How to relieve Sore Triceps?

When you feel pain in the backside of your upper arm after a daily workout it is indicated as soreness in the triceps muscle.
This soreness is occur mostly due to the overuse of the muscle.

Sometimes this soreness is lead to some serious causes like as occur to micro-tears/larger tears in the muscle, muscle strain & tendon rupture.
This muscle soreness is produced in pain with swellings, spasms & tenderness in the pain area.
This muscle soreness is released by to RICE principle, pain mediation & physiotherapy treatment.

Anatomy of the triceps muscle?

• This muscle is known as the triceps because this muscle is made up of three parts.
• The triceps muscle is a large & thick muscle on the dorsal part of the upper arm.
• This triceps muscle appears in the shape of a horseshoe on the posterior aspect of the arm.
• The main function of the triceps muscle is the extension of the elbow joint.
• Triceps brachii muscle origin depends on the three muscle heads’ origin.
• The three heads of the triceps muscle are the Long head, Lateral head, and medial head.
• This muscle represents the only constituent group of the posterior muscle of the arm & spans almost the entire length of the humerus bone.
• This triceps muscle is inserted with a common tendon of the ulna.

What are the Causes of triceps muscle soreness?

• The first cause of triceps muscle soreness is Overuse & overexertion of the elbow joint during daily workouts & some activities like shoveling & a night of the ax-throwing
• Muscle soreness occurs due to micro-tears in the muscle fibers.

• Triceps strain:
• This soreness is occur sometimes due to triceps strain.
• A muscle strain occurs due to muscle tears in the triceps muscle which produces sudden & sharp pain.
• Muscle strain pain is depending on how many muscle fibers are torn.

• Tendinitis:
• when after a workout occurs to inflammation in the tendon which is called tendinitis, it is lead to muscle soreness.
• It occurs after the repetitive movement at the elbow joint during a workout.
• This tendinitis pain becomes worse with the movements.

• Tendon rupture:
• In the rare case after a workout occurs to soreness due to tendon rupture.
• Tendon rupture means occur to large tear of the tendon.
• This tendon rupture is partial & full.

What are the Symptoms of triceps muscle soreness?

• You feel the Dull achy pain over the triceps muscle.
• This muscle movement like straightening the arm & relaxing the muscle means bending the arm in both conditions you feel to pain worsens after the soreness.
• This soreness is produced by a tearing & ripping sensation in the triceps muscle.
• Sometimes you feel a gap when you press just above the back of the elbow joint where the tendon is meet the bone.
• You are observed to have Bruising near the back of the elbow joint.
• You also feel the tenderness & trigger point in the soreness area.

When to patient need to contact the doctor?

• When the triceps muscle soreness is not relieved in the 1 to 2 days after home treatment with the daily activities.
• If you feel Pain worse with the time
• Sometimes you feel the gradual-onset tingling or numbness & weakness in the arm.
• If you feel to Spreading rash on the skin for warm to the touch, mostly filling of the fevers.

What is the Treatment for triceps muscle soreness?

When the soreness occurs in the muscle doctor is advised to RICE principle as home treatment or primary treatment.

RICE principle:

• R – rest = When you feel soreness you must do the rest sometimes during the daily workout for release to muscle pain.
• I- ice = you are Applied to ice on the area of the pain for the 20 minutes, release to swellings & muscle pain but always applied to the ice with the help of a towel between the skin & ice prevent ice burn, you can also be used to ice pack & frozen peas for ice therapy.
• C- compression = You can also apply compression bandage release to muscle pain, and swelling.
• E- elevation = You must be elevated to the injured arm with the help of a pillow under the arm for release to muscle pain & swellings.

Pain medication :

• You can also take to non-steroidal anti-inflammatory drugs = NSAIDs like Naproxen & Celecoxib which help to release the muscle pain.
• When you have felt severe pain after a workout, your doctor prescribes something stronger drug.
• You can also apply pain relieving gel & spray like Volini gel & spray on the area of muscle pain release to muscle pain & swelling.

