How to deal with sore, tight, triceps

At some point over the last week I either pushed or pulled too much weight, and as a result my left tricep has become knotted and sore, putting strain on my elbow.  It’s not a fun situation and impacts my daily workouts.  So what can I do about it?

  • Rest it out. Giving your triceps some time to recover goes a long way, and may be all it needs.  My scheduled workout for tomorrow is Beast Cardio & Abs, the cardio involves weights, push-ups, burpees, etc.  So I’m going to replace it with a run instead, get some good cardio in while not over exerting my tri’s.
  • Cool & Heat. Alternate 10 minutes of ice pack and 10 minutes of heat bag.  The ice pack will reduce swelling and pain, then the heat bag will loosen up and relax the muscle.  Do this 3 to 4 times a day.
  • Slowly ease into stretching out the tri, don’t put too much tension into it and hold for 15 to 20 seconds.
  • If sore escalates to pain, or lasts longer than a week, seek proper medical attention. There may be a lurking injury, beyond just a knotted muscle.

How to stretch your Triceps

  1. Extend your arm across the chest and hold the arm in this position for 15-30 seconds. Perform 3 repetitions on each side. If you are standing, keep your knees slightly bent and shoulders squared. The extended arm can be held in high and low positions across the chest, as well as the standard mid-chest position. Adding these upward and downward angles will help you to hit all three heads and stretch all areas of the triceps that are normally ignored.
  2. Another effective triceps stretch is to flex or bend the elbow and then place the elbow behind your head, across from your ear on the same side. Once you are in the appropriate position, hold this stretch for 15-30 seconds for 3 repetitions.