As a rock climber of 20+ years I’ve recently developed bad elbow tendinitis in my weaker arm, being a landscaper it’s also affected my work. I’ve been training for 20yrs but this injury wiped out my climbing training and push compound exercises. This is one of the simplest and effective videos I’ve seen, much appreciated 👍
Thank you! I have made a part 2 to this series, once your results have plateaued from this video (about 4-6 weeks) I suggest checking out the other one, I linked it in the description!
Hey man how are you doing with the elbow recovery and wondering if you have gotten back to work or climbing because im in a similar situation thanks 👍🏽
Thank you so much man. I lost 70 lbs and ended up injuring my arm very recently and I was just almost at the threshold for the Air Force so I will take your lessons and rehab my tendon and even if it keeps me out for a few months that's far better than getting there and tearing my tendon
3:23 This "222 Rule" is very helpful. I've tried many rehab exercises. And I agree with you, especially in that you need to give the painful spot enough time to recover. Sometimes, a daily exercise routine is just too much for the painful spot( elbow, knee, shoulder). I found it myself that a 2-day rehab exercise is way better than the daily exercise! Thanks!
You're welcome! Glad that the 222 rule is working out for you. I think many of us forget that the focus is on recovery, not pushing the body over it's limits. Exercises are used to stimulate a healing response after all 😛
Excellent clear and concise video. I'm pretty sure that this has been the nagging issue I have been dealing with. Have you ever heard of this condition sending "electric shocks" through the arm and shoulder region when moving a certain way?
You might instead be dealing with another condition called cubital tunnel syndrome which is a peripheral nerve entrapment of the ulnar nerve. I've made a video about it here: ruclips.net/video/-vwRgNeNWFw/видео.htmlsi=Sk9WlaBb4JH2Jel0
Now I know exactly what i got i started experiencing this a week ago and I thought something was wrong with me like all of a sudden one arm started to feel real weak and every i go to do pushups i could do nomore than 17 or less hopefully this video help me get myself back on track
I hope this video helped you to understand what might be going on! I have a part 2 linked in this video for more advanced return to workout exercise progression, this video is good for 2-4 weeks.
Hello, I'm Chilean, sorry for my bad English. I wanted to ask you, how many sets are done per repetition? Are they just the 5-7 repetitions you mentioned and nothing more? By the way, very good video, and thank you very much, take care!
if you can do more than 5-7 slow repetitions for 3 sets then its more likely that you need more challenging exercises. I have a part 2 for more advanced exercises if that's the case, I pinned that video in the comments section or you can find the link in the video caption.
It's all about the right stimulus to recovery time ratio. I've been dealing with injuries for 20 years because I seem to be very prone to it even though I definitely know my shit. But it's hard to always have to hold back because you get injured so easily. Basically every training I have I'm working on rehabing injuries en try to get some actual work in there as well haha. As I type this I have 10 different injuries at all times. But that's actually pretty good compared to having like 20 injuries at all times. I'm slowly starting to get rid of them and new ones do keep popping up but I just try to work on it. I have a lot of weak spots in my body and the injuries show me that and I look at it as positively as I can which means that now that it's injured I know it's a weak spot and I can fix and prevent it in the future (hopefully) haha
Thank you! These aren't really for either of those conditions, but it can help if the triceps were indirectly contributing to your tennis/golfer's elbow. I do have videos of those conditions on my channel, they will be better to do if you have those conditions.
This pain started after i started doing triceps skull crusers then it got bad last week like befire it was only doing super heavy set but this week i had pain even in every excercise and couldn’t do light weight too
Sorry to hear... the amount of weight lifted may have been too much for your tendon (even though your muscles were OK with it). Once things have calmed down, it'd be a good idea to reconsider the overall volume that you're lifting with your triceps.
its an exercise used for symptom control. usually we use it as a way to decrease pain right before doing rehab exercises. It won't fix the tendinitis in itself though, tendinitis requires strengthening exercises.
Fantastic video. If the pain is manageable can I continue to do skull crushers? Also would it be okay to lift with a bicep/ tricep brace. Also am I able to do bicep and back exercises still with tricep issues? Thanks so much for the great video and all of your help
Thanks Nathan! As for your questions, if the skull crushers are non-aggravating its fine to continue doing (ie. it follows the 222 Rule outlined in the video). As for the brace, its optional to use but I tend to tell my patients to ditch it unless they're training for an event / competition. This is so that you have a truer indication of how well your arm is improving. As for the biceps and back exercises, they should generally be OK given that they don't aggravate the elbow during your workout or after your workout. Hope that helps and good luck on your speedy recovery!
for personalized advice it is recommended to consult your physiotherapist or sports chiropractor. Generally speaking rehab exercises can start after 4-7 days post injury. These exercises aren't for golfer's elbow though.
This was the first video that gave me some hope and seems actionable, I've been out of action for 2 months and have been avoiding ALL movements that aggravate my elbow, your advice about "letting it get used to the load" makes me want to give it a try. One question- will focusing on the eccentric/negative really help strengthen the tendon if the pain I feel is only during the 'positive' (sorry I don't know what to call it)?
Hey there, I'm glad that this video has given you come courage to take some positive steps towards your recovery. If it is a true triceps tendinitis then generally the answer to your question is yes, even though you may feel pain during the 'concentric' phase of the motion doing eccentric exercises will still help to strengthen the tendon and make it handle the load better. In fact, pain is often felt more during the concentric phase rather than the eccentric phase for tendinitis. This is fairly typical for this type of issue. Good luck!
please please respond! ❤ i recently went to the gym with my friend (first time going) and i did some damage, my right arm is about five times bigger than my left and it’s normal size.. i went to the doctor yesterday night and they sent me home with medication.. telling me to follow up with my regular doctor.. i need advice on anything please!! will my arm stay like this? please let me know! there’s no information regarding appearance after the injury :(
Hey, depending on the injury swelling is to be expected. It can take up to 2 weeks for the swelling to settle. If possible I would visit a physiotherapist directly as they're much more educated in being able to diagnose and treat these types of physical injuries. You may have just strained a muscle, but no way for me to tell without doing manual tests myself. Wishing you a speedy recovery!