Corticosteroid injections:

• After 2 -3 days of RICE principle & pain medication if your soreness is not relieved then Doctor is advised to Corticosteroid injections after the proper diagnosis which helps you reduce pain & swelling.
• The doctor is given to medicine injection into the area around the triceps tendon.
• But this injection is not recommended for tendinitis because the tendinitis needs treatment for a too long time means more than three months so it is required repeated steroid injections which is lead to weakening the tendon & increases the risk for further injury.
• So for tendinitis doctor is suggest Platelet-rich plasma = PRP injection.

What is Physiotherapy treatment for triceps muscle soreness?

When the soreness is not relived after the home treatment & pain medication then the doctor has advised physiotherapy treatment for release of muscle pain.

Physiotherapy treatment is help you relieve pain, swelling, spam & tightness of the muscle pain which is given as the result of release to muscle soreness.

The physiotherapy treatment includes massage, electrotherapy treatment & exercise therapy.

Massage:

• When the trigger or tender points is present in the muscle soreness area therapist is advised to massage therapy release to the muscle pain.
• Massage is applied after 2 – 3 days of following the RICE principle when you feel to release of the pain.
• Massage is applied with the help of the oil & applied for 5 -10 minutes.
• Massage is applied 3 times per day at home.

Electrotherapy treatment:

After the RICE principle, pain medication & massage if the muscle soreness is not relived then used Electrotherapy treatment for release to muscle pain.

To relive the swellings, spasms & pain therapist is advised to you electrotherapy treatment.
In electrotherapy, the treatment therapist is used to many machines.

• When the trigger & tender points are present therapists apply US = ultrasound therapy for the release of muscle pain.
• This treatment is applied with the help of gel & applies for 5 to 10 minutes on the area of pain.
• This therapy helps you release pain & swelling.

• Reduce to pain therapist is applied to SWD = short wave diathermy, IFT = Interferential Therapy, TENS = Transcutaneous Electrical Nerve Stimulation on the area of pain.
• SWD = Short wave diathermy is hot therapy for release to spams on the area of pain.
• IFT = Interferential Therapy & TENS = Transcutaneous Electrical Nerve Stimulation is applied with the help of gel & electrodes on the area of pain.
• This therapy is applied for 10 minutes to the area of pain.

Exercise therapy :

After following the RICE principle for the 2- 3 days at home & primary treatment & the help of pain medication, you feel released from the pain.

When you feel too comfortable & release from your muscle soreness then the physiotherapist is advised to you exercise therapy reduce to muscle weakness & tightness & help you return to a daily workout.

The exercise therapy for muscle pain includes Stretching & strengthening Exercises.

Stretching exercise helps to relieve muscle tightness as well as strengthening Exercise is help you relieve muscle weakness.

Stretching exercise:

After the follow of electrotherapy for 2-3 days for release to muscle pain by physiotherapist then the therapist is advised to stretch for release to muscle tightness.
This stretching is applied when your pain is released & when you feel comfortable.

This all Stretching exercise helps you release muscle pain & tightness.

1. French stretch
2. Static triceps stretch
3. Overhead triceps stretch
4. Horizontal stretch
5. Standing bench triceps stretching
6. Leaning stretch
7. Standing bench triceps stretching
8. Cross-body stretch

French stretch:

• The starting position of this stretching is the standing position.
• You are in standing up, then clasp the fingers together and raise the hands above the head.
• Must be Keep the hands clasped and the elbows joint close to the ears.
• Then lower the hands behind the head & trying to touch the upper back.
• Hold this stretching position for 30 seconds.
• Repeat this stretching for to 3 times in 1 session & 3 sessions per day.

