this is the best video for healing tricep tendonitis on the internet. i initially had it for 2yr and just thought i couldnt heal it a worked around it, but any pushing or pressing brought the pain back on the back of my elbow. then i realised isometric holds everyday initially (8mins of holds to the muscle almost daily) , since tendons need to get blood supply. Like Tim says do this for a month or so until strength in isometric is acheieved, then progress to eccentric and finally slow concentric. you can eventually go back to heavy bench press. be patient with it

@physiorehab

5 ай бұрын

thanks!

@SamL00n

13 күн бұрын

Thanks for your response. Was actually wondering how long would this process be. I'm in the same situation as you were but for me it's been for a month or two now. It slowly progressed so that I realized that I was in pain and got diagnosed for triceps tendonitis (both arms)

LOVE THIS! Brilliant remex for my patients! Thank you so much!

These explanations and demonstrations are excellent. Thanks.

I'm currently doing self rehab after almost 2yrs of treatment, 2 cortisone shots, cupping and I'm making an attempt at dry Needling, after atleast 20 PT sessions this is by the best advice I've heard yet. Thanks a billion.

@JohanLiebert47

Жыл бұрын

how is it now?

@Jsnipes98

Жыл бұрын

How you feeling ?

@Uncommon_Success

9 ай бұрын

Blood flow first!

This is fantastic. I haven’t trained for about three years plus and I really need this. Those one arm scaps are brutal! For me any away! Five strict ones was enough.

Best video on this problem I’ve seen.

@physiorehab

2 жыл бұрын

👍

Great video! Best I’ve seen so far!

@physiorehab

2 жыл бұрын

😂 thanks

Excellent video been looking for some good exercises for ages, good shit man

@physiorehab

Жыл бұрын

Thanks! 👍

Good stuff Tim thanks.

@physiorehab

2 жыл бұрын

💪

The bit at the end rubbing the tricep on the bar I've personally found really useful on my foam roller. It's a bit of a core workout in itself on the floor but personally I feel less inflammation after.

Amazing ❤❤

great stuff subscribed!

@physiorehab

2 жыл бұрын

Awesome! 🙏

It works! Thanks a lot!

@physiorehab

11 ай бұрын

You're welcome!

These are great. I have a cable machine so I’m using that instead of the band exercise. I feel a part of my tricep that I never felt before. I do suspect that my scapula is partially to blame. I did a few of those push ups and was blown away at hard those were! I feel it even in my chest. A part of my upper chest I never could reach in a work out. Hoping this works out. My pain is mostly in bicep curls- that’s when my tendon hurt the most. Seeing an orthopedic next week - for now those. I’m doing these! Cheers 😊 thank you!!!

@physiorehab

Жыл бұрын

😄

Good stuff.

@physiorehab

Жыл бұрын

👍

First exercise helped.

Tim, you literally changed my life for the better. I thought I'd have to live with this pain forever and, not being able to do simple things was really depressing. I've been doing the mid-range elbow extensions for about a week and a half now, and oh my god! Nothing worked for me before this. I did dry needling, acupuncture, deep tissue massages, and ultrasound. I can't wait to see the results of doing the full routine! Thank you for the video :)

@davidroman9483

10 ай бұрын

Greetings man, can you tell me how have you been feeling lately about the pain? Is it any better? Did it actually help you? In advance, thanks for your answer, have a great day!

@amrelbakry4572

10 ай бұрын

Hey @davidroman9483 , I've been feeling great! I kept on doing the elbow extensions while adding some Isometric Tricep exercises here and there, and they really keep the pain at bay. To be honest, I haven't been consistent with the routine but it just goes to show you that doing it at least once a week helps. I also had a different injury recently and the doctor prescribed ARCOXIA which also really helped with my elbow! I think it was mainly an inflammation issue because it's almost gone now.

@physiorehab

10 ай бұрын

Awesome news!

