We use them when we push, when we lift, and when we throw a ball. Yes, the triceps are involved in almost every arm movement that requires extension and strength. So, when tricep pain appears, it can be quite limiting.
Usually, tricep pain and tendonitis appear gradually when it comes from overuse. But it can also show up suddenly, after a game, a hard workout, or one big effort.
First thing to do? Pause. Don’t keep stressing those arm muscles. Then, it’s time to find the cause. So here we’ll cover the most common reasons for tricep pain, along with the treatments and exercises that can help you recover.
Understanding the Triceps Muscle
The triceps are the muscles located on the back of your upper arm. Their main job is to straighten the elbow and extend the arm. In simple terms, they’re the counterpart to the biceps, which sit on the front of the upper arm.
The name triceps comes from the fact that the muscle has three distinct heads:
- Lateral head: the larger portion on the outer side of the arm.
- Long head: runs along the inner side and also helps with shoulder movement.
- Medial head: a deeper muscle that assists with stability and endurance.
Now let’s bring the tricep anatomy into real life. We use our triceps far more often than most people realize. In the gym, they’re heavily involved in exercises such as:
- Tricep dips
- Bench presses
- Pushups
- Skull crushers
They’re also important in sports. Basketball players rely on the triceps for passing, shooting, rebounding, and shot blocking. In football, they’re involved in throwing, blocking, and explosive movements such as a quarterback pass or a tush push.
And it’s not just athletes. We use the triceps every day when pushing, lifting, carrying, or reaching for objects. That’s why tricep pain can quickly affect both sports performance and everyday activities.
Common Causes of Tricep Pain
Tricep pain usually happens for one of two reasons:
- The first is overuse. This happens when you repeatedly load the triceps through pressing, lifting, throwing, or extension movements without giving the muscles and tendons enough time to recover. It’s the type of injury that tends to build up gradually. At first, you may only notice mild discomfort. Then the pain starts sticking around during workouts, and you may notice pain in the tricep after a workout that doesn’t fully go away.
- The second is a sudden injury. This can happen during sports, a hard training session, or even an accident. One explosive movement may place more force on the triceps than they can handle, leading to a strain or, in severe cases, a tear.
This brings us to an important distinction: not all tricep injuries affect the same tissue.
Tricep Muscle Strain vs Tricep Tendonitis
We often hear people use these terms interchangeably, but they’re actually different injuries.
- A tricep muscle strain affects the muscle fibers themselves. Depending on the severity, those fibers may be overstretched or partially torn.
- Tricep tendonitis affects the tendon that connects the triceps to the elbow. Instead of damage to the muscle, the tendon becomes irritated and painful.
One clue is where you feel the discomfort. A strain often causes pain through the back of the upper arm, while tricep tendonitis commonly creates tenderness closer to the elbow, where the tendon attaches. However, both injuries can make pushing, lifting, and throwing movements painful.
Tricep injuries are especially common in sports that involve frequent throwing, blocking, or pushing movements. Football linemen, for example, are among the athletes most prone to tricep strains and tendon injuries because of the repetitive force placed on the arms during practices and games.
So in short, the most common causes of tricep pain include:
- Overuse or excessive load: repetitive pressing, lifting, throwing, and extension movements.
- Trauma or sudden force: sports injuries, falls, collisions, or accidents.
- Poor posture and elbow stress: awkward working positions, repetitive arm movements, and poor movement mechanics.
Symptoms You Shouldn’t Ignore
The most obvious symptom is pain in the back of the upper arm, right where the triceps muscle sits. Depending on the injury, it may feel sharp during movement or more like a constant ache that doesn’t go away.
You may also notice weakness when trying to push, lift, throw, or straighten the arm. In more severe cases, simply reaching overhead can become uncomfortable or difficult.
Another symptom many people overlook is elbow pain. Since the tricep tendon attaches near the elbow, irritation in the tendon can sometimes feel like an elbow problem rather than a tricep problem. This elbow pain connection is especially common with tricep tendonitis.
For athletes, tricep injuries can make passing, throwing, blocking, or pressing movements painful. In more severe cases, those movements may become impossible until the injury heals.
Prevention & Long-Term Care
What should you do when tricep pain appears? That will depend on how it started. If you feel a sudden sharp pain during a game, workout, or accident, it’s a good idea to have it evaluated by a medical professional to rule out a significant strain or tear.
If the pain develops gradually over time, the first step is usually to reduce the movements that may be causing the overuse. Giving the triceps a chance to recover early can help prevent a minor issue from becoming a bigger one.
A few simple habits can also help support recovery and prevent future injuries:
- Gentle stretches that stay within a pain-free range (we’ll get to these next)
- RICE (Rest, Ice, Compression, Elevation)
- Proper warm-ups and cool-downs
- Reducing training loads when needed
- Balanced strength training and recovery
When to See a Physiotherapist
If you suspect an overuse injury and the pain lasts longer than a week, it’s a good idea to check in with a physiotherapist. The sooner you identify the cause, the easier it is to build a recovery plan and avoid turning a small problem into a long-term injury.