Sometimes it is possible but generally the body needs time to adapt. In other cases it takes even longer even though you're taking all the right steps to recover. I've had some cases take up to 6 months even with smart programming and activity modification. In terms of realistic expectations, 1 month may be too little time. This depends on many factors though so its impossible to say for certain how long this injury will take to recover.
Hi im not sure if i have tendonitis? I have some pain in the middle of my upper arm in pushing movements like push ups or bench( mainly when i push up off the floor, or push the bar back up) Thanks
@@skullknight4134 Sorry not yet! I've been focused on the in person care for both of my clinics and haven't had the chance to create in depth online programs just yet. I do have it on my bucket list though.
Generally 3 to 5 sets, and it is done 3 times per week. You need a day of rest in between exercise days to allow the the tendons to recover which is when the healing process occurs.
The number of repetitions will depend on your baseline capacity to tolerate each exercise. The exercises should firstly be pain free to do. Secondly, if the exercise is about a 6/10 difficulty, the slow controlled exercises are usually done for 6-8 repetitions.
My tricep tendon pain has been reduced to just at full extension after 10 weeks or so. At full extension/lock-out, I feel it right at the insertion point towards the tip of the elbow. Should I go right to the edge of that ROM during these exercises? Also, it doesn't bother me when I do compound chest and shoulder movements. Is it a good idea to use these exercises to warm up prior to Bench Press or should I keep my elbow fresh for the compounds and do this after the big movements? I'm 16+ weeks out from initial injury and I am so frustrated and down because of this.
Great to hear that you're improving! 16 weeks sounds about right for where you are at, so keep consistent and don't give up! As for the full extension question, generally I do get my patients to go right to the edge of the ROM during exercises. As for doing your regular workouts, stay fresh for the big compounds but you can do a light warm up if needed (1 non-failure set of triceps exercises to get the tendon warm before big lifts). Otherwise generally you'd do the triceps exercises after the big compounds.
Hey man. Thank you for the video! Is it safe to workout my chest and triceps and as usual if I decrease the weight to the degree that I don't feel the pain of tendonitis?? Also making sure that every second day I'm not doing any push motion exercises and when I do, I also do the exercises you showed in this video. Also I have sharp pain on my tricep when I raise my arms to the side like forming a 'T'. Is this normal with tricep tendonitis?
Hey, generally speaking it is safe to continue working out at a decreased weight if it doesn't cause pain during or for more than 2 hours AFTER the workout. Doing a rest day from pushing exercises every other day is a good idea. Regarding getting sharp pain in the triceps when doing a "T" also known as 90 degrees of shoulder abduction is not a common symptom of triceps tendonitis.
Hi, thanks for the info. My son is having trouble throwing a ball… had an X-ray done and was told his tricep was inflamed and some pain in forearm . Would this possibly be the same ?
Hey there, depending on the location of the swelling it can be happening - but this wouldn't really cause forearm pain. If he has forearm pain related to throwing it's more likely related to a condition called Tennis Elbow which is an injury relating to the common wrist flexors. You would need to see a physiotherapy/ physical therapist or sports chiropractor to confirm this diagnosis.
Hey Dr.David,I am a calisthenics athelete and in the past 3 months my dips have increased from 4-14 reps,but recently I have started to notice inflammation at the tip of the elbow.I will get examined soon,so my question is if I have tricep tendonitis and I follow the exercises of this video, should I stop doing pull ups, bodyweight bicep curls,and rows,other variations of push ups and dips?
Hey Arkajit, generally you won't need to stop those exercises completely but instead it'd be wise to modify or adjust them. More specifically, the exercises that are currently uncomfortable for the elbow would need to be modified - this includes push ups, dips, ring dips - anything that uses the triceps muscle. You can modify the exercise by not going as deep into the range of motion (generally you want to stick to a comfortable range of motion during the recovery process), and increasing rest time between sets. Pullups, bicep curls, and rows are generally fine to do for triceps tendinitis. Hope that helps and good luck with your recovery!
@@RehabHero thank you very much for your reply,I know pulling movements aren't usually affected by tricep tendinitis but,I felt inflammation while my elbows are tucked while touching the bar with my chest or while I am doing dead hangs,so is there anything I can do?Also I was thinking whether I could add additional weights to my dips but now I think I need to put that aside till I recover since that might worsen it....
@@arkajitchatterjee8289 Yes, deep elbow bend positions may not be the most comfortable, so shortening the range of motions in pulling motions is ideal until the sensitivity goes away. Once its feeling good again, slow reintroduction of deep elbow angles can occur. Usually issues happen if you are progressing through exercises too quickly.
@@RehabHero thank you very much for your reply,will be following you..... lastly could you make a video on meniscus injury, although I am yet to undergo an MRI of knee for a previous injury,it is suspected to be meniscus injury,I watched your video of knee pain during climbing stairs....and it was helpful
Yup, that is another strategy that you can take, it can even be modified to do a close grip bench press so that it targets the triceps relatively more.
@@Mokachika You're welcome! It's also a good idea to modify the tempo to be pain free, you can experiment to see if lifting slower or faster helps with minimizing the pain.
Thank you. This was very helpful. Is it good to wear my compression stocking for my tricep tendonitis all day or just during resistance training? Thanks!
Generally compression sleeves are utilized only during activities that aggravate the elbow. If there are have no issues with regular activities a compression sleeve is unneeded during those times.
@@RehabHero Thank you. Sorry I'm just seeing this. I guess I actually have tennis elbow and I'm doing pt. It's been 9.5 months since I got the injury. I've been in PT 5 months and it's better, but I'm not back to weight lifting or using my arm like I used to be able to do.
@@heatherh3892 Is your PT going over strengthening exercises for the common wrist extensors? It'll be important if you're hoping to start re-loading the elbow back up down the line. I've got a video about it that you can check out on my channel :) Best bet is to ask your PT about options.
