Elbow, Wrist & Hand

What It Is

A triceps strain happens when the triceps brachii muscle is put under too much stress and some of the muscle fibres are overstretched or torn (NHS, 2024). The triceps brachii is the large muscle at the back of the upper arm. Its main job is to extend (straighten) the elbow, but it can also help move the shoulder backwards. Triceps strains are often linked with weight training or gym sessions.

Sudden trauma or stretching of the muscle followed by immediate pain is often a sign of this injury. A popping sound may be heard if there is a more significant tear (Demirhan and Ersen, 2016). Sometimes the strain may not be felt at the time, but only becomes noticeable the next day.

Triceps Strain Anatomy

The triceps is one of the major muscles of the upper arm. It runs along the humerus, which is the main bone of the upper arm, between the elbow and the shoulder. The biceps bends the elbow and the triceps straightens it: whenever the triceps contracts, the forearm extends and the elbow straightens.

The triceps has three "heads" – three parts of the muscle that start in different places. The long head starts from the shoulder blade, and the medial and lateral heads start from the back of the humerus. All three join together into one tendon that attaches to the bony tip of the elbow (the olecranon) (Demirhan and Ersen, 2016). Tears within the muscle itself are very rare (Demirhan and Ersen, 2016).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Triceps Strain

Once you can move your arm without pain stopping you, gentle stretching and strengthening, such as a gentle isometric (holding) triceps exercise, can help restore movement and strength (AAOS, n.d.). If it's a mild strain, I can help with hands-on work and a graded strengthening programme; if it's a severe tear, see a doctor first, and once they've checked it I can support their plan. See the My Approach tab for how I work.

1. Ice

For the first 2 to 3 days, apply an ice pack (or a bag of frozen vegetables) wrapped in a tea towel for up to 20 minutes every 2 to 3 hours to help with pain and swelling (NHS, 2024). Never put ice directly on the skin.

2. Rest

Refrain from any activities that aggravate your triceps. Allowing the muscle time to heal can help prevent further damage and a longer healing time. For the first couple of days, the NHS advises avoiding heat (such as hot baths and heat packs), alcohol and massage to help prevent swelling (NHS, 2024).

3. Therapy

If your strain is taking longer than usual to get better, physiotherapy and other forms of manual therapy may help with your recovery (NHS, 2024). I can help with this, with hands-on treatment and exercise.

4. Exercise

When you can move your arm without pain stopping you, keep it moving so the muscle does not become stiff (NHS, 2024).

Tips

Anytime you notice an activity is aggravating your muscles and joints, reduce the activity or take some rest days.
A bandage wrapped around the injury during the day can help support it and limit swelling (NHS, 2024).
Avoid any sudden stretching of the muscle to prevent further injury.
If you are lifting weights, do things slowly and properly to avoid overloading your muscles.
When playing sports, practise proper form and movements to prevent injury.
I can show you which stretching and strengthening exercises to do and the best time to do them.

Treatment

My Approach

A triceps strain means some fibres in the muscle at the back of your upper arm have been overstretched or torn. My aim is to protect the muscle while it heals, then rebuild its strength so you can push, press and lift again. How I help depends on how bad it is.

Which Path Applies

If it's a mild strain (it's sore, but you can still straighten your elbow against some resistance), I can treat it directly
If it's a severe tear (a pop, an elbow that's weak or hard to straighten, a gap you can feel, or numbness or tingling that's getting worse), see a doctor first (see When to Get Help); once they've checked it, I support their plan, and after surgery I need your surgeon's okay before any hands-on work

I start by assessing your arm, shoulder and neck: where it's tender, how the elbow and shoulder move, and a check of feeling, reflexes and strength in the arm.

Mild Strain: Early On

For the first couple of days I leave the sore area alone, while you use ice and a light bandage at home
Easing the shoulder, upper back, neck and forearm, which tense up to protect it
Gentle, pain-free triceps holds without moving the elbow

Mild Strain: As It Heals

Hands-on work closer to the injury as the pain eases, and warm or cool applications in clinic
Strength that builds from holds to band press-downs, then slow lowering
Later, cross-fibre work on stiff, stuck-down areas, with a gentle stretch
Gym-based progressions such as push-ups, dips and close-grip bench press, and a look at your pressing technique

Severe Tear: Supporting Your Doctor's Plan

Easing the neck, shoulders and other arm while yours is protected, and gentle lymphatic drainage for swelling
Gentle work along a repaired tendon rather than across it, and scar work once the wound has fully healed
Rebuilding strength once your team allows

What to Expect

Typical Course

Typical course: If it's a mild strain, most people come once or twice a week at first, then weekly, then less often as you manage more on your own, with a reassessment at about 4 to 6 weeks. Most mild strains feel better within a couple of weeks, with a return to full training over about 3 to 8 weeks. If it's a severe tear, visits follow your doctor's or surgeon's plan, and recovery usually takes several months.

What I Focus On

Severity Check

Early Protection

Triceps Release

Progressive Strength

Return to Training

Please read

When to See a Doctor First

When to Get Help

Call 911 or go to the emergency room at your nearest hospital if you heard a crack when you were injured, the arm has changed shape or is pointing at an odd angle, it is numb, tingling or has pins and needles, or the skin around the injury has turned blue or grey or feels cold – you may have broken a bone (NHS, 2024).
See your family doctor or nurse practitioner, or come and see me, if your strain is getting worse or is not feeling better after treating it yourself (NHS, 2024).

Sources

References

Demirhan, M. and Ersen, A. (2016) 'Distal triceps ruptures', EFORT Open Reviews, 1(6), pp. 255–259. doi: 10.1302/2058-5241.1.000038
NHS (2024) Sprains and strains. Available at: https://www.nhs.uk/conditions/sprains-and-strains/ (Accessed: 7 October 2026).
American Academy of Orthopaedic Surgeons (n.d.) Sprains, strains and other soft-tissue injuries. OrthoInfo. Available at: https://www.orthoinfo.org/en/diseases--conditions/sprains-strains-and-other-soft-tissue-injuries/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooTriceps Strain

What It Is

Triceps Strain Anatomy

Self-Care & Treatment

How to Treat a Triceps Strain

1. Ice

2. Rest

3. Therapy

4. Exercise

Tips

My Approach

Which Path Applies

Mild Strain: Early On

Mild Strain: As It Heals

Severe Tear: Supporting Your Doctor's Plan

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooTriceps Strain

What It Is

Triceps Strain Anatomy

Self-Care & Treatment

How to Treat a Triceps Strain

1. Ice

2. Rest

3. Therapy

4. Exercise

Tips

My Approach

Which Path Applies

Mild Strain: Early On

Mild Strain: As It Heals

Severe Tear: Supporting Your Doctor's Plan

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Bowler's Thumb

Cyclist's Palsy

Elbow (Olecranon) Bursitis

Elbow Sprain

Book a session