A triceps tendon injury is a problem with the tendon that connects the muscle at the back of your upper arm to the bony bump at the back of your elbow. Tendons are strong bands of tissue that attach muscle to bone. You use this tendon to straighten your arm after you bend it.
Tendons can be injured suddenly or they may be slowly damaged over time. You can have tiny or partial tears in your tendon. If you have a complete tear of your tendon, it is called a rupture. Other tendon injuries may be called a strain, tendinosis, or tendinitis.
WHAT IS THE CAUSE?
Triceps injuries can be caused by:
Overuse of the tendon from a sport or work activity that involves your upper arm and elbow, such as throwing and hammering
A sudden activity that twists or tears your tendon, such as being hit in your arm or having your bent arm suddenly pulled straight
WHAT ARE THE SYMPTOMS?
Symptoms may include:
Pain and swelling in the back part of your upper arm near the point of your elbow
Pain when you straighten your elbow or fully bend your elbow
Although it is rare for the triceps tendon to be completely torn, if this does happen, you may feel a pop at the time of the injury and you may have a large bulge on your upper arm. You may not be able to straighten or turn your arm.
HOW IS IT DIAGNOSED?
Your healthcare provider will examine you and ask about your symptoms, activities, and medical history. You may have X-rays or other scans.
HOW IS IT TREATED?
You will need to change or stop doing the activities that cause pain until the tendon has healed.
Your healthcare provider may recommend stretching and strengthening exercises to help you heal.
It may help to put a strap around the lower part of your upper arm during activities that cause discomfort.
If your tendon is torn, you may need surgery to repair the tendon.
The pain often gets better within a few weeks with self-care, but some injuries may take several months or longer to heal. It’s important to follow all of your healthcare provider’s instructions.
HOW CAN I TAKE CARE OF MYSELF?
To help relieve swelling and pain:
Put an ice pack, gel pack, or package of frozen vegetables wrapped in a cloth, on the area every 3 to 4 hours for up to 20 minutes at a time.
Do ice massage. To do this, first freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over your tendon for 5 to 10 minutes. Do this several times a day while you have pain.
Take pain medicine, directed by your provider.
Moist heat may help relax your muscles and make it easier to move your arm. Put moist heat on the injured area for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Moist heat includes heat patches or moist heating pads that you can purchase at most drugstores, a wet washcloth or towel that has been heated in the dryer, or a hot shower. Don’t use heat if you have swelling.
Make sure you know when you should come back for a checkup.
HOW CAN I HELP PREVENT A TRICEPS TENDON INJURY?
Warm-up exercises and stretching before activities can help prevent injuries. If your arm hurts after exercise, putting ice on it may help keep it from getting injured.
Follow safety rules and use any protective equipment recommended for your work or sport.Avoid activities that cause pain. For example, avoid racquet sports, weight lifting, or throwing sports if they cause pain in the back of your arm.
Exercise to be done after consulting a physiotherapist
French stretch: Stand with your fingers clasped together and your hands high above your head. Stretch by reaching down behind your head and trying to touch your upper back while keeping your hands clasped. Keep your elbows as close to your ears as possible. Hold this position for 15 to 30 seconds. Repeat 3 times.
Triceps towel stretch: Stand with your injured arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Stretch your top arm behind your head by pulling the towel down toward the floor with your uninjured arm. Keep the elbow of your injured arm as close to your ear as possible. Hold for 15 to 30 seconds. Repeat 3 times
.
Towel resistance exercise: Stand with your injured arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Lift the hand of your injured arm toward the ceiling while pulling down on the towel with your other hand. Keep the elbow of your injured arm as close to your ear as possible. Hold for 10 seconds. Repeat 10 times.
French press: Sit and hold a small weight or dumbbell with both hands as if it were a baseball bat. Reach your arms over your head toward the ceiling. Bending your elbows, slowly lower the weight behind your head until the weight touches your upper back. Lift the weight up over your head and reach toward the ceiling again. Do 2 sets of 8 to 12 repetitions.
Modified push-up: Get onto your hands and knees, with your hands directly below your shoulders. Slowly bend your arms and lower yourself toward the floor, being careful to keep your spine straight. When you can do 2 sets of 15 easily, do this with your feet off the floor. Gradually progress to doing regular push-ups with your legs out straight.
Triceps kick back: Lean forward with the hand of your uninjured arm resting on a table or chair for support. Hold a weight with the hand of your injured arm. Keep the elbow of your injured arm against your side. Your arm should be bent at a 90-degree angle with the upper arm parallel to the floor. Move your forearm back until it is straight and also parallel to the floor. Then bring it back to the starting position. Do 2 sets of 8 to 12 repetitions.
