How to fix Triceps tendonitis: Elbow pain treatment exercises - tendinopathy rehab
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
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#Tricepstendonitisexercises #tricepstendinitistreatment #elbowpaintreatement
Relevant links
1. biceps tendonitis/tendinopathy
• Biceps tendonitis reha...
Guidelines (massage and exercises) - this is just a guideline so please do it at your own pace - you know your body best. Listen to your body!
1. Muscle massage 30-60seconds as frequent as you can (once you get used to it you can push quite hard to get rid of possible knots)
2. Eccentric exercises (Start with 2sets x 5reps and slowly build up to 3sets x 15reps twice a day)
Once you get to the aim, you can do exercises a bit faster and stronger so that your tendons can work harder. Start with low weights like 1-2kg and then slowly increase. Next level would be weight/plyometrics training.
Precautions
1. below 4/10 pain is ok with exercises but you should not have any new or increased pain during/after exercises and following morning (Always monitor your pain after exercises as tendons talk to you 24 hours later). For example, you have increased the eccentrics from 2sets x 10reps to 3sets x 15rep with an increased pain in the following day. Then you should go back to 2 sets x 10reps or less for a couple of days with frequent ice(5-10minutes every 2-3 hours) on the irritated tendon, frequent massages on relevant muscles. After that maybe try 3 sets x 8 reps instead and then 10-15 reps
2. Progress slowly. Many people want to recover faster so exercise a lot, which can irritate their tendons even more and it may take several weeks to settle. Be aware tendon injuries can sometimes take longer than bone healing so please be patient..
Tendon Rehab normally takes at least about 12 weeks. According to research, it takes 4-6 weeks until the pain settles down if you have done exercises correctly. If you play sports, you need to do extra training including weight, speed, power and sports-specific plyometrics before getting back to sports. Even if you are back to sports, resume 20-30% of your normal training level and slowly increase by 5-10% every week or so. Even if you don’t play any sports or any injuries, it’s good to do these simple exercises 2-3 times a week anyway!
References
Cook, J. L., Rio, E., Purdam, C. R., & Docking, S. I. (2016). Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research?. Br J Sports Med, 50(19), 1187-1191.
Cook, J. L., & Purdam, C. (2012). Is compressive load a factor in the development of tendinopathy?. Br J Sports Med, 46(3), 163-168.
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The key principle of rehabilitation is to continuously navigate the middle of doing too much and too little. You are the only one who can do it and I really hope this video can help with your symptoms. However, you should not take the information in my channel as medical advice. It is best to see medical professionals if you have any pain or injuries and it is also advisable for you to do these exercises with a proper assessment and supervision.
If you are interested in online consultation, please email me: mrphysio7@gmail.com
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Any advice for SC joint pain
Because i'm a paraplegic full-time wheelchair user, I cannot emphasize how enough how much pain this knowledge has saved me. To pressure relieve I have to push up on my chair every 30 minutes and hold it for 30 seconds. I'm also constantly rolling my shoulders forward to keep myself upright since I don't have any core control at all. On top of that I sleep with my arms bent AND shoulders rolled forward. Obviously putting massive strain on these muscles. Mr. Physio, thank you so much for a proper education that saved me from arm pains that have been extremely debilitating in the past.
I’ve got triceps tendonitis for 1.5 years and made all these mistakes. Thank god youtube showed me your video today. It’s very sad that %99 of the doctors are telling us to do these mistakes. I think this is my lucky day and your treatment advices will work. Thanks!
Has it worked coz I had it for like 1.5 years aswell.
Update?
@@mitchell560 it definitely helped reducing the pain but as far as i understand, it’s impossible to treat it completely.
@@TheBerkobe can you push up or do other push exercises normally? 😥
@@TheBerkobe I can see that I think once it becomes chronic you have to do other measures mine is thankfully mild so I’ll do these with normal strength training
Been trying to figure out my tricep tendonitis for months and this is the first video that properly explained it! Thank you so much. I have been doing the wrong exercises all along.
Thank you for the comment, really helpful to found good video.
Its a been a year and now this pain comeback. Being doing lots of unintentionally exercise and suddenly remember about "triceps" , and search for this
@@luqmanmuhammad9834 thank you for commenting back. I forgot where to find this video and had been searching for it for months to show other people.
did it get better?
@@SuperFahim9 n
Did your tricep get any better?
Just like everybody said in the comments below you were brilliant thank you for being someone that actually gives us real knowledge
Please subscribe my English channel ‘Mr. Physio’
th-cam.com/channels/3WUAS7edHYieN4fHLSEFtg.html
Did you fix it with these exercises???
Finally a legit video without bullshit stretching exercises, thanks!
Old video but it really helped me out. I hurt my tricep working out and couldn’t bend it anymore. These stretches helped immediately. I hadn’t been able to touch my face in four days. Thanks!
Dude, okay so I watched this video about three weeks ago I had to come back and thank you. I am benching pain free again!!!
My elbows feel so much healthier after daily massage treatment and doing the wall holds every couple days.
Also tip for those who want to keep doing skull crushers, try them on a super declined bench that touches the floor and make the angle of your bent elbow further than 45 degrees till you feel no discomfort.
