upper arm with blue discoloration and loss of strength when stretching
• Persistent swelling, heat and fever around the elbow
• Dull or tingling sensation in hand or forearm that does not subside

In these situations, contact your primary care physician or urgent care.

Frequently Asked Questions

Can I keep exercising with tricep pain

Yes if the pain remains mild and subsides within twenty-four hours. Choose low-pain variations, decrease weight and improve your technique. If increase, pause push-ups and schedule an intake.

How to distinguish triceps pain from tennis elbow

Triceps pain is more often on the back when stretching and pressing. Tennis elbow is more likely to produce pain on the outside of the elbow when squeezing and lifting. We test this during the intake.

Helps massage for tricep pain

Massage can relieve tension and provide comfort. The effect holds better when combined with focused strength and technique.

How long does recovery take

For mild overuse, often a few weeks with targeted buildup. With tendonitis, it takes longer. Consistent training and dosage speeds recovery.

Your next step

Don’t stick around with pain or uncertainty. With a clear diagnosis and a smart plan, build your confidence in pushing and lifting again.

Make an appointment at The Physio Man now and work with us to build strong, stable and pain-free triceps.