Triceps Tendonitis — A Helpful Guide to Pain at the Back of the Elbow

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Article Summary

• I’ve dealt with—and resolved—elbow injuries related to training and physical activity, including triceps tendonitis.
• In this article, I break down what triceps tendonitis actually is, why it develops, and why the pain often persists or returns—based on real-world experience as an athlete, weightlifter, and pain-relief fitness coach.
• While the pain is felt at the back of the elbow, the issue is rarely isolated to that area alone. Understanding how tension is distributed through the surrounding muscles and tendons is key to resolving the problem long-term.

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Causes

Understanding Triceps Tendonitis

Triceps tendonitis, also known as triceps tendinopathy, is an overuse injury that causes pain at the back of the elbow due to inflammation of the tendon attaching the triceps muscle to the elbow joint.

Various repetitive or strenuous activities can lead to this condition, including:

• Weight training
• Push-ups
• Triceps exercises
• Overhead pressing movements
• Throwing sports (e.g., baseball, javelin)
• Swimming (especially strokes involving arm extension)
• Gymnastics
• Tennis (especially during serves)
• Rock climbing
• Boxing or martial arts
• Repetitive pushing movements in daily tasks

• Yoga (certain poses stress the triceps): Read more

Root Cause of Triceps Tendonitis

The triceps can become restricted over an extended period. This restriction occurs as the muscles shorten, tighten, and tense up due to repetitive or strenuous activities, muscular contraction, overuse, and a lack of myofascial release.

It is essential to understand that physical activities are not the underlying cause of this condition. For most people, the primary reason is restricted triceps muscle that strains the tendon due to a lack of myofascial release.

For a deeper understanding, visit: Elbow Tendonitis.

Difference Between Triceps Tendonitis and Posterior Elbow Impingement

Both conditions cause pain at the back of the elbow but affect different structures.

• Triceps Tendonitis: An overuse injury causing inflammation of the triceps brachii tendon. This condition occurs when the triceps (which attach to the back of the elbow joint) become irritated or inflamed.
• Posterior Elbow Impingement: Involves the compression of the soft tissues (like the cartilage) at the back of the elbow joint. This condition often occurs due to repetitive extension or hyperextension movements, causing the bony structures at the joint to pinch the soft tissues.
  Symptoms include sharp pain, swelling, and a catching or locking sensation at the back of the elbow joint, particularly when fully extended. The terms "catching" or "locking sensation" refer to a feeling of a joint temporarily getting stuck or not moving when you try to extend or bend it.

For related tendon issues that affect the arm joint, visit these helpful resources:

• Tennis Elbow
• Golfer's Elbow
• Elbow Bursitis
• Brachialis Pain
• Distal Biceps Tendonitis

Why Triceps Tendonitis is Common Among Athletes

Triceps tendonitis is common among athletes and gym-goers due to the repetitive and strenuous nature of their activities. Popular "push" or "press" exercises involve significant use of the triceps muscle.

If the muscle is restricted, these activities can lead to tendon strain, resulting in inflammation and pain at the back of the elbow.

The image below illustrates the arm joint and cartilage. Source: quizlet.com

Jump to a specific section of the article:

1. Symptoms
2. Prevention
3. Non-surgical Treatment
4. Next Step & Getting Started

Symptoms

Signs and Symptoms of Triceps Tendonitis

The symptoms of triceps tendonitis include:

• A burning sensation or pain at the back part of the elbow
• Tenderness, swelling, and soreness in the affected area
• Sharp, shooting, or severe pain, as well as dull, aching discomfort
• Difficulty bending and straightening the arm
• Increased pain when applying pressure to the affected area
• Stiffness and limited range of motion in the elbow joint
• Pain that worsens with repetitive movements or activities that involve pushing or pressing

These symptoms can develop gradually over time (chronic) or occur suddenly (acute) due to overloading the tendon.

Muscle Tension and Triceps Tendonitis

Muscle tension can contribute to triceps tendonitis by causing the triceps to become restricted, which increases stress on the tendon. The muscle conditions that lead to pain at the back of the elbow develop gradually over time due to repetitive use, causing the triceps to become shortened, tight, and inelastic.

Unfortunately, most people are often unaware of the restricted state of their triceps until they experience a sudden onset of pain during these activities.

When the triceps are chronically restricted, everyday activities that involve pushing or pressing can suddenly trigger pain without an apparent cause. This muscle restriction process can take months or even years to develop.

In the video below, I demonstrate the Pliability Test on the forearm extensors, which cause pain on the outside part of the elbow. With triceps tendonitis, the same muscle conditions are likely present in the triceps.