Interesting
how do you feel right now, i always hear popping sound at the beginning of pushups, is it normal
@@chaszeren7282 I am feeling good, I did eventually stop doing skull crushers though as my strength surpasses what my joints can handle.
And as long as you are not in pain I wouldn’t worry too much but maybe try widening your hand placement and really focus on retracting your shoulders on the way down. I use the same que for bench and it helps
@@darknova3591 thank you
Have the same issue going on and trying to figure out if I. Can continue to lift. Can I ask you a couple questions? Glad to hear your better! Regardless, thanks for your time and God bless!
LMAO 7:06 caught me off guard. Thank you for the video, and the laughs lol
I’ve been having really uncomfortable triceps/tendon for several months now, I could even feel an instant release of tension from the first day I completed these, thank you so so much ❤️❤️
Have you been continuing these exercises? How do you feel now?
My God I'm so happy I found this video, I've been dealing with this and doing all the wrong things to try and fix it. Great vid and humorous in a few spots
This is super helpful. Massive thanks
Fantastic advice as always. Thank you.. 🙏🏽
Perfect, thank you.
thank you very much Mr. Physio!
제가 부탁드린거 진짜로 올려주셨군요 ㅠㅠ 감사합니다. 항상 영상 잘 챙겨보고있습니다. 정말 감사합니다 ㅠㅠ
This is golden, thank you!
Helped instantly! Thank you!
Thank you for sharing your knowledge.
Great video. Thank you!
All his videos helped really well
Amazing explanation, thank you!
Thx for great video. I feel relief after one season of yours recommended exercise!
I've been dealing with this sh*t for like 4+ years. It gets worse and worse and nothing has helped... hopefully this helps, thank you
its gone?
Keep up the great videos man,
Best video on this issue. very helpful. thank you very much!
Awesome!! Thank you very much
Going to try this thanks!
Thank you for the real knowledge sharing with reliable source and logic
This channel is legit helping my quality of life...I can't thank you enough
Wow, you saved my elbows with this vid. Thanks alot
Best info on You Tube on elbow tendonitis thank you doctor .
I think you just saved me. Big thanks!
Thank you so much for these tips, just found out your channel
Best effective doctor on the internet. All his videos helped me really well
Thank you so much, the exercises worked
Thank you, gonna try this.
Finally after watching so many videos i finally got yours
Finally I got to know my problem
recently ran into this exact problem and this is extremely helpful. Thank you
Super video. Working with the ball is helping. Thank you.
진짜 2년간 그어떤 병원을 가도 안가르쳐주는것들을 여기서 단 한시간만에.. 진짜 희망이 보입니다 감사합니다 정말
thank you, will practice
Am months into elbow problems, this is such useful information haven't seen it elsewhere, thank you!
Brilliant. Thanks a lot
This helped my tricep tendon problem, thanks :)
So good .. thank you
Surfed through multiple videos about this topic. Managed to release my strain with the exercises shown here. Thanks a lot!
Thank you. I've just suscribed.
This is very helpful 👌 Thank you so much 😍 GOD Blessed 🙏
Thank you wise wise doctor I will incorporate these tips into my recovery process this is exactly what I have
Thank you. Very informative video
thank you very much!
Very well explained. Simple language and patiently explained in great Detail. Thank you so much.👍
I love you bro been trying for almost 2 years
that is exactly what I needed
thanks youtube for showing me this video
Very helpful!
BEST VIDEO OUT THERE my doctor couldnt give me a diagnosis, your explanation was so good!!!
incredible video. very informative!!! and funny :) i'll try it out and hope it'll help!!
Ive been considering cutting my arms off so i could get a nights sleep. Thanks for your already helpful video. I tried the tennis ball massage and i already have relief. Man thank you so much.
너무감사합니다 팔꿈치통증 원인못찾고있었는데 이 비디오를 통해서 찾은것같아요 감사해요!
양측 어깨 높이에 관한 내용도 올려주시면 정말 좋을거 같습니다!! 혹은 팔(삼두) 두께 차이 영상두요!!올려주신다면 정말 감사합니다!!
You are brilliant, and just who I need to be listening to. As I try to type this on my iPad, I can barely use my right arm.
Really excellent advice, thank you !
My pleasure!
팔꿈치 통증때문에 1년넘게 웨이트 쉬고있어요... 너무 감사합니다 진짜
꾸준히 재활 해볼게요
Thanks so much man I couldn’t find much about this on google great vid :)
Have you been using these techniques? How do you feel now?
Thank you for information
Thank you!
Thank you very helpful
벤치프레스랑 트라이셉스 운동하면서 팔꿈치가 너무 아팠는데 보고나니 속시원합니다ㅎㅎ 감사해요! from Adelaide!
F....it was so easy and so many F videos says stupid thinks and exercises...this dude talk so simple and to the point!
thanks dude you.... subscribe!!
Hello Mr Physio, Thank you for your comprehensive video. I would like to ask you whether you still recommend the same eccentric exercises for a person with thin cracks on his tricep tendon.