@medman6649 i thought that too, but out of curiosity i've tried to not grab the bar but cup it without the thumb! I feel more tricep and less problems at lockout. Also bandwork did wonders of course
I don’t have a comment I have a question I asked a question just a few minutes ago but it didn’t go through at least I can’t see it that he went through anyway my question is I told my ligaments to my bicep on my left arm I didn’t bother to get medical attention figuring that it would heal by itself what do I know I’m not a doctor so what can I do to fix this or should I just leave it alone I figure my ligaments are all dead already because it happened years ago but it gives me pain every so often and I can’t do curls anymore because when I proceed to do curls my muscle goes all the way up practically to my shoulder and that gives me much pain I wouldAppreciate it very much if you could give me your professional opinion on how I can take care of this I have a few ideas but I would rather hear it from you thank you very much I’ll be waiting for your answer I am a subscriber to your videos have a nice day
You would need to consult an orthopaedic surgeon to see if surgery is an option and if not then seeing a sports physiotherapist would be the next step. This issue sounds too severe to try to work on it yourself without a real evaluation by a health care practitioner.
Thanks for the video, do you think it is important to continue going the gym aswell whilst rehabbing? Ive been battling this issue for years and feel like I may have been focusing too much on doing ONLY rehab exercises... I stopped going the gym because I didnt want to make my tendon worse. But I think its just made me really deconditioned and weak in my upper body as a whole, meaning the rehab exercises end up being less effective
I always recommend maintaining activity levels so long as it doesn’t aggravate your symptoms. If it doesn’t hurt during or after an exercise, chances are it’s safe to do
@@P00-xq2ov Yes it can happen if your rehab exercises are too easy. Exercises for triceps tendinitis must be difficult in order to stimulate a growth effect in the tendon.
@@RehabHero Thanks but Im not so much referring to the rehab exercises... I mean my gym routine in general. If I avoid the gym then my rehab exercises seem to stop working
Hi thanks for the vid! I've also been having a popping in the back of my elbow on the eccentric of any tricep exercise, is this a symptom of tricep tendonitis and how would you suggest I manage this?
It may have to do with a tight triceps causing the soft tissues to click around your joints, generally stretching the triceps can help as well as improving your form. You would need to get checked though to confirm this suspicion
@@shoaibrehman8038ey, what were your results on your tricep checkup? You explained exactly what I have atmo. I noticed first on my bench press when my tricep joint started to pop/ hurt on the way down just before parallel. However, I didn’t listen to my body and really felt the sharp pain when I went on a shoulder press machine later in the session. Noticing as I went heavier the more it hurt and also felt the popping/ pain just before shoulder and elbow are parallel. That was 3-4 weeks ago and just recently I have been doing these rehab exercises. My form pretty good on all my exercises. Just think I over did it on that day or should have not went so hard on every chest day/upper day. Not sure if it’s a popping, maybe more of a jolting or snapping sensation. Kinda weird feeling. Also, pain gets sharper as I do my reps of said exercises
@@Muksex I'm still currently waiting on an x-ray to see if it might be an issue with my bones. I haven't been to the gym since Jan and have been just taking it easy to avoid making it worse. I did do some rehab exercises for abit bit didn't see much progress so lost motivation on that. Still have no idea what it is unfortunately. Could you Let me know if you figure out what you have
it'd be worth to modify your sleeping position temporarily to give your elbow an opportunity to recover. Increased pain at night is a sign of inflammation, if its intolerable it can be a sign that you're pushing things too hard and might need to deload temporarily by reducing exercise volume and/or intensity by 10-20%.
Cortisone injects have variable results, some people get immediate long term relief, others don't. In regards to pain reduction, when it comes to exercise and tendinitis it can take several weeks to notice a large improvement. Tendons can take 3-6 months to get better with a progressive exercise program. The exercises in this video will likely need to be progressed after doing them for a few weeks.
I have a serious question to ask you years ago I was working as a delivery driver delivering auto body parts and auto glass all types of auto glass but mostly front and back windshield well anyway my question is The front windshield or at the bottom of the floor I was picking up two at a time I normally don’t do that I know how to bend down correctly as I proceeded to lift the two windshield I felt a big tear on my left arm ended up tearing my ligaments to my muscle on my bicep well I let it go I didn’t take care of it so now my muscles basically all the way up to my shoulder and at times it hurts I figure it’s too late to get it operated on I really don’t know so I’m asking for your opinion what should I do in order to repair that now mind you this it happened years ago so the ligaments that I tore from my bicep you’re actually dead I guessPlease get back at me and give me your opinion thank you so much I am a subscriber to you have a good day I’ll be waiting for your answer
Hey Mario, thanks for waiting patiently for my reply. I would still see if surgery is still an option by consulting your orthopedic surgeon, if not then taking a conservative approach to strengthen whatever is left / still attached is the other option.
@@RehabHero when I did a skullcrusher exercise with dumbbells,now i have popping medial tricep near elbow then I can't even do push ups, it came out in my medial triceps, it hurts me a lot, how can I cure this with what exercises do you suggest? do I have to stretch or is there no other solution except surgery
@@Eneergy I suggest that you seek help from a physiotherapist first to answer your question. I won’t be able to say since I would need to test your elbow myself. First they need to see if the injury is actually related to the triceps or not. Then they would need to test how stable the elbow is. If needed you may need to get diagnostic imaging as well, but this really depends on the physical assessment.
Hi there, Been struggling with tricep tendinitis for around 4 months now... It seems like it always get's aggrevated by even lifting things under 20 pounds which my doctor said not to do. I've tried PT for about 1.5 months but then dropped it due to non-improvement. I've been doing band workouts at home. At this point the sharp pain has gone away, it just gets sore and achy the next day. Then that pain lingers on and I can feel the inflammation. I've been trying to not aggrevate it but even just basic routine things seem to disrupt the healing. Any suggestions on how to calm the tendon while continuing to strengthen it with band work?
Hey, generally speaking it can take 6-8 months of consistent exercise for the triceps tendon to recover. This is with gradual increases in exercise difficulty and tolerance. Some post workout recovery things can include icing the elbow for 15 minutes, or wearing a compressive sleeve around the elbow during the exercises. A modality that some sports physios have access to that can help is shockwave therapy (not to be confused with TENS). If you find a good physio near you that has this medical equipment, it might be worth it to try again, as it can show improvements in 4-6 weeks
@@RehabHero Thanks for the response! Yes my doctor actually just reffered me to a treatment called Ortho Laser...I think it is similar to shockwave therapy?? I think I am going to try it as I am desperate to get back to the gym.
