STIFF elbows, warming up the triceps?

[thatbloke]

okay guys briefly im having troubles with my triceps and i always have

whenever i train my triceps there very stiff and i get REALLY FUKIN SORE at the very bottom of the tricep (where it connects to the elbow)

best example i can give is when i stretch the tricep muscle during a skull crusher it feels like my tricep wants to tear off the bone and prevents me from lifting

im not to sure whether others experience this

ive tried a few things to warm up my triceps but i struggle ot find anything that really warms it up properly

generally i might do 1 set of 15-20 reps and try stretch it out to get it warmed up

this works abit, but once i start going heavy on ym triceps training with 8-10 reps the stretch really FUKIN hurts

the pain after a workout will usually last 2-3 days

anyone have some tips on how to prevent this?

 

[burnthiscorpse]

Stop doing skull crushers first off. That pain and stiffness and soreness is your tendons. I have the EXACT same problem ,both arms.
Deep tissue massage and accupuncture do wonders for this problem BTW. Stick to press downs, reverse grip bench press, close grip bench press(flat or decline). I also use the seated dip machine because the serious amount of extra work that the elbows have to do during "real" dips to stabilize everything murders my tendons. Over head extensions are just as aggravating for this condition.
Massive doses of Cissus quadralingulus will help but it could take up to a month to start working. But it will work.
Read up on DC training and use that stretch technique they suggest to stretch tri's before and after every work out and every day.
Also get a neoprene sleeve that goes from halfway up your forearm to half way up your bicep (no holes for elbow, donjoy makes a great one)....Rub somethng like skeletal balm or something like that (deep penetrating heat type thing) into the area right before the gym...then put on the sleeve. Then go do 10-12 minutes of very fast walking on the treadmill to get some serious blood flow happening. Your arm will likely be burning right now. Then warm up good and do your chest/tri workout or whatever you do. The sleeve will hold the heat in and keep the area very warm thus increasing the blood flow to the tendons.
Its alot of shit. Its a pain in the ass. I took a few years off lifting and I didnt know how bad it had gotten til I tried to come back a year and a half ago. Took me a couple months of very light weight with high reps (VERY light weight) to get them strengthened enough to real work tries or do press movements.
Also Omega's style of training along with HST training might be a good option to read up on.
Its a really shitty problem to have. Good luck bro.

 

[captainahole]

I had the same problem. What I found is it is the how close and the position my hands were in caused the tendon issue.
So for example I changed my skull crushers to dumbell and used a hammer style it took the pain right away. And with extentions I found how close my hands were to the centre of my body made the difference. Try it, it could help.

 

[C0LUMB0]

bro i can tell you the DB extensions fucked my tricep tendon and i just ignored the pain at first and let things get to the point where i had to stop training for 6 weeks.

Like burnthiscorpse said ,go with close grip bench and not too heavy until that shit starts to strengthen up and heal.

BTW the micro tears in tendons are seriously slow to repair so definitely back off on them for a while.

Good luck mate.

 

[ExtraMile]

I used to have very sore elbows and tricep tendons at the elbow and glucosamine helped a tonne, its expensive though...

maybe some heat rub would help too...

 

[burnthiscorpse]

yes, hand positions and angles do make a difference.

The only real concrete solution is prolotherapy. Read up on it if you haven't. Its not cheap, and insurance wont cover it. But its supposed to work wonders and you dont have to stop training as long as you dont overdo it.

What Is In Prolotherapy Injection?

 

[ExtraMile]

the type I used was in a solution, and you took like a cap full per day. Tasted awesome lol but some companies make it in pill form...