At-Home Relief & Self-Care Tips
So, what exercises can help with tricep pain? General rule: don’t overdo it. Start with light mobility and gentle stretches first. If you go too hard too soon, you can irritate the area even more.
Here are five exercises and stretches for triceps pain and tendonitis. They progress from easy to more advanced.
Soft Tissue Triceps Release
This is less of an exercise and more of a self-massage. You’ll need a massage ball, lacrosse ball, or any soft ball you can use on a bench or table.
- Place the ball on the bench or table. Then rest the back of your upper arm, right where your triceps sit, on top of the ball.
- Roll slowly until you find a tender spot. Hold there for 10 to 20 seconds and let the muscle relax.
- Work your way up and down the triceps to ease tension and calm discomfort before moving into stretching or strengthening.
You can also gently bend and straighten your elbow while holding pressure on one spot. The idea is not to force anything. Just help the triceps loosen up.
Overhead tricep stretch
This one is simple, you can do it seated or standing.
- Reach both arms overhead. Clasp your hands together, then turn your palms up toward the ceiling.
- Hold the stretch for about 30 seconds. You should feel it through the back of your arms.
If your arms don’t go fully straight, that’s okay. Keep the stretch where it feels comfortable and pain-free. Repeat 3 times, resting about 10 seconds between reps.
Towel Triceps Stretch Pull
For this tricep stretch, you’ll need a towel, strap, or belt. Avoid using a resistance band here. We want a steady pull, not a bounce.
- Hold one end of the towel with the arm you want to stretch.
- Reach that arm overhead, then let the towel drop behind your back.
- Grab the other end with your opposite hand.
- Gently pull downward so the top arm moves back and down.
- Hold for about 30 seconds. You should feel the stretch through the back of your arm and shoulder.
Repeat 3 times, resting about 10 seconds between reps.
Triceps Kickback
This next exercise uses a bit more strength. You’ll need a light dumbbell, 1 or 2 pounds, if you are just starting rehab. You don’t need to start with more weight, as here what matters the most is controlled force and repetition.
Here’s how to do:
- Start on all fours, keeping your elbow tucked close to your side.
- Hold the dumbbell and from there, push the arm back, straightening the elbow fully.
- Then lower it slowly under control. Don’t let gravity drop it.the slower you go, the more the triceps work.
You can begin with 10 reps, rest, and build up to 2–3 sets as you get stronger.
Triceps Dip
This exercise adds a little more strength work. Start light. A 1 or 2 pound dumbbell is enough if you are recovering from tricep pain.
- Start on all fours, keeping your elbow tucked close to your side.
- Hold the dumbbell, then straighten your arm back until the elbow is fully extended.
- Lower it slowly with control. Don’t let gravity drop the weight. The slower you move, the more your triceps have to work.
Start with 10 reps. As you get stronger, build up to 2 or 3 sets.
Triceps Dip
Tricep dips are more advanced. Save these for when your pain has improved and you can move without discomfort.
- Use a sturdy bench or chair. Sit on the edge, with your hands gripping the bench beside your hips. Slide forward so your weight is supported by your arms.
- Bend your elbows slowly and lower your body down.
- Then press back up until your arms are straight again.
Keep the movement controlled. Don’t rush the reps. Start with 8 to 10 reps, rest, and repeat for 2 to 3 sets if tolerated.
If you can do dips pain-free and your physical therapist clears you, you can progress to harder movements like pushups and planks. Just remember: rebuilding the triceps is about controlled movement, smart resistance, and patience. Not rushing reps.
Recovery & Professional Treatment
Sometimes rest, stretching, and self-care aren’t enough. This is especially true for athletes who need to return to practice, competition, or a full training schedule.
At P1 Athlete, we’ve spent more than 20 years helping athletes recover from injuries and get back to performing at their best. Our physical therapists work alongside coaches to create recovery plans that not only reduce pain, but also rebuild strength, mobility, and confidence in movement.
One treatment we commonly use for tricep pain and tendonitis is soft tissue therapy, including IASTM (Instrument Assisted Soft Tissue Mobilization). These techniques help improve mobility, reduce muscle tension, and promote healthy blood flow to the affected area.
We may also incorporate Red Light Therapy as part of the recovery process. This treatment helps support tissue healing and recovery, making it a valuable tool for athletes working through overuse injuries.
Of course, treatment doesn’t stop there. The most important part of recovery is a structured rehabilitation program. Our PTs and coaches guide athletes through the stretches, strengthening exercises, and progressions they need to safely return to training and competition without reinjuring the area.
The Best Recovery Treatments for Triceps Pain and Tendonitis
Tricep pain often starts small. Maybe you feel discomfort when lifting, pushing, throwing, or after a workout. Then it starts showing up more often, and eventually begins affecting how you train and perform.
The best thing you can do is address it early. Reduce the movements that aggravate the area, give the triceps time to recover, and gradually build strength back with the right exercises.
And if the pain isn’t improving, that’s where professional help can make a difference. At P1 Athlete, our physical therapists and coaches work together to help athletes recover, prevent future injuries, and get back to training at their best.
So if tricep pain is limiting your performance, become a P1 member today. We’ll help you recover, rebuild strength, and get back to doing what you love.