@@RehabHero Another problem I have is establishing a pain tolerance...the sharp pain has gone away for the most part if I do feel it it's not lasting. But the problem is I don't notice the soreness as I am going through the exercises, then end up with a bunch of inflammation/throbbing/achiness. Any suggestions on how to establish this pain scale better? and when would it be right to through with a more extensive/muscle loading phase of exercises?
@@jacobbue629 generally if it flares up after working out and that soreness lasts for more than 2 hours or is worse the next morning it means that deloading or scaling back is needed.
Similar to any other tendinitis, a lot of what you can do comes from changing the way you are training temporarily. This includes focusing on 4-5 second tempo eccentrics and repeating the movement 2-3 times per week. Here's another video on common mistakes to avoid when handling tendinitis: ruclips.net/video/kdao_zN99Rs/видео.htmlsi=IiYgVHc4XFrdee2a
These injuries actually take 6-8 months on average to fully resolve, chances are you need to build up the elbow even more than you have been. I'll be releasing a part 2 to this video next week or so, so keep an eye out for it!
This seems confusing, I have to avoid aggravating tendon by decreasing time under tension and strengthen it by increasing time under tension at the same time.
It's a fine line that you'll be walking. You want to increase the TUT as much as possible while staying within the 222 rule limits (less than 2/10 pain, no soreness for >2 hours after exercise, no increase pain the next day). Usually working with a physiotherapist will help you to tweak things out as each movement may require different types of adjustments (changes in range, changes in intensity, etc).
Hi I have a question When I do push ups. I feel like something is moving when I go down in my right hand between the elbow and triceps Do I have a problem of triceps tendinitis or it is something else??
Triceps tendinitis generally does not feel like something is moving. Instead it may have to do with ulnar nerve mobility or a condition called ulnar nerve prolapse. This is often due to either suboptimal form during push ups, or 'tight' triceps muscles. I'll be releasing a video regarding this this month!
@@RehabHero hi I am also having the same problem but there I don't feel something's clicking but when i try to hold it 90 degree or when i do a dips and push it upwards i feel pain between my elbow and tricep. Is the video available?
Its strange my tricep tightens up wile exercising but no pain but the day after the medial head leading into the elbow tender to touch and spasms for like 2 days. Elbow pops if i go beyound 90 degress or close too 90. I dont get it because its not painful during exercise 🤣
It can be that the recovery process is being affected, it’s not too uncommon for a muscle to temporarily get ‘tighter’ during recovery days. I have an elbow clicking video that might be related to your experience
@@laytonstanner7936 might be a good idea to re-think your training routine to optimize recovery. A good program allows you to train hard without feeling broken the day after.
@RehabHero 100 percent I trained 2 years solid without deloading and I was running pull push legs split think adding deloads maybe running push legs pull would be more optimal I'm such an idiot 🤣
Check out Part 2 of this series: ruclips.net/video/chuyTfBER2E/видео.html
I'm surprised this video does not have a significantly higher number of views, great information, great presentation, all around great job!
Thank you Matthew!
Well this is the video i have been searching on the Internet . Thanks so much
You're welcome! I'm glad you were able to stumble upon this video :)
As a rock climber of 20+ years I’ve recently developed bad elbow tendinitis in my weaker arm, being a landscaper it’s also affected my work. I’ve been training for 20yrs but this injury wiped out my climbing training and push compound exercises. This is one of the simplest and effective videos I’ve seen, much appreciated 👍
Thank you! I have made a part 2 to this series, once your results have plateaued from this video (about 4-6 weeks) I suggest checking out the other one, I linked it in the description!
@@RehabHero Will do 👍
Hey man how are you doing with the elbow recovery and wondering if you have gotten back to work or climbing because im in a similar situation thanks 👍🏽
Thank you so much man. I lost 70 lbs and ended up injuring my arm very recently and I was just almost at the threshold for the Air Force so I will take your lessons and rehab my tendon and even if it keeps me out for a few months that's far better than getting there and tearing my tendon
You're welcome! We also just released a part 2, give it a watch to keep that tendon strong!
3:23 This "222 Rule" is very helpful. I've tried many rehab exercises. And I agree with you, especially in that you need to give the painful spot enough time to recover.
Sometimes, a daily exercise routine is just too much for the painful spot( elbow, knee, shoulder). I found it myself that a 2-day rehab exercise is way better than the daily exercise!
Thanks!
You're welcome! Glad that the 222 rule is working out for you. I think many of us forget that the focus is on recovery, not pushing the body over it's limits. Exercises are used to stimulate a healing response after all 😛
Nice clear video, well presented, and without all the silliness that you get on many other videos. Recommend!
Thank you! Glad you enjoyed this video
Am training callisthenics and somehow overworked my left triceps during a push day. Thanks for clear examples and explanations!
you're welcome, good luck with your recovery!
Excellent clear and concise video. I'm pretty sure that this has been the nagging issue I have been dealing with. Have you ever heard of this condition sending "electric shocks" through the arm and shoulder region when moving a certain way?
You might instead be dealing with another condition called cubital tunnel syndrome which is a peripheral nerve entrapment of the ulnar nerve. I've made a video about it here:
ruclips.net/video/-vwRgNeNWFw/видео.htmlsi=Sk9WlaBb4JH2Jel0
Im glad i found this . Hope its going to help me . Thank you sir. 👍💗
you're welcome and good luck! I hope everything is fully recovered by now!
Thank you for this insightful video. I've been hurting for 3 weeks, I'll be trying this routine out asap.
@@keithramsanmy1294 good luck! Seems like you caught on doing exercises early which is a good thing!
Now I know exactly what i got i started experiencing this a week ago and I thought something was wrong with me like all of a sudden one arm started to feel real weak and every i go to do pushups i could do nomore than 17 or less hopefully this video help me get myself back on track
I hope this video helped you to understand what might be going on! I have a part 2 linked in this video for more advanced return to workout exercise progression, this video is good for 2-4 weeks.
Hi, I really liked the explanation. Could I practice handstand if it doesn't hurt doing it? New subscriber!!
