Triceps Tendinitis | Tendinopathy | Elbow Rehab (Exercise & Strengthening Progressions)
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- Опубликовано: 23 июл 2024
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Struggling with pain associated with your triceps brachii? Check out this video for a comprehensive rehab plan!
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Intro (0:00)
Anatomy & Function (0:14)
Diagnosis (0:45)
Load Management (2:10)
Compound Exercises (2:53)
Isolation Exercises (4:35)
Accessory Exercises (5:58)
Other Treatment (7:39)
Summary (7:54)
___
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thanks for watching! Check out the blog here: e3rehab.com/blog/triceps
Pain bilateral in oleacranon
After trx Tricep
No swelling is there a cure?
Do you think weak triceps and then doing multiple pressing exercises in one day can cause this pain and if yes will working on making triceps strong will work?
I feel the pain for 2 years , i start with low weights and dont feel pain but when i add like 30-40 on the rope the pain is brutal.
I’ve been searching for an hour and most videos out there confuse Triceps Tendinopath with tennis elbow pain.. this one is to the point and clear .. I feel I just visited a specialist. Thanks for the great content!
I fully agree. Even i was looking for a video for elbow tip pain but there were videos of inner and outer elbow pain. This is the video i was looking for.
Heck yeah bro I'm not going to lie I was scared I would never be the same again
Feel your pain, both in the elbow and in the searching
Oh same! I was frustrated since morning... But now this video cleare every thing
literally why im here!!! i've been training the WRONG muscle group for a month lol
Who is here after doing skull crushers in gym?
The hell bro it's the same for me
Same bro
Here after dips lol
It's overhead cable extensions for me.
I used one kettlebell with 2 handa and i think the narrow hand position jacked me up for about 4 months now (I tried to go back too soon). Wanted to see if i keep babying it or just adjust weight and training.
Such a well thought-out video. Absolutely packed with clear, science based, yet easy to understand information. Great job!
The amount of information that you are sharing in each video is just amazing! I just want to express my gratitude for the great work you are doing 🙌🏽
Thank you!
Thank you! Finally a video that explains my symptoms AND shows me what to do with it!
RUclips is full of videos with easy fixes for all injuries and pains for all body parts with all possible types of massages and silly exercises. I wonder if it is the placebo effect that kicks in when I read the comments about how many people have been healed almost instantly and thank and praise those who have this channel for saving their lives. These easy fixes have never helped me with my injuries and ailments I have gotten from training. What has helped is that I have taken the time to help and have started to train again the muscles and tendons in the damaged area with light weights and increased the load as the pain has decreased. It has taken time but it has at least helped me so this video is completely after my heart and is not one of many quack videos on youtube.
100%. I think there are also a lot of fake comments like „I had brutal pain for 12years and now that i made your exercise/stretch, its completely gone.“ That‘s not how the body works. Like you said, a aggrevated tendon can take from 2-6months to heal. The biggest struggle is to find the right amount of loading, which i often failed and even today sometimes fail both with hamstring and triceps.
Thanks won't be enough and accurate for the therapeutic content that you have provided for people like me who just come across this issue.
Content was so precise and accurate that I felt like I was having face to face personal therapy session.
Thank you so much.
Guys y'all are some of the best on the internet. Thank y'all
I've been searching so long to learn what my issue was, this is the first video to hit it on the head. You really covered what I needed to know. I was lifting too heavy, too often the past 4-6 weeks. The past week I have stayed away from the weights and just done cardio, this video has really helped me understand what I can do for weights without completely giving them up while I get better.
Man, this saved me a trip to the docs. I've been weight-training hard for the past 2 months and have this exact issue. Thanks for the advice!
This is amazing. So informative and detailed. Thank you for taking the time to make this!
You’ve gained a subscriber!
Awesome!
I’m no stranger to physical therapy. I’ve rehabbed and stabilized plenty on my own but this symptom has been persistent.
It wasn’t until I reached a point where an increase of weight was needed for any actual gains. My shoulder started it all and after watching this it makes sense the triceps caught the tail end.
Began on the smith machine… the dumb one that’s angled. Now I know the proper technique for it but those things suck!
Amazing content brother. Good information and you don’t sound like a robot, I actually enjoyed listening to you.
Amazing content with quality information, just what I needed 💯
This is honestly exactly what I have when doing push up thank you I couldn’t find this info on even bob and brads channel ! Your the man !
did this work?