Thank you so much, exercises really helped 😊👍
Hi how do you feel right now
오 드디어.. 영상 감사합니다 재활성공하겠습니다
Great video. I have a massager instead of a tennis ball. Works great.
This helped sooooo much! Great explanation and solution! Realizing now how much I neglect my triceps treatment haha
God Bless You!!! Thank you!!!
you are the man! ive been suffering this for awhile as well as tennis elbow. Tennis elbow seem to get a bit better with a brace but then my tricep into elbow started hurting 😢
This is amazing
I'm so grateful to you. Actually, I live in a city without great doctors, and none of them diagnosed me correctly. I had been suffering for about three years, but now I feel better.
Very good!
Finally a video that’s actually helpful thank you very much!! Also you are hilarious XD
Thanks, great video
Glad you liked it!
You fixed my pain, Doc! Thank you so much!!
How
Thank you so much I've been suffering for almost 2 years of excessive overload. Consulted so many doctors they only prescribed anti-inflammatory meds, no one provided a physical solution or excercise.
Thanks Doctor for the help. 🙏🏼❤️
진짜ㅋㅋㅋㅋ운동할때마다 고통에찌들면서 지냈는데 이영상하나로 왜 통증이 생겼는지 알겠어요 부위도 똑같고 정말감사합니다 선생님
BEST VIDEO EVER!!! Thank you! Better than my zoom therapy and chiro!
Please subscribe my English channel ‘Mr. Physio’
th-cam.com/channels/3WUAS7edHYieN4fHLSEFtg.html
Mr. Physio 호주물리치료사 Done😎 Even with the subtitles, very informative and in layman’s term ✌️🙏
좋은 정보 감사합니다.
This is awesome, i've been experiencing pain on my wrist and elbow for a few days now. I focused (wrongly) on the forearm, until i realized it was my triceps that i injured. After the hand exercises and the wall push, i recovered my grip and the pain it's slowly going away, definitely sticking to this therapy for the next months! Thank you so much
Great content, I have no idea why people never explain the REAL cause. You are literally the only one who did, other "experts" tend to think that you caused the injury in the first place by lifting too much or by doing repetitive movements but that is just the part of the story. when in fact we keep compressing and stretching the tendons all day as you clearly explained so we need to fix that too.
Fantastic! Im excited to heal
Best of luck!
very helpful
Perfect thank you
Thank you so much sir
Thanks
This is the best video I've found online so far backed by actual knowledge and explanation. Thank-you!
im wondering if you had elbow pain and came across this video.. did it help relieve elbow pain?
@@dex4959 I had elbow pain, I was searching for possible explanations. I wasn't satisfied with many of the other videos. I knew there was a remedy/therapy available since I'm still young and shouldn't be having this issue. This video was in-depth and explained proper stretches.
Hi how do you feel right now, can you do push up or other push exercises normally? 😥
Good information, I agree, just one recommendation place resistance on the distal forearm instead of the hand, to avoid overuse of wrist extensors.
I've had a pain in my elbow for 16 years or so after an arm-wrestle in my late teens.
Since then I thought it was just something I had to put up with. Over the last 5 weeks, I have started a new exercise program using Loop style bands but have noticed a click in my left elbow when doing the press-up and triceps extension part of the training.
Then lat week excruciating pain, I mean, I can't even touch it, lean on it, nothing.
Everything pointed to tennis elbow, but I felt this was wrong until I came across your video.
Along with a bit more research, I've come to understand that mild intestinal exercise is the only way of repairing the problem.
Thanks for getting the ball rolling as I'm desperate to get back to my training.
Immediately subscribed! Amazing explanation with remedy.
Thanks
Hi Akshay, did the exercises work for you , how are you feeling now, i tried this and couple of other eccentric workouts and the pain while stationary is less, its still the same while pushing while getting up or while doing pushups? I just wanna know if these are normal? Can you share your experience?
@@Vin_Nair Hey..I got the elbow pain when I did push-up. I stopped push up for a month and let it heal. I understood the importance of not stretching which I was doing often before watching this video. Reduced the use of phone with bend hands and the massage with ball on tricep was a great immediate relief.👍 If you are doing push-up make sure you are having the proper posture while doing it. I was doing with a slight mistake in my posture. I think that was the reason behind my elbow pain. Just make sure your palm is not in line with your ears when u lower down. That puts a lot of pressure to your tricep the wrong way. I now align with my shoulder an inch below the shoulder tucked in. Hope this helps you.
Cheers.
@@akshayprakash3722 thanks for the fast response, yes i stopped doing pushups, and never had any pain while doing it either until i started to do single arm over head tricep extensions, and now there is a slight pain while trying to do pushups, much like an aching sensation, its been two months now and there is very little reseach on tricep indued tendon pain and that sort.
Great video!!! Very helpful and also the kissing part had me laughing. Good comedy aspect along with education. 🤙🏼
Thank you so much, I have tried everything for a year and nothing works. I went to physical therapy for a year in the U.S. I am a college student so I could not afford outside therapy outside of school, and the school therapy did not help too much. Your videos alleviate my pain within 2 months. The arm still hurts a lot but it is manageable now.