Hey there! So long as it doesn’t hurt during or increase soreness for more than 2 hours after or the next morning, then generally it’s safe to do :)
Hello, I'm Chilean, sorry for my bad English.
I wanted to ask you, how many sets are done per repetition? Are they just the 5-7 repetitions you mentioned and nothing more?
By the way, very good video, and thank you very much, take care!
if you can do more than 5-7 slow repetitions for 3 sets then its more likely that you need more challenging exercises. I have a part 2 for more advanced exercises if that's the case, I pinned that video in the comments section or you can find the link in the video caption.
Thanks for this info! Do you have a recommendation on total number of sets that is ideal for healing?
Generally to stimulate a positive change in the tendon 2 to 3 working sets is completed.
It's all about the right stimulus to recovery time ratio. I've been dealing with injuries for 20 years because I seem to be very prone to it even though I definitely know my shit.
But it's hard to always have to hold back because you get injured so easily. Basically every training I have I'm working on rehabing injuries en try to get some actual work in there as well haha.
As I type this I have 10 different injuries at all times. But that's actually pretty good compared to having like 20 injuries at all times. I'm slowly starting to get rid of them and new ones do keep popping up but I just try to work on it.
I have a lot of weak spots in my body and the injuries show me that and I look at it as positively as I can which means that now that it's injured I know it's a weak spot and I can fix and prevent it in the future (hopefully) haha
You hit the nail on the head with this one. Good luck with your injuries, seems like you're on the upswing! Keep going strong!
Great vid doc !
Would you say these exercises work for both golfer's elbow and tennis elbow ?
Thank you! These aren't really for either of those conditions, but it can help if the triceps were indirectly contributing to your tennis/golfer's elbow. I do have videos of those conditions on my channel, they will be better to do if you have those conditions.
@@RehabHero Thanks, I'll check them out asap 👍
This pain started after i started doing triceps skull crusers then it got bad last week like befire it was only doing super heavy set but this week i had pain even in every excercise and couldn’t do light weight too
Sorry to hear... the amount of weight lifted may have been too much for your tendon (even though your muscles were OK with it). Once things have calmed down, it'd be a good idea to reconsider the overall volume that you're lifting with your triceps.
How many sets? I'm ready for strengthening? Should I try 5x5 approach?
5x5 is a good way to do things if you can tolerate RPE of 8-9
Thank you
Great video without any blabbing
Does foam rolling/lacrosse ball do anything for tricep tendonitis or is it pretty useless? Also how many sets for the exercises?
its an exercise used for symptom control. usually we use it as a way to decrease pain right before doing rehab exercises. It won't fix the tendinitis in itself though, tendinitis requires strengthening exercises.
Fantastic video. If the pain is manageable can I continue to do skull crushers? Also would it be okay to lift with a bicep/ tricep brace. Also am I able to do bicep and back exercises still with tricep issues? Thanks so much for the great video and all of your help
Thanks Nathan! As for your questions, if the skull crushers are non-aggravating its fine to continue doing (ie. it follows the 222 Rule outlined in the video). As for the brace, its optional to use but I tend to tell my patients to ditch it unless they're training for an event / competition. This is so that you have a truer indication of how well your arm is improving. As for the biceps and back exercises, they should generally be OK given that they don't aggravate the elbow during your workout or after your workout. Hope that helps and good luck on your speedy recovery!
How soon should I begin this treetment? I have been resting from weightraining for 2 weeks now. I have golfers tendonitis. Thank you
for personalized advice it is recommended to consult your physiotherapist or sports chiropractor. Generally speaking rehab exercises can start after 4-7 days post injury. These exercises aren't for golfer's elbow though.
Thanks. Very good exercises for elbow tendinitis 👍
you're welcome, good luck on your recovery
This was the first video that gave me some hope and seems actionable, I've been out of action for 2 months and have been avoiding ALL movements that aggravate my elbow, your advice about "letting it get used to the load" makes me want to give it a try.
One question- will focusing on the eccentric/negative really help strengthen the tendon if the pain I feel is only during the 'positive' (sorry I don't know what to call it)?
Hey there, I'm glad that this video has given you come courage to take some positive steps towards your recovery. If it is a true triceps tendinitis then generally the answer to your question is yes, even though you may feel pain during the 'concentric' phase of the motion doing eccentric exercises will still help to strengthen the tendon and make it handle the load better. In fact, pain is often felt more during the concentric phase rather than the eccentric phase for tendinitis. This is fairly typical for this type of issue. Good luck!
finally a helpful vid thanks!
@@LandonBrown-fi9xj you’re welcome and good luck!
please please respond! ❤ i recently went to the gym with my friend (first time going) and i did some damage, my right arm is about five times bigger than my left and it’s normal size.. i went to the doctor yesterday night and they sent me home with medication.. telling me to follow up with my regular doctor.. i need advice on anything please!! will my arm stay like this? please let me know! there’s no information regarding appearance after the injury :(
Hey, depending on the injury swelling is to be expected. It can take up to 2 weeks for the swelling to settle. If possible I would visit a physiotherapist directly as they're much more educated in being able to diagnose and treat these types of physical injuries. You may have just strained a muscle, but no way for me to tell without doing manual tests myself. Wishing you a speedy recovery!
Does it really takes 3 to 2 months to recover from this? Can you recover from this in a month?
Sometimes it is possible but generally the body needs time to adapt. In other cases it takes even longer even though you're taking all the right steps to recover. I've had some cases take up to 6 months even with smart programming and activity modification. In terms of realistic expectations, 1 month may be too little time. This depends on many factors though so its impossible to say for certain how long this injury will take to recover.
Hi im not sure if i have tendonitis? I have some pain in the middle of my upper arm in pushing movements like push ups or bench( mainly when i push up off the floor, or push the bar back up) Thanks
You would need to see a physiotherapist for a diagnosis. It could be tendonitis but no way for me to tell you for sure without doing an examination.
I got this since 3years now 😢 my dream is in calisthenics, have you a rehab program I would pay no matter the price 😅
Sorry at this moment I do not have any online programs. If I ever create one I'll try to remember to let you know through this comment!
@@RehabHero aiie seriously 😐.... damn I wish it so bad 🥲....not even for knees ?
