How to Treat Triceps Tendonitis (Pain at the Back of the Elbow)

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

The primary cause of pain at the back of the elbow is restricted triceps muscles that strain the tendon during repetitive or strenuous "pushing" and "pressing" activities. To prevent discomfort, maintain pliable triceps through self-myofascial release. These exercises can instantly relieve muscle restrictions and minimize the risk of injury, overuse, and inflammation.

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Table of Content:

Causes  |  Symptoms  |  Prevention  |  Treatment  |  Resources

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:

• Weightlifting
• Push-ups
• Tricep dips and tricep-specific 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
• Carpentry or woodworking
• Repetitive pushing movements in daily tasks

• Yoga (certain poses and movements stress the triceps)

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, check out my article on Elbow Tendonitis.

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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.

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

Symptoms

Signs and Symptoms

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
• Carpentry or woodworking
• 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, treat 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 healing and recovery.

Treatment

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

Check out this article for a complete list of short-term remedies and their pros and cons.

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 the fastest and most effective way to eliminate muscle tension at the source of this condition. See the SMR exercise in the section below.
• 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.

Triceps Tendonitis Treatment Exercise

To perform this exercise, you'll need a peanut ball, available on Amazon or at sporting goods stores.

How to Treat Triceps Tendonitis (photos below):

Massage the Triceps Muscle and Tendon:

1. Use a peanut ball.
2. Sit on a chair next to a table, place the ball on the table, and position your triceps muscle on top.
3. Roll out the triceps muscle and tendon for 3-5 minutes, from near the armpit to above the elbow joint.
4. Stretch the triceps muscle.

Routine:

• Perform once a day.
• Rest the muscle the following day.
• For faster results, perform twice a day (morning and night).

Remember that the muscle conditions that cause pain are present in other parts of the forearm. As such, use a holistic approach and treat the entire arm to prevent other forms of tendonitis and achieve lasting relief.

If you'd like to see a demonstration of additional elbow relief exercises, click here to view photos.

Healing Time

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

Get step-by-step video guidance to ensure you perform these exercises correctly and see results as fast as possible.

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Additional Resources

For more information on managing tendon pain, explore these helpful articles:

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

Remember, addressing the root cause of the pain is crucial for long-term relief. Take proactive steps today to ensure your joints stay healthy and injury-free.

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