This irritation can cause the affected muscles to become swollen and tender to the touch. Biceps tendonitis may develop gradually from the effects of wear and tear, or it can happen suddenly from a direct injury. The most common cause of biceps tendonitis is overuse from certain types of work or sports activities that require repeated elbow flexion. The tendon may also become irritated in response to other problems in the shoulder, such as rotator cuff tears, impingement, or instability.
If you are suffering from biceps tendonitis, you may experience pain in the front of your shoulder and upper arm. Common symptoms of biceps tendonitis include:. Triceps tendonitis often occurs when repetitive or prolonged activities begin to strain the triceps tendon.
Some activities that may lead to irritation of the triceps tendon include repetitive pushing movements or straightening the elbow against resistance, such as performing push-ups, dips, or lifting heavy weights. It can also occur suddenly from a heavy impact or blow to the arm. One common symptom of triceps tendonitis is pain in the triceps area, around the back of the upper arm or shoulder.
Pain often worsens upon movement of the arm. Other symptoms of triceps tendonitis may include:. Average recovery times for biceps tendonitis or triceps tendonitis depend on the severity of the injury and the level of care shown. For mild irritation, many patients may see full recovery in several days. In some cases, it can take weeks to months to show noticeable improvement. Regardless of the severity, it is important to take appropriate measures to get your injuries diagnosed and treated to ensure swift recovery.
Even mild cases of tendonitis can become chronic or severe if ignored and left untreated. With appropriate treatment, most cases of biceps tendonitis and triceps tendonitis can recover after a period of rest. Any triceps stretching you do should be gentle, so that you experience a pulling sensation in your triceps, without added pain. Start with your right arm raised above your head, then bend it at the elbow with your fingertips grazing the back of your neck.
To extend the stretching for your right tricep, use your left hand to gently push backwards on the right elbow. Hold this position for about 30 seconds, then switch arms and repeat the stretch.
Once the soreness dissipates, adding strengthening moves can help prevent future flare-ups of tricep pain. Talk to your doctor or physical therapist to confirm that you're ready to work your sore muscles. Start by doing up to 10 repetitions of your chosen triceps workout. As you get stronger, you can do more reps per workout, or add a few sets of these moves during the day. A traditional pushup strengthens multiple upper-body muscles, including your triceps.
The closer your hands are to one another, the more work your triceps need to do as you raise and lower your body. If this is too intense, start with your hands placed farther apart. As your upper arms strengthen, you can begin to bring your arms closer together when you do your pushups.
The triceps dip is another classic triceps strengthener. Use a workout bench, a sturdy bed or stable chair for support. Sitting on your chosen surface, place your hands down near your hips at the edge of the surface, with your fingers pointing down. Push off from the surface, dip your hips and bend your arms so that your elbows are at a degree angle. Hold for a moment and then push back up to your starting position.
Examples include hammering, throwing a baseball, or doing bench presses. Triceps tendinitis can usually be treated with rest. Sometimes physical therapy is needed. Proper stretching and warming up can help prevent it. The triceps tendon is a tough, flexible tissue that attaches the triceps muscle at the back of the upper arm to the elbow bone. It helps triceps muscles to straighten your arm.
Repeated strain on a tendon can cause tiny micro-tears in the tissue. The body will try to heal these tears, but sometimes they are made faster than the body can fix them.
As the number of tears increases, they can cause pain from inflammation, weaken the tendon, and cause larger tears in the tissue. Repeatedly extending or hyperextending the arm — as you might do when hammering, throwing a baseball, boxing, or doing gymnastics — can stress the triceps tendon. This can cause pain in the back of the elbow. When this happens, the tendon will swell and sometimes also become red.
As the tendonitis gets worse, the outside of the tendon, called a sheath, can thicken or get bigger, and get darker red in color. Most of the time, when the tendon turns a darker shade of red, it is because of the inflammation in the tendon. Sometimes tendonitis can cause the tendon to tear. Most of the time, triceps tendonitis is caused over time by overuse.
Triceps tendonitis can also occur with shoulder and elbow problems that have caused damage to the area, such as arthritis, muscle tears, or dislocation.
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