Prevention

Prevention Tips

The most important thing you can do to prevent triceps tendonitis is to maintain pliable triceps through self-myofascial release (SMR) exercises. SMR involves using tools like foam rollers or massage balls to release tight and tense muscles, reducing the pulling tension on connective tissues and the joint. Other prevention tips include:

• Performing thorough warm-ups and stretching exercises before activities
• Incorporating regular rest days into your schedule
• Ensuring adequate recovery time between sessions
• Addressing muscle restriction by improving the flexibility of the triceps

Activities to Avoid or Modify

Avoid or modify activities that require repetitive or strenuous elbow movements. They can place excessive load on the triceps and strain the tendon. Examples include:

• Weightlifting
• Overhead pressing movements
• Throwing sports (e.g., baseball, javelin)
• Swimming (especially strokes involving arm extension)
• Gymnastics
• Tennis (especially during serves)
• Rock climbing
• Boxing or martial arts
• Repetitive pushing movements in daily tasks
• Yoga (certain poses and movements stress the triceps)

Compression Sleeves: Pros and Cons

Compression sleeves, such as elbow wraps, straps, and support braces, can alleviate discomfort from various activities. However, it's essential to consider the pros and cons:

Pros:

• Improved blood flow and joint support
• Enhanced proprioception and stability
• Reduced swelling and pain during activities

Cons:

• Masking the underlying problem without addressing the root cause can perpetuate the injury

Managing Pain at the Back of the Elbow During Activities

Whether or not you can continue engaging in physical activities depends on the severity of the pain.

If it's mild, you can use conventional pain relief methods or short-term remedies such as sports or kinesiology tape, compression sleeves, braces, or straps to reduce discomfort. However, if the pain is chronic or causes sharp pain, address the underlying cause before resuming activity.

In the video below, I demonstrate mobility exercises using a resistance band to warm up and strengthen the elbow and triceps tendons.

These exercises can help with recovery.

Non-Surgical Treatment for the Triceps Muscle and Tendon

Why Rest Alone Isn't Enough

The acute symptoms of triceps tendonitis can subside with rest. However, the underlying factors contributing to this condition, such as restricted and tense triceps muscles, do not resolve unassisted. It often worsens over time for many athletes and gym-goers.

Here's why:

• Chronic Inflammation: Ongoing inflammation in the tendon can exacerbate symptoms and hinder recovery.
• Magnesium Deficiency: Muscle dysfunction is often associated with magnesium deficiency. "The Magnesium Miracle," a scientific reference on the health effects of magnesium, highlights that around 40% of magnesium in the body is in the muscles. A significant portion of the population is magnesium deficient. Heavy exercise, physical activity, and factors like caffeine, stimulants, diuretics, stress, and dehydration can deplete magnesium levels. These factors are one reason why restricted muscles persist and worsen.
• Muscle Restriction: Once a muscle becomes restricted and dysfunctional, it tends to remain in that state or worsen unless specifically addressed. Chronically restricted muscles eventually become dysfunctional and stop working correctly. This condition leads to repeated injury and stress on the tendon, resulting in chronic triceps tendonitis.

Consequences of Untreated Tricep Tendonitis

• Elbow tendinosis: Untreated, this condition can progress to tendon degeneration. The tendon can deteriorate and weaken over time, increasing the risk of tendon tears or ruptures. Medically, this condition is known as elbow tendinosis.
• Elbow arthritis: Left untreated, it can contribute to autoimmune conditions like elbow arthritis.
• Shoulder pain: When restricted muscles in the triceps are left untreated, they become dysfunctional and can cause pain in the shoulder.

Short-Term Relief Methods

To relieve discomfort from triceps tendonitis, you can use the following short-term methods:

• Pain relief medicine (NSAIDs)
• Topical anti-inflammatory solutions such as oils and creams
• Ice and rest
• Heat therapy
• Physical therapy
• Stretching exercises
• Joint supplements and vitamins
• Wearing elbow braces or straps
• Using kinesiology tape

Addressing Underlying Causes

To address the underlying causes of triceps tendonitis and prevent its recurrence, consider these strategies:

• Self-Myofascial Release (SMR): Use massage balls to release tight triceps. SMR is an effective and reliable way to resolve muscle tension at the source of this condition.
• Cold Therapy: Apply ice to relieve burning pain and reduce inflammation.
• Heat Therapy: Wrap or apply a heat pad around the triceps to relieve muscle tension, which can promote healing.
• Magnesium Supplementation: Reduce inflammation and improve muscle function with magnesium.
• Rest and Recovery: Take breaks from physical activity to allow the tendon to heal.

Healing Time

With proper self-treatment, including cold and heat therapy, magnesium supplementation, and self-myofascial release, triceps tendonitis can resolve within 7-10 days. Performing SMR exercises on the triceps at least 2-3 times daily is crucial for faster results.

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