This was honestly very helpful, thank you.
No bullshit, just pure knowledge 🙌 doing great work.
Thanks man. Thats exactly what i needed right now
As a doctor and a cross fitter with this exact problem, thank you for this superb explanation
I have seen many videos prior to this, but none were as clear as this ! This guy is a awesome at what he does !
Best explanation I’ve seen for this. Thanks
This guy is CERTAINLY a specialist! You can't say otherwise
This is the best elbow tendonitis video on RUclips thanks .❤️
A very informative piece on this injury and rehab suggestions. Thanks Mate.
this is an AMAZING video, im going to try it out at the gym today. THANK YOU
You’re the only one who has tricep tendon exercises! Thank you!
Eccentrics and modifying the load has helped me a lot with RC tendonosis but can relate to triceps too
My God, thank you! My first time with these symptoms, couldn’t figure out - tennis elbow, saw a video about Radial tunnel syndrome, then found this. It is exactly what it is. Adjusted grip and dropped weights as u suggested. Thank you!
Good video 👍🏽 very thorough and informative
youve saved me so much time and this was so helpful thank you!!
did this work?
This is excellent. Clearly and accurately described my symptoms. Thank you I'll be using this to rehab.
did this work?
Very enjoyable and informative clip, thanks a lot.
Thank you so much, plain and simple
Ok.. been searching for weeks to find proper info .. this is by FAR the best video I have come across.. thank you for understanding that people don’t want to rest .. train smart ,work around injuries, modify and listen to your body..
Is it better now?
@@warrenzobic8908 it is.. much better.. dropped the load with more time under tension.. gave pronated and supinated grips a rest and stuck with neutral grip for 2 months… moved only to 90 degrees of elbow flexion for about 2 months… slowly added them back in and it’s been great… I have also started paying attention to activities in my daily life that contribute to the problem.. like holding my phone in bed for hours in fully loaded elbow flexion… if it flares up I will adjust as I go.. hope this helps
@@lifewithcats1163 hi! Did it ever go completely away?
@@lifewithcats1163I'm literally doing that right now with my phone in bed lol shit
Very helpful. Overhead dumbbell extension and dips aggravate mine the most. It has been an issue for over thirty years. Thanks
So hard to find information on this, thank you!!
Beautiful man, thank you for this! It was so difficult to get an answer for this since I didn't't know the exact name of the injury. I kept getting tennis elbow videos until I saw yours.
this is exactly what i've been looking for
Great video, very informative, very useful.
This is exactly the help I’ve been looking for. Thank you for such an informative video. The animations and editing made it even easier to help visualise that mind body connection.
Thank you so much! I feel like I should be paying you lol :’)
Thank you for the video!
This is gold!
Excellent video; have been struggling with this in my left (non-dominant) arm for the past 6 months and have realized that it was most likely caused by an increase in my dip/standing tricep press loads with the hope of muscle growth.
Stopped pretty much everything that required heavy usage of the muscle group almost immediately with the pain being at about an 8 of 10 initially, but have been slowly regaining my strength and confidence working with load (at about a 2 of 10 re: pain) over the past 1.5 months largely due to the guidance provided here.
Just stretch and message you triceps and the pain goes away
Not forever though
This is gold.
Great video thank you!!
This is very, very good!
All the topics that need to be covered to understand it are described, why and how it may have happened, how and what to do to rehab. Perfect thanks
did this work?
thanks a lot for the video!
how can someone be that good.?
listening to him make me realize that i am now myself a trainer in the gym.
thanks for this great video. I always feel devastated when I can not train really and these are some good tipps to change up my training once I have less pain.
did this work?
Oh my goodness thank you for this!
I been injured since 2019 fish 🐟 processing in Alaska did it for me the thousands of fish I had to flip depending of witch side of the table saw I was the tips of my fingers were numb for months, my body adapted to all that so wrong I am still in pain, been taking 💉 on my shoulders for the arthritis, and my elbows feel different and uneven. This is the first video I see and thank very much it's has helped me so much in 2 minutes
Thank you Sir, very useful information.
I needed this video thank you
thank you doctor, I admire you
Great video…thank you.
