Tricep Tendonitis

[nickthehand]

I was recently diagnosed with tricep tendonitis. The pain after resting for two weeks is only noticeable in the mornings when I get up. This diagnosis was from my GP when I was in for an unrelated issue. He recommended rest and getting to a PT but my insurance doesn't cover this. I've been using various resources to come up with a recovery plan and wanted some opinions from people with more experience with these types of issues.

For the past two weeks, my current therapy is ice in the morning, wrap with elastic bandage during the day, ice again at night and two aleve before sleep. I'm very concerned about going too fast back into activity and reinjuring myself or cutting the healing process short. I am planning on keeping up the RICE for a full month (so two more weeks) and then start on some light elastic band work (tricep extensions, etc) and slowly increase the resistance. Is this too soon?


This is the triceps tendon into my elbow (not shoulder.) Most of the stuff I can find deals with elbow tendonitis is golfers or tennis elbow and this isn't what I have, so I'm just making sure my recovery plan is sound. Is there anything else I should be doing? I see lots of stuff with massage for golfer/tennis elbow but I'm not sure how to massage my particular injury in a healthful way, so I have not been doing anything like that.

[Heidi]

Hi
What you are doing is good. I would just add in some tricep stretches at this stage. Some massage aswell woulb be helpful to ease tension in the tricep muscle itself and also to friction the tendon to stimulate the healing response.
I really would advise you to try to see a professional for this as it is difficult to do yourself and would be better done by someone who knows what they are doing. Ultrasound (from a professional) may also be useful as may acupuncture.
Rehab band exercises to strengthen the triceps are ideal. Just ensure they are pain free and don't aggravate the injury the next day.

[nickthehand]

Hi,

Thanks for your response, Heidi. I'll try and get to see a professional if possible. I did have a question about stretching. I suppose I should start stretching now as you recommended. How often should stretching be done, once per day, multiple times per day and what type of stretching? Static stretching, held for say 30 seconds ? or Dynamic stretching?

Thanks again for your help, I very much appreciate it.

[Heidi]

Hi
Definately in the first instance gentle static stretching, holding each stretch for 20-30 seconds. I advise my clients to stretch a minimum of 3 times a day.

[nickthehand]

Thank you, at what point do you advise your clients to begin light elastic band work? Is this something they usually begin immediately or after a week or two of rest and stretching?

[Heidi]

I don't advise them to start until they are painfree on a daily basis and then just to do a few a day and gradually build, ensuring this does not aggravate the condition.