@@skullknight4134 Sorry not yet! I've been focused on the in person care for both of my clinics and haven't had the chance to create in depth online programs just yet. I do have it on my bucket list though.
Thank you! How many sets of each exercise should we do and how many times a day should we do this?
Generally 3 to 5 sets, and it is done 3 times per week. You need a day of rest in between exercise days to allow the the tendons to recover which is when the healing process occurs.
@@RehabHerothank you
hey thanks for the information maybe i missed it in the video but how many sets of each exercise i should do?
The number of repetitions will depend on your baseline capacity to tolerate each exercise. The exercises should firstly be pain free to do. Secondly, if the exercise is about a 6/10 difficulty, the slow controlled exercises are usually done for 6-8 repetitions.
My tricep tendon pain has been reduced to just at full extension after 10 weeks or so. At full extension/lock-out, I feel it right at the insertion point towards the tip of the elbow. Should I go right to the edge of that ROM during these exercises?
Also, it doesn't bother me when I do compound chest and shoulder movements. Is it a good idea to use these exercises to warm up prior to Bench Press or should I keep my elbow fresh for the compounds and do this after the big movements?
I'm 16+ weeks out from initial injury and I am so frustrated and down because of this.
Great to hear that you're improving! 16 weeks sounds about right for where you are at, so keep consistent and don't give up! As for the full extension question, generally I do get my patients to go right to the edge of the ROM during exercises. As for doing your regular workouts, stay fresh for the big compounds but you can do a light warm up if needed (1 non-failure set of triceps exercises to get the tendon warm before big lifts). Otherwise generally you'd do the triceps exercises after the big compounds.
Brilliant😊
Should i continue my gym or leave it?
if this is what you have, you should leave it. check bpc 157. might help
Hey man. Thank you for the video! Is it safe to workout my chest and triceps and as usual if I decrease the weight to the degree that I don't feel the pain of tendonitis?? Also making sure that every second day I'm not doing any push motion exercises and when I do, I also do the exercises you showed in this video.
Also I have sharp pain on my tricep when I raise my arms to the side like forming a 'T'. Is this normal with tricep tendonitis?
Hey, generally speaking it is safe to continue working out at a decreased weight if it doesn't cause pain during or for more than 2 hours AFTER the workout. Doing a rest day from pushing exercises every other day is a good idea.
Regarding getting sharp pain in the triceps when doing a "T" also known as 90 degrees of shoulder abduction is not a common symptom of triceps tendonitis.
@@RehabHero thank you for your reply! Regarding the 90 degree pain i think I'll probably see a doctor for that then. Thanks a ton!
Hi is normal for tendonitis to loose 50procent strenght in affected tricep
Strength loss is usually not a common symptom unless you were going through a long period of disuses due to pain avoidance behaviours.
Hi, thanks for the info. My son is having trouble throwing a ball… had an X-ray done and was told his tricep was inflamed and some pain in forearm . Would this possibly be the same ?
Hey there, depending on the location of the swelling it can be happening - but this wouldn't really cause forearm pain. If he has forearm pain related to throwing it's more likely related to a condition called Tennis Elbow which is an injury relating to the common wrist flexors. You would need to see a physiotherapy/ physical therapist or sports chiropractor to confirm this diagnosis.
Hey Dr.David,I am a calisthenics athelete and in the past 3 months my dips have increased from 4-14 reps,but recently I have started to notice inflammation at the tip of the elbow.I will get examined soon,so my question is if I have tricep tendonitis and I follow the exercises of this video, should I stop doing pull ups, bodyweight bicep curls,and rows,other variations of push ups and dips?
Hey Arkajit, generally you won't need to stop those exercises completely but instead it'd be wise to modify or adjust them. More specifically, the exercises that are currently uncomfortable for the elbow would need to be modified - this includes push ups, dips, ring dips - anything that uses the triceps muscle. You can modify the exercise by not going as deep into the range of motion (generally you want to stick to a comfortable range of motion during the recovery process), and increasing rest time between sets. Pullups, bicep curls, and rows are generally fine to do for triceps tendinitis. Hope that helps and good luck with your recovery!
@@RehabHero thank you very much for your reply,I know pulling movements aren't usually affected by tricep tendinitis but,I felt inflammation while my elbows are tucked while touching the bar with my chest or while I am doing dead hangs,so is there anything I can do?Also I was thinking whether I could add additional weights to my dips but now I think I need to put that aside till I recover since that might worsen it....
@@arkajitchatterjee8289 Yes, deep elbow bend positions may not be the most comfortable, so shortening the range of motions in pulling motions is ideal until the sensitivity goes away. Once its feeling good again, slow reintroduction of deep elbow angles can occur. Usually issues happen if you are progressing through exercises too quickly.
@@RehabHero thank you very much for your reply,will be following you..... lastly could you make a video on meniscus injury, although I am yet to undergo an MRI of knee for a previous injury,it is suspected to be meniscus injury,I watched your video of knee pain during climbing stairs....and it was helpful
@@arkajitchatterjee8289 I'll add it to my to do list and try to upload one this month :)
Nice video. Does it help also to do bench press while focusing on eccentric movement more if i dont feel pain greater then 2/10?
Yup, that is another strategy that you can take, it can even be modified to do a close grip bench press so that it targets the triceps relatively more.
@@RehabHero Appreciate the answer! I do close grip on lower weights and when adding more i widen my grip to manage the pain level at minimum. Thanks
@@Mokachika You're welcome! It's also a good idea to modify the tempo to be pain free, you can experiment to see if lifting slower or faster helps with minimizing the pain.
@@RehabHero I am doing faster tempo with lower weights and overall these eccentric movements are really doing work, feeling better after every session
@@Mokachika love this! Keep it up 👍🏻
Thank you. This was very helpful. Is it good to wear my compression stocking for my tricep tendonitis all day or just during resistance training? Thanks!
Generally compression sleeves are utilized only during activities that aggravate the elbow. If there are have no issues with regular activities a compression sleeve is unneeded during those times.
@@RehabHero Thank you. Sorry I'm just seeing this. I guess I actually have tennis elbow and I'm doing pt. It's been 9.5 months since I got the injury. I've been in PT 5 months and it's better, but I'm not back to weight lifting or using my arm like I used to be able to do.