Very specific and detailed video on a generalized nuisance topic... Just felt like someone heard my elbows pain
Your videos are awesome. Definitely
I did 10 000 push-ups in 15 Days 12 years ago and i still have this issue ever since. I naturally know the problematic angles at this point and try to work m'y triceps with the right angle and effort. Thanks for the extra tips
Saitama sensei 😂😂
I did 1000 in about 6 hours.. it was a lot harder than I thought it would be.
great video, so clean and made interesting. ive experienced it after addding chest to wall hspu 3x per week, took them away added tricep isolation and its gettin better.
Is anconeus pain common in thus case, ive hab some too?
I switched to doing heavy 5 sets of 5 reps for bench press and only increasing load between sessions, my bench has gone up 30lbs in 3 weeks and my left elbow pain while doing so has similarly increased.
This video seems to be the most direct for elbow pain rehab, thanks!
Have you improved ? I am having same problem with my left elbow.
@@Prashanthestics My joint pain ceased by taking 2 weeks off benching heavy and cutting my volume, I was doing like 12 sets of chest to failure every 3rd day, now I do like 5 or 6 and no big issues. I also incorporate light band tricep extensions and rotator cuff/external rotations in at home every odd day or so
thank you, this is such a niche problem to solve and it is so nice that the algorithm threw this in my face, doing everything right already then, cool :)
Great video
OMG how have you just diagnosed me perfectly
Awesome video. It addresses exactly the problem/pain I experienced with my right elbow after overloading with incline dumbells triceps extension. It is not more than two weeks since this happened, but I have started to notice improvements after I have carefully started training with light weights triceps pushdown with rope and dumbell overhead press. I will also try some of the other exercises i the vido eventually. I have more faith in careful training of the muscles/tendons in the area where the pain has occurred than massage , ice and silly exercises that relieve the pain for a short while. It has at least helped me in the past with other injuries I've had where the only help I got from the doctor was painkillers
did this work?
Yes, it has at least helped me because I am completely fine now
oh my god is this what i have been looking for for years
Thanks a lot!!
Thank you got the information. I injured my elbow tendon right at the joint while doing pike shoulder press. I was getting anxious and annoyed because it has been about 8 weeks and still not fully healed but thanks to this video now I know that I should expect a long recovery.
Hey the same about me also about 8 weeks of elbow pain... the pain always return back in the morning dont know what to dooo
I've had this problem for months. It's definitely improved since I changed my approach and reduce the load on my right tricep. The bar dips and pushups have to be the cause in my case.
Am similarly frustrated that maybe this will be a lifelong issue and I'll always have to be careful about it flaring up again. Never was a problem in my teens, 20s, and 30s.
Same issue. If i Take rest pain will go. Staring workout mean pain will come. No idea hope it will not be lifelong
I recently experienced this after doing too many skull crushers, really annoying and still feeling slight pain after 3 months, thanks for the video!
This video. Love it. The exact issue I have almost on the elbow joint feeling. It doesn't go away and had the issue past 2 weeks however when I do single handed pushdown using a cable the pain isn't there. If I use double handed rope pushdown it hurts. But then when I do tricep dips with my own bodyweight I experience no pain at all. Its like the angle of the exercise will determine the pain on the elbow joint. For me anyway. Great video and thanks
Yeah dips somehow felt good for me too but then I tried doing it on rings and now my tendons are on fire , can't do dips no more lmao
did this work?
After wading thru a zillion articles on tennis and golfer's elbow, I'm so glad I found your video that absolutely nails my symptoms, THANK YOU!! Never heard of Tricep Tendinopathy but that's exactly what I have. My elbow hurts only on heavy bench presses and tricep pulldowns. I fell from a ladder and hurt my right shoulder few months back and while cuddling my shoulder probably overloaded my tricep tendon. Glad to hear I don't need to stop everything, I will follow your rehab plan and report back in a few weeks. 🙏
So?
any news? got the same problem
My elbow tendon is almost healed. I stopped movements that aggravated the tendinitis. Replaced bench press with chest cable flys and tricep pull downs with dumbbell kickbacks. You’ve to experiment with alternative exercises that don’t hurt. I didn’t take NSAID and occasionally used heat to speed up healing. Hope that helps!
@@munatiki ty for answering, i’m glad to hear that. My pain appears only while doing dips so i tried bench press and works fine for me a this moment. How much time did i take u to heal completely?
@@munatiki
Any news ?
And how long is the rest period between reps?