Developed by RelayHealth.
Published by RelayHealth.
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Tendons can be injured suddenly or they may be slowly damaged over time. You can have tiny or partial tears in your tendon. If you have a complete tear of your tendon, it is called a rupture. Other tendon injuries may be called a strain, tendinosis, or tendinitis.
WHAT IS THE CAUSE?
Triceps injuries can be caused by:
Overuse of the tendon from a sport or work activity that involves your upper arm and elbow, such as throwing and hammering
A sudden activity that twists or tears your tendon, such as being hit in your arm or having your bent arm suddenly pulled straight
WHAT ARE THE SYMPTOMS?
Symptoms may include:
Pain and swelling in the back part of your upper arm near the point of your elbow
Pain when you straighten your elbow or fully bend your elbow
Although it is rare for the triceps tendon to be completely torn, if this does happen, you may feel a pop at the time of the injury and you may have a large bulge on your upper arm. You may not be able to straighten or turn your arm.
HOW IS IT DIAGNOSED?
Your healthcare provider will examine you and ask about your symptoms, activities, and medical history. You may have X-rays or other scans.
HOW IS IT TREATED?
You will need to change or stop doing the activities that cause pain until the tendon has healed.
Your healthcare provider may recommend stretching and strengthening exercises to help you heal.
It may help to put a strap around the lower part of your upper arm during activities that cause discomfort.
If your tendon is torn, you may need surgery to repair the tendon.
The pain often gets better within a few weeks with self-care, but some injuries may take several months or longer to heal. It’s important to follow all of your healthcare provider’s instructions.
HOW CAN I TAKE CARE OF MYSELF?
To help relieve swelling and pain:
Put an ice pack, gel pack, or package of frozen vegetables wrapped in a cloth, on the area every 3 to 4 hours for up to 20 minutes at a time.
Do ice massage. To do this, first freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over your tendon for 5 to 10 minutes. Do this several times a day while you have pain.
Take pain medicine, directed by your provider.
Moist heat may help relax your muscles and make it easier to move your arm. Put moist heat on the injured area for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Moist heat includes heat patches or moist heating pads that you can purchase at most drugstores, a wet washcloth or towel that has been heated in the dryer, or a hot shower. Don’t use heat if you have swelling.
Make sure you know when you should come back for a checkup.
HOW CAN I HELP PREVENT A TRICEPS TENDON INJURY?
Warm-up exercises and stretching before activities can help prevent injuries. If your arm hurts after exercise, putting ice on it may help keep it from getting injured.
Follow safety rules and use any protective equipment recommended for your work or sport.Avoid activities that cause pain. For example, avoid racquet sports, weight lifting, or throwing sports if they cause pain in the back of your arm.
Exercise to be done after consulting a physiotherapist
French stretch: Stand with your fingers clasped together and your hands high above your head. Stretch by reaching down behind your head and trying to touch your upper back while keeping your hands clasped. Keep your elbows as close to your ears as possible. Hold this position for 15 to 30 seconds. Repeat 3 times.
Triceps towel stretch: Stand with your injured arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Stretch your top arm behind your head by pulling the towel down toward the floor with your uninjured arm. Keep the elbow of your injured arm as close to your ear as possible. Hold for 15 to 30 seconds. Repeat 3 times
.
Towel resistance exercise: Stand with your injured arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Lift the hand of your injured arm toward the ceiling while pulling down on the towel with your other hand. Keep the elbow of your injured arm as close to your ear as possible. Hold for 10 seconds. Repeat 10 times.
French press: Sit and hold a small weight or dumbbell with both hands as if it were a baseball bat. Reach your arms over your head toward the ceiling. Bending your elbows, slowly lower the weight behind your head until the weight touches your upper back. Lift the weight up over your head and reach toward the ceiling again. Do 2 sets of 8 to 12 repetitions.
Modified push-up: Get onto your hands and knees, with your hands directly below your shoulders. Slowly bend your arms and lower yourself toward the floor, being careful to keep your spine straight. When you can do 2 sets of 15 easily, do this with your feet off the floor. Gradually progress to doing regular push-ups with your legs out straight.
Triceps kick back: Lean forward with the hand of your uninjured arm resting on a table or chair for support. Hold a weight with the hand of your injured arm. Keep the elbow of your injured arm against your side. Your arm should be bent at a 90-degree angle with the upper arm parallel to the floor. Move your forearm back until it is straight and also parallel to the floor. Then bring it back to the starting position. Do 2 sets of 8 to 12 repetitions.
Developed by RelayHealth.
Published by RelayHealth.
copyright google image
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