Tricep Tendon Pain Advice?

MelmothWanders

tl;dr- Recommendations for tendon health and exercises for upper arm and back which won't aggravate tricep tendon.

I've been getting pain in the back of my arms, right above my elbow. The pain usually fades quickly after lifting, but it seems to be getting worse each time I do certain lifts (tricep isolation, especially extensions, and some pull movements, especially lat pulldown).

This seems to track well to the descriptions of tricep tendon issues that I've read. General advice seems to be to rest and lay off isolation movements related to the elbow. I'm going to rest this week and then ease into more compound movements for upper body like push-ups and assisted pull-ups. Any other ideas for exercises (upper arm and back) and general tendon recovery/health?

mom23mangos

I use an elbow tendon strap above my elbow when by tricep tendon starts talking to me. I move it up higher on my arm when my bicep tendon complains. Just get a larger size so it will fit anywhere. You can always tighten it with the velcro.

Chieflrg

Pain fades more than likely because the tendon gets warm and ready to use. Overuse, poor form, and age will play a role with onset of tendinopathy if that is what you indeed have.

As you researched, staying away from the iso lifts that aggravate it to a higher degree as needed. That being said, you want to do what lifts you can that don't aggravate it worse and create some data on the pain on the lifts you incorporate into your regime. If the pain is fading over time, continue with those lifts that help show improvement.

With tendons you definitely want some blood flow since they are course and will heal slower than just a typical muscle.

Good luck.

MelmothWanders

Thanks for the advice folks!
I should clarify that I meant that the pain goes away quickly after I stop lifting, not during lifting. I'm also noticing during this "down time" (catching up on some cardio and leg work) that gripping hard seems to set that area a' twinging too. I think that it was a good call to give it a rest.

Chieflrg

Probably best to seek advice of a experienced doctors who also understands the benefits of strength training.

In most cases complete rest of the tendon will not speed recovery, but prolong it.

Remember that if we can find a range of motion or a particular stress to the tendon that we can tolerate without increasing the pain over time, we are moving forward with healing. Ideally staying on the minimum side of the stress opposed to maximum is most helpful. The important part is to heal properly, useful stress is needed.

Here is a good resource on tendinopathy and the benefits of training with it...
https://www.strongerbyscience.com/squatting-with-patellar-tendinopathy/

AvandHK

I got some elbow problems too so (this is kind of embarrassing for me) I use 1 pound weights and do bicep curls and tricep pushdowns I do 5-5 reps then 10-10 then 15-15 and 20-20 and then I get a 2 pound weight and do 5-5 and 10-10 just to get as much blood as I can to those areas So it recovers I and feel better and I don’t do them often I’ve done them twice so only when it’s bothering me a lot

Mondowefte

I have a tendon injury that means that I currently can't work. Don't do what I did and just "work through it". Go to a doctor, physiotherapist or occupational therapist and get advice on how to heal and strengthen it before you get a long term injury.