Tricep Tendonitis

[Swoldier93]

Ive had tricep tendonitis for 2 weeks as of today. I got it from moving up in weight too fast on overhead dumbell extensions and weighted dips doing triceps 3 days a week and didnt get enough rest. My arm is finally better after 2 weeks of complete rest and ice and massages.

My question is how much longer should i wait before i start bench pressing and doing more dips and tricep workouts? I dont want to end up hurting my elbow again and having to rest again.

 

[captainahole]

I would use an elbow pad for a bit. It will keep the pressure off the elbow and will help you keep on training.

 

[stevesmi]

don't over train. tendonitis is a direct result of the body sending out ammo to coat that area. whatever you are doing.. cut down on the volume by 50%..

and definately do not run anti-inflammatories or cortico's and pound away. you will cause long term damage.

listening to the body is an important part of bodybuilding and lifting. if you ignore the body your problem can become chronic.

also 2 weeks rest is fine but i hope you still worked out your legs during that time and didn't just stay out of the gym. if you get a small injury like that you should work around it, not totally quit the gym. one dude at the gym strained his tricep and said he took a week off, not like he couldn't of worked out the other 80 muscles in his body.

 

[Deleted member 33117]

Learn to keep your elbows tucked on all movements involving the triceps, be they skull crushers or bench press and dips. Secondly on all your tricep movements stop locking completely out. Skip the last 1-2". Those should keep it in check. Also consider wrapping your elbows when you train if you have tricep tendonitis issues.

 

[Swoldier93]

Thanks everybody this really helps, any more advice would be great!!

 

[stevesmi]

Learn to keep your elbows tucked on all movements involving the triceps, be they skull crushers or bench press and dips. Secondly on all your tricep movements stop locking completely out. Skip the last 1-2". Those should keep it in check. Also consider wrapping your elbows when you train if you have tricep tendonitis issues.

i go back with what i said above. this will only make the problem chronic long term. guys that you see at the gym using wraps, belts, gloves. these are no-no's long term. if you are going heavy on 1 set or something then its fine as long as you don't do it very often, but otherwise if it hurts then don't wrap it up and then pound away

 

[joeblow12345]

I am a firm believer in active recovery. You should have never took 2 weeks off, instead you should have trained pressing moves with ultra light weight for sets of 50. If you have access to bands do reverse band presses with weight at chest near zero. This will flush the injured area with blood and promote healing. Also you should be doing smr ( self myofascial release) on a regular basis to improve recovery and as injury prevention. Icing is good at reducing inflammation, but alone is not enough. And once it is healed avoid aggravating it and do restoration work regularly.

Sent from my DROID BIONIC using EliteFitness

 

[alocsin]

I agree with joeblow1234 - a light workout is better than none. That way, you don't stress the area by suddenly stopping or starting activity.