Elbow, Wrist & Hand

What It Is

Triceps tendinopathy is a condition where the triceps tendon becomes irritated and damaged, causing pain at the back of the elbow where the tendon attaches to the bony tip of the elbow (the olecranon) (UTHealth Houston, n.d.). It usually develops because of repeated or prolonged activities that strain the tendon, especially repetitive pushing or straightening the elbow against resistance, such as dips or push-ups (UTHealth Houston, n.d.). A sudden increase in activity can also bring it on. Weightlifting and strength training are common causes (UTHealth Houston, n.d.; Demirhan and Ersen, 2016).

Most often triceps tendinopathy affects the attachment at the elbow (rather than at the shoulder).

Triceps Tendinopathy Anatomy

The triceps (known as the triceps brachii) is a three-headed muscle in the upper arm. Its tendon attaches to the olecranon at the elbow (Demirhan and Ersen, 2016). The muscle works closely with the biceps, acting in the opposite way: as the biceps contracts the elbow bends, and as the triceps contracts the elbow straightens.

The triceps also has some influence on shoulder movement, helping to move the shoulder backwards.

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

Treatment

Self-Care & Treatment

How to Treat Triceps Tendinopathy

Strengthening (loading) exercise, built up gradually, is the main treatment that has been studied for tendinopathy, and heavier, well-progressed exercise has been linked with better results (Pavlova et al., 2023). Physical therapy to improve strength and flexibility, followed by a gradual return to activity, is a standard treatment (UTHealth Houston, n.d.), and I can guide you through this with a graded loading programme, hands-on work for your arm and advice on your training. See the My Approach tab for how I work.

1. Ice

Put an ice pack (or a bag of frozen peas) wrapped in a tea towel on the tendon for up to 20 minutes every 2 to 3 hours to help ease pain (NHS, 2023). Never put ice directly on the skin.

2. Pain Relief Medication

The NHS says a pharmacist can recommend the best painkiller for you, and that paracetamol and ibuprofen can help ease pain; a pharmacist may also recommend an ibuprofen gel to rub on the skin (NHS, 2023). (This medicine information comes from the NHS, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.) These medicines ease pain for a while but do not fix the tendon itself.

3. Modification of Activities

Modifying your activities is one of the best things you can do to help the tendon heal (UTHealth Houston, n.d.). Avoid heavy lifting and activities that make the pain worse while the tendon recovers (NHS, 2023).

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Steroid injection: an injection that may give short-term pain relief in severe tendonitis (NHS, 2023).
Surgery: rarely needed, but may be considered for significant tendon damage or symptoms that do not improve (UTHealth Houston, n.d.).

How I can help (see the My Approach tab)

A graded loading and strengthening programme for the tendon
Hands-on work for the triceps, shoulder and forearm
Training and technique advice for a gradual return to lifting

Tips

If you are going to play sport, warm up properly before you begin (NHS, 2023).
When strength training, use proper form and equipment to avoid unnecessary injuries.
Take regular breaks and rest days from repetitive exercise such as weight training (NHS, 2023).
Ask me about a stretching or strengthening plan.

Treatment

My Approach

Triceps tendon pain usually comes from asking the tendon to handle more pushing and pressing than it's ready for. My aim is to settle it down, then build the tendon's capacity back up gradually so it copes with your training, work and daily tasks again.

I start by assessing your elbow, shoulder and neck: where it's tender, how the elbow moves, and how strong the triceps is. I'll also ask about your training, especially dips, push-ups and pressing.

Load Management

Cutting back the movements that flare it, rather than stopping training altogether
Using the next morning as our guide: if pain and stiffness are stable or easing as we add load, we're on track; if they're climbing, we ease off

Strength and Loading

We start with pain-free holds, pressing your arm into a wall or table without moving the elbow
Then slow band or cable press-downs and overhead extensions, then slow lowering, built up gradually
Work for the shoulder and upper back so the whole arm shares the load
A home programme between visits and, when you're ready, heavier gym-based work such as close-grip bench press and dips, drawing on my background working with powerlifters

Hands-On Treatment

Myofascial and trigger point work through the triceps, shoulder, upper back and forearm, keeping pressure off the sore tendon while it's irritable
Once it's past the early irritable stage, cross-fibre work on tight, stuck-down spots around the tendon, followed by a gentle stretch
Gentle elbow joint mobilisation if it's stiff
Warm or cool applications in clinic, and I'll show you how to use ice safely at home

I'll also look at your pressing technique and how your training is planned, so the tendon isn't overloaded again.

If you get sudden, severe pain with a pop or snap, or your elbow suddenly feels weak, stop and get urgent medical advice (see When to Get Help).

What to Expect

Typical Course

Typical course: Most people come once or twice a week for the first few weeks, then weekly, then less often as you manage more on your own, with a reassessment at about 4 to 6 weeks. Usually things improve over several weeks, but long-standing tendon pain can take up to about six months to settle.

What I Focus On

Load Management

Isometric Loading

Progressive Triceps Strength

Arm & Shoulder Release

Technique Review

Please read

When to See a Doctor First

When to Get Help

If you had sudden, severe pain during an activity, perhaps with a popping or snapping sound, you may have torn (ruptured) the tendon – get urgent medical advice (NHS, 2023).
See your family doctor or nurse practitioner if your symptoms do not improve within a few weeks (NHS, 2023).

Sources

References

UTHealth Houston McGovern Medical School (n.d.) Triceps tendonitis. Available at: https://med.uth.edu/ortho/triceps-tendonitis/ (Accessed: 7 October 2026).
NHS (2023) Tendonitis. Available at: https://www.nhs.uk/conditions/tendonitis/ (Accessed: 7 October 2026).
Demirhan, M. and Ersen, A. (2016) 'Distal triceps ruptures', EFORT Open Reviews, 1(6), pp. 255–259. doi: 10.1302/2058-5241.1.000038
Pavlova, A.V., Shim, J.S.C., Moss, R. et al. (2023) 'Effect of resistance exercise dose components for tendinopathy management: a systematic review with meta-analysis', British Journal of Sports Medicine, 57(20), pp. 1327–1334. doi: 10.1136/bjsports-2022-105754

Massage therapy · Kitchener–WaterlooTriceps Tendinopathy

What It Is

Triceps Tendinopathy Anatomy

Self-Care & Treatment

How to Treat Triceps Tendinopathy

1. Ice

2. Pain Relief Medication

3. Modification of Activities

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Load Management

Strength and Loading

Hands-On Treatment

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooTriceps Tendinopathy

What It Is

Triceps Tendinopathy Anatomy

Self-Care & Treatment

How to Treat Triceps Tendinopathy

1. Ice

2. Pain Relief Medication

3. Modification of Activities

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Load Management

Strength and Loading

Hands-On Treatment

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