Tricep Strain

A tricep strain is a tear to the triceps brachii muscle at the back of the upper arm which contracts to straighten the elbow.

Symptoms of a tricep strain

Symptoms include pain in the muscle at the back of the upper arm, or the attachment points at the elbow or shoulder. There may be mild swelling or bruising over the muscle. Pain is usually sudden in onset and a small popping or ripping sensation may be felt. Extending or straightening the elbow against resistance is may be painful. Tenderness pressing into the muscle is a symptom and stretching the triceps may also be painful.

Causes

Bench pressInjuries to the Triceps muscle usually occur following a sudden force or stretch on the muscle. There is instant pain and sometimes a popping sound or feeling in the muscle. This is not a common injury, although may occasionally occur in weight lifters or sports where rapid, forceful elbow extension is required. It can also be caused by over use and repetitive strain which weakens the muscle to the point a tear occurs in the fibers.

Treatment

Triceps stretchingImmediate first aid for a triceps strain should be rest and apply ice or cold therapy. I can be applied for 10 to 15 minutes every hour during the acute stage which will most likely be 24 to 48 hours initially. A compression bandage or arm support should be applied to help reduce swelling.

Try to keep the elbow moving gently to avoid stiffening up and once pain free stretching the triceps muscles should be done. Isometric strengthening exercises can begin with gentle resisted elbow extension. Isometric or static exercises are done without any movement of the elbow.

Isometric tricepsThis can be progressed to exercises with resistance bands and free weights when ready. When pain allows strengthening exercises with resistance bands can be progressed. Start very light and build up slowly. If there is no pain during, after or the next day then increase number of reps or resistance until bench press type exercises and press ups can be performed.

Play isometric triceps exercise video.