I've had severe pain just above the back of my elbow for four weeks now. Thought initially that this could be due to a pinched nerve, but an MRI was clean. I received a steroid injection in the elbow a week ago and have received some relief. Yesterday, I decided to get some deep tissue work done and my therapist basically told me the lower part of my tricep where it inserts into the elbow is insanely inflamed.
Now that I poke at the tender area it's pretty clear to me that I have a strained tricep or possibly tricep tendonitis since it's been going on for a month now and despite rest and anti-inflamatories, no improvement. I literally can't bend my arm fully without feeling sharp pain in back of the elbow, jsut above the bone.
Anyone go through this and recover?
What was your exercise routine?
I've heard that eccentric exercises are the way to go here to stretch the tendon.
Any help here would be greatly appreciated.
12-21-2010, 04:48 PM #1
Tricep Tendonitis -- Treatment? Recovery?
12-23-2010, 06:08 AM #2
12-23-2010, 09:02 AM #3
I too have been recovering from a tricep strain. I got it at least 2 months ago but i ignored it for several weeks because i was still making good gains and it was not very painful. I finally decided to rest it after it got pretty bad.
At first i was just taking time off, not really giving it any special attention. then i started wrapping it and taking a bit of Advil to reduce inflammation. After about 2 weeks of doing that with no noticeable improvement i saw a doctor who gave me a NSAID (Non-steroidal anti-inflammatory drug) to take twice daily. I also started icing my elbow a few times a day and its been about 4-5 days since then and im finally seeing improvements.
The doctor told me to get physio if it was not healed within a week but im going to hold off on that for a few more days. I dont feel any pain anymore moving my arm but im pretty sure if it lifted/tried to put it under stress I would.
Nobody really told me to exercise it at all, i did read about doing it several times online but 2 doctors told me to stay off of it so i haven't worked out in a month(sucks).
But overall you sound like you have it a lot worse than me. The worst i ever had it was unable to fully extend my arm without pain.
12-23-2010, 09:47 AM #4
Thanks for the reply. I'd say my situation must be a lot worse. God knows why since I don't remember injuring this.
I iced and took advil in bunches for three weeks. Zippo in terms of improvement. I still could hardly bend my arm without fear of shooting pain. Then, I got the steroid injection and that seemed to put a dent in this thing, but damn, this problem is going to take a lot more than that. The shot may have stopped this from getting worse, but it hasn't fixed the problem.
I've also been using an anti-inflamatory gel called Voltranex or something like that. Not sure if it's working.
I think this is going to take some time. I probably need to do specific tricep exercises with very light weight/high reps to a) get the blood floowing to the area for healing, and b) stretch the tendon. I'll probably mix in some tissue work as well.
This is the damndest thing. Still don't recall an "ouch" moment where I fouled this thing up.
12-23-2010, 11:57 AM #5
12-24-2010, 12:34 PM #6
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I actually deal with tendonitis regularly in my elbows, forearms, and it just started in my triceps. I was told that you're triceps arent as strong as your bench that you're doing and its causing them to strain. I was also told to lay off any pressing movements for a couple of weeks until it starts feeling better, and if you have to do some pressing movements then use "baby" weight, and only start trying to do them again when your tricep inflamation calms down. Apply the RICE method, and some anti inflamatories and take it from there...-if you knew the world was going to end tomorrow, would it change the way you trained today?
-Bigger isn't always better-Oldbutfit
12-29-2010, 10:10 AM #7
Hi again, I found this link and remember this thread so i figured id share.
It has some exercises and stretches in there which might be useful for you. I have yet to try them but i am almost ready to start them, maybe a few more days.
12-30-2010, 04:40 AM #8
03-11-2014, 09:20 AM #9
03-24-2014, 08:45 PM #10
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The WORST thing to do in this situation is to inhibit your bodies natural healing method, inflammation, by taking anti-inflamatories. If this is a 4 week old injury, then you are still in the tendon "itis" stage. Your best bet at this point would be to immediately stop all exercises that are causing you pain. Next, see a sports medicine doctor that will do an ultrasound diagnoses of the area. This will show potential thickening, disarrangement, inflammation, etc of the tendon tissue. Your best treatment options will be ART (active release technique), PRP (platet rich plasma) and a good knowledgable sports PT. See another doctor if the one you are seeing blindly recommends ICE, rest, and anti-inflammatories. This is a typical diagnosis by completely clueless family physicians. Tendon injuries are not difficult to treat if they're treated correctly early on.
Lastly, don't cheat yourself. TAKE TIME OFF. Injuries of this sort take 6-8 weeks at the minimum to fully heal. You are more then likely doing something wrong if you have this injury in the first place. Overtraining, not enough rest, muscle imbalances, etc.
Last edited by Foreigner; 03-24-2014 at 08:52 PM.
05-08-2014, 03:33 PM #11
05-10-2015, 06:26 AM #12
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06-09-2015, 11:43 AM #13
I have a very high pain tolerance, so I never even noticed when I was having tendonitis issues, so I developed calcification in the triceps tendon where it inserts into the elbow joint. It's been 6 weeks and it's still tender and I've been resting it for the past 6 weeks - not fun.
I haven't done any physio or taken anything specifically for it - just rest and ice. I think in my case, I'm going to need a referral to a sports doc to start some physio.
I did have an x-ray done a while back and they indicated that I have a minor bone spur on the elbow as well and I "heard" the only way to get rid of that is a small surgical incision - that'll likely mean more rest/rehab.
07-06-2015, 11:34 PM #14
What is exactly the problem here? The triceps is strained and knotted up. Herefor, it is in a shortened state, pulling on the tendon it attaches to. Because this tendon is being pulled on and lengthened for an extended period of time, it inflames, that is why your elbow starts to hurt at that point. You see, your Rice protocol treats the inflammation, but does nothing to the knot, which is most probably in a different location higher up the muscle.
What you need to do is apply trigger point therapy. Check and buy the trigger point therapy workbook by Claire Davies. It is gold, any serious trainee should have it. Palpate the triceps muscle in this case in search for the knot. Once you feel the tender spot you can start massageing the knot out with your fingers. Test your elbow by flexing and bending. Literally, within minutes of applying this method, your elbow tendonitis will be gone! repeat this process at least once or twice a day. Give it a week, and the muscle and tendon will be okay and you are good to go againHow much I lift is irrelevant, it will be more tomorrow
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