Static triceps stretch:

• The starting position for this stretching is the standing & sitting position.
• Then Bend the injured arm so that the elbow joint is at 90 degrees.
• In this position use to hand which is become a fist with the palm facing inward.
• Use the fist of the bent arm to push down on the open palm with the other hand.
• Tighten the triceps muscles in the back of the injured arm.
• Hold this stretching position for 30 seconds.
• Repeat this stretching for to 3 times in 1 session & 3 sessions per day.

Overhead triceps stretch:

• The starting position of this stretching is the standing & sitting position.
• Lift the shoulder joint toward the ears or draw them down & back.
• Extend the right arm to the ceiling, then bend at the elbow joint to bring the right palm toward the center of the back but rest the middle finger along the spine.
• Use the left hand to gently push the elbow joint in toward the center & down.
• Hold this stretching position for 30 seconds in 3 repetitions on each side.
• Do the 3 repetitions in 1 session & do the 3 sessions per day.

Horizontal stretch:

• The starting position of this stretch is the standing & sitting position.
• Bring the right arm across the body.
• Then slightly bend the elbow joint.
• Use the left hand to guide the movement as the press the arm into the chest & over to the left side.
• Hold this stretching position for 30 seconds & do the 3 repetitions on each side.
• Do the 3 repetitions in 1 session & do the 3 sessions per day.

Leaning stretch:

• First Put the elbows joint on the chair, above the head.
• Bending the elbow joint so that supports the strain of the lower back.
• So that Look at the ground, head, neck & back in a line.
• Assure the elbow joint only the body part which is touching the chair.
• Then Guide the forearms towards the neck & place palms on the back of the neck.
• After that Press, the upper body toward the ground while exhaling.
• Hold this stretching position for 30 seconds, then reverse the motion& back to a kneeling position.
• Do the 3 repetitions in 1 session & do the 3 sessions per day.

Standing bench triceps stretching:

• You are Standing straight with the feet apart the left leg should be straight and put behind the bent right leg.
• Place the right elbow joint on the bench.
• You are first to Breathe and inhale as to incline towards the bench.
• When inclining apply some pressure to the right elbow joint & bent right leg.
• Hold this stretching position for 30 seconds.
• Exhale as drive away from the bench.
• Correct the posture & return the right arm to its side.
• Repeat this exercise on the other arm.
• When the switch the arm, then switch the legs too.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Cross-body stretch:

• This starting position of the stretching is the sitting & standing position.
• Then Raise the right arm to about shoulder height & reach across to the left side of the body.
• Bend the left arm at the elbow joint.
• Use the left arm to gently pull the right arm toward the body, which deepens the stretch.
• Hold this stretching position for about 30 seconds, then repeat this stretch on the other side.
• Do the 3 repetitions in 1 session & do the 3 sessions per day.

Strengthening Exercises:

After the follow of electrotherapy & massage for 2 -3 days for release to muscle pain by physiotherapist then the therapist is advised to you strengthening exercise for release to muscle weakness.
This strengthening exercise is always advised when you feel to release pain & when you feel comfortable.

This all-strengthening exercise helps you with muscle weakness & pain.

1. Elbow bend & straighten
2. Towel resistance
3. Dynamic triceps warmup
4. Triceps pull-down
5. Wrist pull

Elbow bend & straighten:

• The starting position for this exercise is a sitting & standing position.
• Close the hands into the loose fists at the sides.
• Raise both hands to shoulder level.
• After that, Slowly lower your hands & straighten the elbow joint till the hands are again at the sides.
• Repeat this exercise up to 10 times in 1 session & 3 sessions per day.

Towel resistance:

• The starting position for this exercise is the standing position.
• Hold the one end of the towel in your hand.
• You are standing with the injured arm over your head while the other arm is behind to back.
• Lift the injured arm toward the ceiling while using your other hand to pull down gently on the towel.
• Hold this stretching position for 30 seconds.
• Repeat this stretching for to 3 times in 1 session & 3 sessions per day.