@@heatherh3892 Is your PT going over strengthening exercises for the common wrist extensors? It'll be important if you're hoping to start re-loading the elbow back up down the line. I've got a video about it that you can check out on my channel :) Best bet is to ask your PT about options.
Straight bar cable pull downs messed me up. As long as I avoid those, I'm usually good.
@@medman6649 it’s a tough exercise to master due to the long lever giving the cable machine a very strong mechanical advantage
@medman6649 i thought that too, but out of curiosity i've tried to not grab the bar but cup it without the thumb! I feel more tricep and less problems at lockout. Also bandwork did wonders of course
I don’t have a comment I have a question I asked a question just a few minutes ago but it didn’t go through at least I can’t see it that he went through anyway my question is I told my ligaments to my bicep on my left arm I didn’t bother to get medical attention figuring that it would heal by itself what do I know I’m not a doctor so what can I do to fix this or should I just leave it alone I figure my ligaments are all dead already because it happened years ago but it gives me pain every so often and I can’t do curls anymore because when I proceed to do curls my muscle goes all the way up practically to my shoulder and that gives me much pain I wouldAppreciate it very much if you could give me your professional opinion on how I can take care of this I have a few ideas but I would rather hear it from you thank you very much I’ll be waiting for your answer I am a subscriber to your videos have a nice day
You would need to consult an orthopaedic surgeon to see if surgery is an option and if not then seeing a sports physiotherapist would be the next step. This issue sounds too severe to try to work on it yourself without a real evaluation by a health care practitioner.
Thanks for the video, do you think it is important to continue going the gym aswell whilst rehabbing? Ive been battling this issue for years and feel like I may have been focusing too much on doing ONLY rehab exercises... I stopped going the gym because I didnt want to make my tendon worse. But I think its just made me really deconditioned and weak in my upper body as a whole, meaning the rehab exercises end up being less effective
I always recommend maintaining activity levels so long as it doesn’t aggravate your symptoms. If it doesn’t hurt during or after an exercise, chances are it’s safe to do
@@RehabHero Thank you! Do you think it would make sense that my problem may get worse if I didn't stay active? Even if I'm doing rehab exercises?
@@P00-xq2ov Yes it can happen if your rehab exercises are too easy. Exercises for triceps tendinitis must be difficult in order to stimulate a growth effect in the tendon.
@@P00-xq2ov I'll be releasing a part 2 next week so keep an eye out!
@@RehabHero Thanks but Im not so much referring to the rehab exercises... I mean my gym routine in general. If I avoid the gym then my rehab exercises seem to stop working
Hi thanks for the vid! I've also been having a popping in the back of my elbow on the eccentric of any tricep exercise, is this a symptom of tricep tendonitis and how would you suggest I manage this?
That’s not usually a symptom of triceps tendinitis, you would need to get assessed to see what is going on.
It may have to do with a tight triceps causing the soft tissues to click around your joints, generally stretching the triceps can help as well as improving your form. You would need to get checked though to confirm this suspicion
@@RehabHero Thank you for your response. I'll get it checked out
@@shoaibrehman8038ey, what were your results on your tricep checkup? You explained exactly what I have atmo. I noticed first on my bench press when my tricep joint started to pop/ hurt on the way down just before parallel.
However, I didn’t listen to my body and really felt the sharp pain when I went on a shoulder press machine later in the session. Noticing as I went heavier the more it hurt and also felt the popping/ pain just before shoulder and elbow are parallel. That was 3-4 weeks ago and just recently I have been doing these rehab exercises. My form pretty good on all my exercises. Just think I over did it on that day or should have not went so hard on every chest day/upper day.
Not sure if it’s a popping, maybe more of a jolting or snapping sensation. Kinda weird feeling. Also, pain gets sharper as I do my reps of said exercises
@@Muksex I'm still currently waiting on an x-ray to see if it might be an issue with my bones. I haven't been to the gym since Jan and have been just taking it easy to avoid making it worse. I did do some rehab exercises for abit bit didn't see much progress so lost motivation on that. Still have no idea what it is unfortunately. Could you Let me know if you figure out what you have
What if it only hurts when i try to sleep?
I have 0 Problems when working out
it'd be worth to modify your sleeping position temporarily to give your elbow an opportunity to recover. Increased pain at night is a sign of inflammation, if its intolerable it can be a sign that you're pushing things too hard and might need to deload temporarily by reducing exercise volume and/or intensity by 10-20%.
Subscribed.
thank you!
how do you know what resistance band to use
It all comes down to how it feels, you’d pick a resistance that triggers less than 2/10 pain (preferably no pain), but is still a 6/10 difficulty.
If improvement in pain reduction isn't happening, could a cortisone shot be noticeably helpful in a short or long term sense?
Cortisone injects have variable results, some people get immediate long term relief, others don't. In regards to pain reduction, when it comes to exercise and tendinitis it can take several weeks to notice a large improvement. Tendons can take 3-6 months to get better with a progressive exercise program. The exercises in this video will likely need to be progressed after doing them for a few weeks.
I have a serious question to ask you years ago I was working as a delivery driver delivering auto body parts and auto glass all types of auto glass but mostly front and back windshield well anyway my question is The front windshield or at the bottom of the floor I was picking up two at a time I normally don’t do that I know how to bend down correctly as I proceeded to lift the two windshield I felt a big tear on my left arm ended up tearing my ligaments to my muscle on my bicep well I let it go I didn’t take care of it so now my muscles basically all the way up to my shoulder and at times it hurts I figure it’s too late to get it operated on I really don’t know so I’m asking for your opinion what should I do in order to repair that now mind you this it happened years ago so the ligaments that I tore from my bicep you’re actually dead I guessPlease get back at me and give me your opinion thank you so much I am a subscriber to you have a good day I’ll be waiting for your answer
Hey Mario, thanks for waiting patiently for my reply. I would still see if surgery is still an option by consulting your orthopedic surgeon, if not then taking a conservative approach to strengthen whatever is left / still attached is the other option.
