Hoping someone can share insight or experience the above type of injury? I'd really appreciate any comments and thoughts.
About 3 weeks ago, I was doing a heavy set skull crushers (basing mid sets on 4 reps). On my last rep of last heavy set, pressing the weight back up, I felt a short pain in the area in my mid tricep and then felt a major pull. There was very little pain at first after the event but the next day it was a different story.
It's a odd injury as I can still do bench, rows and biceps but shoulder press, all tricep exercises and DB pullovers are all painful.
As precuation I went to see a physio the same week that it happend (not the one I would normally see) and said it's a tricep tear and lay off the heavy weights for a week or two. 3 weeks have passed and it has not recovered properly and today I returned to my normal physio who basically advised that its a Grade 2 tear.
I have now been adviseed that I am not to do any tricep exercises and also give up on the boxing until it heals. I have heard that these injuries can linger and its very demotivating given the momentum I was on.
From a rehab perspective, I have been given wall pushups with a 'plus' and do the odd tricep extension strech 3x day.
10-06-2009, 12:23 AM #1
Medial Head Tricep Injury - Grade 2 tear
Last edited by wabeer1; 10-06-2009 at 12:43 AM.Live wrong and prosper.
10-06-2009, 03:30 AM #2
Unusual injury wabeer1. Tell me - what hurts more - doing standing cable pushdowns (with your elbows into your side) against resistance or doing a sitting dumbell extension (with your elbow pointed toward the ceiling, lowering weight behind head)? Also, if you keep your elbow by your side and bend it as far as you can and then try to straighten it against resistance (using your other hand), does this aggravate it? Then do the same thing with your arm high in the air (sore elbow next to your head) and contract against resistance. Does changing the position of the elbow from being next to your side to overhead make any difference in your symptoms?
10-06-2009, 03:43 AM #3
The pain with cables is nominal but the extension pain is just brutal (with weights only though). I only really seem get the pain overhead and don't seem to experience to much by extending from my side to overhead.
In all the years of training, have never had a problem with tricep.
Last edited by wabeer1; 10-06-2009 at 03:45 AM.Live wrong and prosper.
10-06-2009, 04:00 AM #4
10-06-2009, 04:45 AM #5
Thanks for that and the physio said the same thing and then she changed her mind, so confused buy this :confused , ..tricep muscles seem to be very complicated in structure. The is coming from the lower part of the tricep. Do you think the wall pushup and extension rehab exercises will help?
I have found the following pic which has helped me understand the structure better.
Live wrong and prosper.
10-06-2009, 05:11 AM #6
wabeer1, probably the best way to understand this muscle group is to appreciate that only the long head of the triceps crosses the shoulder joint to attach to the scapula (just like the long head of biceps does in the front of the arm). The medial and lateral heads do not cross the shoulder joint, so they are not involved in movement of the shoulder joint - only movement at the elbow joint. Because the long head crosses the shoulder, it is involved in movement at the shoulder. This is why you "only really seem get the pain overhead" as you said, because movement of the arm overhead stretches the long head only.
So, from a rehab point of view, perhaps your most important consideration should be the shoulder position itself, and more specifically, the degree of elevation in the frontal plane. Afterall, it's the degree of elevation here that determines the stress on your long head of triceps. So, when selecting exercises, avoid any exercises overhead and choose exercises instead that keep your elbows as low as possible throughout the range of motion. You've already discovered that seated rows and bicep curls dont hurt & now you know why. It's impossible for me to suggest what a 'safe' range is for you without a assessing you first, but you'll work it out pretty quick when it hurts. Something else you can try is some proprioceptive (awareness) taping of the shoulder to remind you when you're approaching the 'unsafe zone'. 1 or 2 strips of premium sports tape placed vertically over the back of the shoulder and then stretched down to the mid triceps or slightly lower should be all you need - as your arm elevates, the tape will pull tight and remind you to stop. Good luck & let us know how you get on.
10-06-2009, 05:47 AM #7
10-06-2009, 06:22 AM #8
11-16-2009, 06:25 AM #9
After some intense physio sessions, acupuncture, anti-inflam's and massages..tricep has finally healed enough to start training again.
It has taken approx 8 weeks for it to heal and looks like all mobility is back. Feelin a bit weaker but give it a couple of weeks and I will be on track again.
Started out doing some light tricep cable pulldowns the other week and today marked the 1st day were I could do skulls, dips and CGBP.Live wrong and prosper.
11-16-2009, 07:00 AM #10
09-07-2010, 01:47 AM #11
im 17 and i do bodybuilding.. about 5 weeks ago i got this pain on my tricept medial head im guessing becuse thats where the pain is coming from, i got it scanned and the doctor said its all normal but the pain hasnt gone and its kind of getting worst, i want to get back to training my chest an tricepts.. but this put me of training legs and i cant do anything else other then legs and abs preety much. can you guys help me what do i have to do to get it repaired.. and will it be back to how it was? i got the pain but i kept working on it.. and i think thats why its not healing.. please guys any help an advice wil be appreciated,
09-07-2010, 08:19 AM #12
In my case I could still bench but all tricep and rowing motions were all affected. With my injury it was severe and diagnosed as a grade 2 tear which basically put me out of action for 8 weeks. Generally for minor tear you will be out of action for 2-3 weeks but should make a full recovery. I would stay off all exercises that aggrevate it and use an icepack on it if you exercise afterwards as precaution. When you feel that it's nearly fully healed I would start returning back to really light weights to build up strength and mobility, I use to do high rep (25+) cable pushdowns and gradually add back lifts over a 2-3 week period. Overhead lifts should be the last type of lifts was the last type of lifts I added back as they use to tweak my tricep.
The best advice I could give you is to see a physio and get it properly diagnosed - they will work it out very fast and give you rehab exercises. Let me know how you get on and hope I was able to help.Live wrong and prosper.
04-21-2011, 05:29 AM #13
04-21-2011, 07:55 AM #14
11-22-2012, 09:46 AM #15
12-05-2012, 05:53 AM #16
It's not a common injury and not much info on it when I did it. I remember the physio saying that he had not come across it in all the 15 years of his career. My left tricep (the one that I tore) is marginally bigger than my right one now lol!
Hit me up if you have any more questions and keep me posted on your recovery.Live wrong and prosper.
05-25-2016, 10:48 AM #17
Great info men. I have the same injuries that have been discussed here. Going heavy weight I injured my left tricep. Some tricep exercise hurt more than others. Anything where I need to raise my arms is a killer but I can do pushdowns but I just do light weight and I have no real issue with dips. The pain is right near the elbow. I'm stronger than the average guy but I couldn't even move 40 pounds attempting incline tricep extension due to the pain that shot right to that spot in my tricep.
I took about a month off before moving back to very light weights. I thought I was making progress but found out recently that this is not the case.
I guess I will stick to very light weights and focus on pushdowns and dips since there isn't much pain with them. Thoughts?
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