Dynamic triceps warm-up:

• The starting position of this exercise is the standing & sitting position.
• Extend the arms straight out to the sides so that parallel to the floor with the palms facing down.
• Rotate the arms in backward circles then rotate the arms in forwarding circles.
• Then turn the palms to face forward & feel the pulse of the arms back or forth.
• Repeat the same movement with the palms facing backward, up & down.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Triceps pull-down:

• You are in a Standing position straight & put the feet should be shoulder-width apart.
• You are Grabbing one end of the resistance band with the help of the left hand.
• Then Place the left hand just below the shoulder level & firmly hold the resistance band.
• Grasp the opposing end of the resistance band with the help of the right hand.
• Place this hand at the level of the hip joint.
• Do the inhale & stick the left hand against the chest throughout the motion.
• During this inhale draw the band down towards the ground with the right hand, till the right arm is completely straight.
• After that Pull the band as much as possible without snapping back & hold the position for 30 seconds.
• Exhale & slowly return the right arm to hip joint level, then relieve the tension which is created by the resistance band.
• Repeat this exercise & switch the arm.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Wrist pull:

• Extend the right arm in front of the body.
• Grab the right fingers with the left hand.
• Gently pull the right arm down a bit till feel a stretch.
• Hold for the stretching position for 30 seconds, then repeat this exercise on the other side.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

After performing this strengthing exercise then perform some strengthing exercise with the weight & some weight machine in the clinic for return to daily workout & strengthen the muscle.

1. Cable Rope Extension
2. Bench Dips With Rotation
3. Push-ups
4. Skull Crushers
5. Cable Press-downs
6. count Plank-ups

Cable Rope Extension:

• You are Start this exercise by adjusting the cable’s height & weight.
• With a split-foot stance then slightly hinge forward from the hip joint so that you maintain a neutral spine.
• Bring the rope overhead & must keep your elbows bent.
• Then Extend the elbow joint & splitting the rope at full arm extension.
• Return to center & repeat this motion.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Bench Dips With Rotation:

• You are sitting on a bench & place your palms next to your hip joint with the fingers pointing down.
• This pose is easier with the bent knee joint versus straight legs.
• Then Lift your hip joint off the bench & dip the body low enough to where your elbow joint bend at 90 degrees.
• Extend the arms back and return to starting position.
• when your arms are in the extended position, take your right hand & reach it across the midline of the body.
• You must want to rotate from the torso so train your core muscle.
• Then left-arm will stabilize.
• Return the right hand to the center, dip & then reach the left hand across the midline of the body.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Push-ups:

• This strengthing exercise starts with a plank position.
• If you needed, elevate the push-up on a smith bar.
• Use a stability ball when you can not perform a full-body push-up against gravity.
• Then Lower the body toward the floor for a count of two.
• Next, extend the arms back & return to the plank position for a count of four.
• Closer the elbow joint on the torso & do the more this exercise which is to train the triceps muscle.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Skull Crushers:

• For this strengthing exercise, you use a heavy dumbbell & a weighted barbell.
• You are lying on a bench & bring the weight over your shoulders.
• Then Lower the hands toward the forehead & making a 90-degree angle at the elbow.
• Extend the arms & return to the starting position.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Cable Press-downs:

• For this strengthening exercise, you use a flat bar on the cable.
• This exercise is Start by adjusting the cable’s height & weight.
• This cable is adjusted to a height so that when you perform this exercise there is resistance on the bar the entire time.
• Bring the elbow joint under the shoulders with the arms at 90 degrees.
• Extend the arms & press the bar down toward the hip joint.
• Then Return to the center & repeat this motion.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.

Count Plank-ups:

• In the first assume a forearm plank position with the hands flat on the floor & the feet shoulder distance apart.
• Then Place the right hand onto the ground & normally perform a plank-up position.
• Hold this position for four seconds.
• Next, place the left hand onto the floor so that body comes into a high plank.
• Lower the right forearm onto the ground & hold this position for some seconds.
• Then return to the other forearm in starting position.
• Do the 10 repetitions in 1 session & do the 3 sessions per day.