Brother help me i have popping in my tricep tell me a exercise for this pleaseee
Check out my clicking elbows video on my channel, I think that’s what you’re looking for
@@RehabHero when I did a skullcrusher exercise with dumbbells,now i have popping medial tricep near elbow then I can't even do push ups, it came out in my medial triceps, it hurts me a lot, how can I cure this with what exercises do you suggest? do I have to stretch or is there no other solution except surgery
@@Eneergy I suggest that you seek help from a physiotherapist first to answer your question. I won’t be able to say since I would need to test your elbow myself. First they need to see if the injury is actually related to the triceps or not. Then they would need to test how stable the elbow is. If needed you may need to get diagnostic imaging as well, but this really depends on the physical assessment.
Hi there,
Been struggling with tricep tendinitis for around 4 months now... It seems like it always get's aggrevated by even lifting things under 20 pounds which my doctor said not to do. I've tried PT for about 1.5 months but then dropped it due to non-improvement. I've been doing band workouts at home. At this point the sharp pain has gone away, it just gets sore and achy the next day. Then that pain lingers on and I can feel the inflammation. I've been trying to not aggrevate it but even just basic routine things seem to disrupt the healing. Any suggestions on how to calm the tendon while continuing to strengthen it with band work?
Hey, generally speaking it can take 6-8 months of consistent exercise for the triceps tendon to recover. This is with gradual increases in exercise difficulty and tolerance. Some post workout recovery things can include icing the elbow for 15 minutes, or wearing a compressive sleeve around the elbow during the exercises. A modality that some sports physios have access to that can help is shockwave therapy (not to be confused with TENS). If you find a good physio near you that has this medical equipment, it might be worth it to try again, as it can show improvements in 4-6 weeks
@@RehabHero Thanks for the response! Yes my doctor actually just reffered me to a treatment called Ortho Laser...I think it is similar to shockwave therapy?? I think I am going to try it as I am desperate to get back to the gym.
@@RehabHero Another problem I have is establishing a pain tolerance...the sharp pain has gone away for the most part if I do feel it it's not lasting. But the problem is I don't notice the soreness as I am going through the exercises, then end up with a bunch of inflammation/throbbing/achiness. Any suggestions on how to establish this pain scale better? and when would it be right to through with a more extensive/muscle loading phase of exercises?
@@jacobbue629 ortho laser is different but can still be helpful
@@jacobbue629 generally if it flares up after working out and that soreness lasts for more than 2 hours or is worse the next morning it means that deloading or scaling back is needed.
I have chest tendonitis in one pec. I've had it for over a year. I'm Not sure what to do.
Similar to any other tendinitis, a lot of what you can do comes from changing the way you are training temporarily. This includes focusing on 4-5 second tempo eccentrics and repeating the movement 2-3 times per week. Here's another video on common mistakes to avoid when handling tendinitis: ruclips.net/video/kdao_zN99Rs/видео.htmlsi=IiYgVHc4XFrdee2a
Months to recover? 😭😭
no shorts cuts, its just the way it is for tendinitis. Luckily in the first 4-6 weeks you can get 60-80% reduction in pain
It should be only a few weeks to feel better but full recovery takes at least 3 months
😢 my next two month waste I recently start work out at home and yesterday feel pain on left arm elbow 😔 all my motivation are now down 😔
These injuries actually take 6-8 months on average to fully resolve, chances are you need to build up the elbow even more than you have been. I'll be releasing a part 2 to this video next week or so, so keep an eye out for it!
@@RehabHero ok
Thank you! You helped me a lot dude
like and sub for you bud
thank you! Glad that my content has helped!
This seems confusing, I have to avoid aggravating tendon by decreasing time under tension and strengthen it by increasing time under tension at the same time.
It's a fine line that you'll be walking. You want to increase the TUT as much as possible while staying within the 222 rule limits (less than 2/10 pain, no soreness for >2 hours after exercise, no increase pain the next day). Usually working with a physiotherapist will help you to tweak things out as each movement may require different types of adjustments (changes in range, changes in intensity, etc).
Lighten the load, more time under tension can help
These hurt and my tricep/elbow hurt during bending
Hi I have a question
When I do push ups. I feel like something is moving when I go down in my right hand between the elbow and triceps
Do I have a problem of triceps tendinitis or it is something else??
Triceps tendinitis generally does not feel like something is moving. Instead it may have to do with ulnar nerve mobility or a condition called ulnar nerve prolapse. This is often due to either suboptimal form during push ups, or 'tight' triceps muscles. I'll be releasing a video regarding this this month!
@@RehabHero hi I am also having the same problem but there I don't feel something's clicking but when i try to hold it 90 degree or when i do a dips and push it upwards i feel pain between my elbow and tricep.
Is the video available?
@@bermarvillarazo8507here's the link for the elbow clicking video: ruclips.net/video/-vwRgNeNWFw/видео.html
These hurt and my tricep/elbow pops during bending
you may need easier exercises, I recommend consulting your physiotherapist to determine your starting point
Make sure to increase protein in diet
And have b6/b12 pills
And do this exercise
My pain and irritation has been very less after all these.
Its strange my tricep tightens up wile exercising but no pain but the day after the medial head leading into the elbow tender to touch and spasms for like 2 days. Elbow pops if i go beyound 90 degress or close too 90. I dont get it because its not painful during exercise 🤣
It can be that the recovery process is being affected, it’s not too uncommon for a muscle to temporarily get ‘tighter’ during recovery days. I have an elbow clicking video that might be related to your experience
@RehabHero yeah went too pyhsio got tricep tendonitis both ends of my tricep Jesus christ 🤣
@@laytonstanner7936 might be a good idea to re-think your training routine to optimize recovery. A good program allows you to train hard without feeling broken the day after.
@RehabHero 100 percent I trained 2 years solid without deloading and I was running pull push legs split think adding deloads maybe running push legs pull would be more optimal I'm such an idiot 🤣
@@laytonstanner7936 as they say, hind site vision is 20/20 🥲
👍🏻
Mine clicked during full bodyweight dips and couldn't do any pushing movement for 5 days. Then it healed and I got the pain again after 2 weeks. 😂
Sing us a song, Dave!
Bla....Blah.. .Bla.. Bla.. Bla.....irritating
my elbow hurts when i do any of these lol
you might need easier exercises then, I recommend seeing your sports physiotherapist