Workout 3-4sets
Biceps curl slow tempo 10-15reps
Australian pull up 8-10reps
Wide push or knee push up 8-12reps
Dips 3-4reps slow tempo 3sec up/ down
Isolation exercises
Skull crusher/ triceps press down
3-5sets 6/12reps
Accessory exercises 3sets 6-8 reps slow tempo
Supine dumbell shoulders flexion
Knee supported external rotation
3sets 10-15reps.
Is that should look like that?
Nice explanation sir👍👍keep going on
Fenomenal video
Thank you so much for including a diagnosis section as well! Great content
god bless you sir.
super helpful man
Many thanks 🙏
thank you so much
Exactly what I have. Was going to hard on the bench and tricep. First it was my left elbow and it got better after about two month then the other one went.
Very helpful
Wow this is exactly my problem atm. Thanks!
I have been suffering from elbow pain in the area of the triceps tendon for 6 months. An MRI confirmed that the tendon is inflamed, and since then, I have been on a break from sports. Massage, ointments, tablets, cortisone, and shockwave therapy have not helped me. I only experience pain with very light exertion, but not at rest. Because of this, I think this video is exactly what I need to gradually get used to loading the tendon and strengthen it.
amazing
thank you
the best❤
I caused this with all those bar dips and pushups. Didn't realize it until it was too late. Then came the tip of the elbow pain (from about the tip to about an inch or so below it). I think the dips are definitely the biggest reason. What's interesting is that I adjusted to it in the same manner videos like this one are suggesting: Being more careful about the load being placed on the tricep when doing my exercises, doing my exercises slower, changing the angle.
How did you fix the dip
@@kwiwj17731 warming up the tricep more with much lighter pressure at the beginning of the workout. For example instead of doing regular pushups doing pushups with my knees still on the ground and slowly and carefully doing them with much less pressure on the tris. And for the dips start off by standing on the ground and then hopping and putting a little bit of pressure on my tris and then going back onto the ground again before the weight is fully bearing down on them. Then maybe the 2nd set make it a bit tougher. On the 3rd to 5th set almost do it regular pressure like before.
Granted I never fully healed it. I can still feel it there. But it's not as bad as before.
Also doing triceps exercises just to warm them up as well like reaching for the ceiling then back down.
@@damienholland8103 thanks
@@damienholland8103 get the V bar dip I think that helps
great point
Thanks for this video. I was thinking that my pain was due to tennis elbow, but this video pinpoints exactly where my pain is occurring and helps to confirm that it's not tennis elbow.
Te might come next
Great video and explanation. Any advice for audible snapping from tendon during some exercises?
Great video.
I have a bone spur on my right elbow but both get swollen with associated pain. I will definitely TRI, :) these movements;)
I am having the same pain, i will follow the exercise what you shown
Pitching in baseball started my elbow/triceps pain. Throwing in general brings it back and even gripping and lifting heavy can cause some pain. Doctor told me I would have to chose between surgery or quitting baseball. Neither an option I believe in. I’ve been searching for more technical breakdowns of my issue for months and was stuck in a hole about elbow injuries when I should’ve been looking at my tendons, not joints. Hoping these exercises can allow me to train and improve without pain. Thank you!
Appreciate the help. I threw a punch, similar to an uppercut, but horizontally to the torso, from a bladed stance, and when I pulled my punch back, that's when I think I hurt it. I've seen mild swelling at the actual elbow, with localized pain at the back of the arm bone, though very mild.
I thought I had just pulled a tendon or something, but couldn't find info about it until your video. Thanks.
Tysm!!
Thank you so much :)
This is one of the best channel i have ever seen
Such a great explanation thank you i will recover soon 🙏
2 physiotherapist < this channel 💯💪
Thank you 👏👏
Thank you for the update ❤
What helped me was an excercise with light weight and only focusing on the eccentric phase. I noticed almost instant improvements.
is your pain completely gone now?
Been recently diagnosed with shoulder impingement and I've been doing quite an intensive physical therapy and since then I've been experiencing a lot of pain in the right elbow in certain exercises where I put a lot of weight on the arms, like push-ups. I feel the pain you describe in the video but I also feel the tendon snapping sometimes when I extend my arm, mostly without pain but it just doesn't feel right. I've also had wrist dislocation last year on the right hand and it's still causes me problems to this day, not sure if the 2 are correlated. Left arm feels fine though, yeah I can feel a little snapping sometimes but never had any pain. Hopefully after doing some of these exercises I'll start feeling better.