Ive done lying skullcrushers with an EZ bar for a while now with weight on the EZ bar of 80 , 90 , 100 to 110 lbs for sets of 8-12. Never had any problem, up until about 3 days ago a day after arm day. Sucks! The pain today isnt nearly as bad as it was 2 days ago though.

Been trying to figure out my injuries to my triceps for the last year. Thanks

@physiorehab

10 ай бұрын

You’re welcome!

Thank you . Very informative video

@physiorehab

9 ай бұрын

Glad it was helpful!

Should I stop once the elbow “pop” feeling starts or keep going?

love your content. wish one day i could see you in person and do a collaboration with you

@physiorehab

2 жыл бұрын

😄

Elbow popped after the first exercise it felt so good and relieved

@physiorehab

Жыл бұрын

Ok!

@loremipsum54321

Жыл бұрын

Popped? is that a good thing? xD

@acrylex4663

Жыл бұрын

@@loremipsum54321 Probably wasn’t but it felt good and these exercises really had helped

Great, could you please turn up your audio?

So first two weeks isometric and scapula retraction and following week one arm wall ecentric tricep progressing to bench one arm and after two weeks open chain eccentric tricep is that the routine???. Can you please mention the routine clearly please??

I can't feel the scap push up on the affected side, no stretch nothing, then my shoulder starts burning and taking over. It's like this with every exercise and I make no progress. It feels hopeless

I have a pain after the set (usually not during). Things like DB bench, Incline DB Bench, Lat pulldown and V grip tricep press down (double rope attachment seems to be fine). Can I still do these exercises whilst I rehab? Again, there is some pain after the set, but not excruciating or anything. It's manageable. Or do you think I should flat out stop and just rehab until there's no pain?

Thank you for your very helpful video. Would these help with a thickened tendon from a triceps tendinosis, thus reducing its size?

@physiorehab

Жыл бұрын

Not sure it would do that

Really like your rehab vids. I have a groin injury where I feel pain if I try to squeeze a soft ball between my knees but no pain there when walking or running but do you think it's possible to feel discomfort in the lower ab on the same side when running like you need to pee or separate injury?

@physiorehab

2 жыл бұрын

You may need to get that assessed to make sure it’s not a sports hernia or symphysis pubis problem

Love the content. Question. Why do you préfère closed chains first and open chain for the end only ?

@physiorehab

2 жыл бұрын

Maybe I didn’t explain in the video? Closed chain works best for weaker tendons than open chain initially

Hi Tim, thank you so much for the video, this was very informative. I'm a rock climber and my tendon tends to blow at the elbow when it is fully flexed, in the sort of skull crusher exercise fully flexed position. Do you have exercises or advice for the fully flexed position where I could be loading my entire body weight in a fully flexed position?

@physiorehab

2 жыл бұрын

Tough. Perhaps start with light load in that position

@adammiller9179

2 ай бұрын

I also have pain when fully extended and locked out. Did you make any progress?

How often should you do this?

Great stuff. How often would you recommend doing the isometric exercises? Is every day too much?

@physiorehab

2 жыл бұрын

At least 3 x per week

I've been dealing with elbow pain for several months now, particularly when pressing overhead. Also whenever I'm lowering a weight, such as after doing a kettlebell clean. Will give these a try, thanks!

@tomasoto1

7 ай бұрын

Did it work?

Thank you for this awesome video! How long should i be doing these exercises for and can i work out my other muscle groups at the same time?

@physiorehab

2 жыл бұрын

Until it gets better usually. Can continue other exercises as long as they are symptom free

@ScruffMcDuff45

2 жыл бұрын

@@physiorehab thanks a lot!

@ScruffMcDuff45

2 жыл бұрын

@@physiorehab Thank you immensly for your help. My tendonopathy has almost entirely disappeared under the ultrasound thanks to your exercises.

@hsggaming.

17 күн бұрын

How did get rid of this please help me ​@@ScruffMcDuff45

Is it ok to play cricket with this pain?? Will that increase the level of injury??

Awesome video, I was wondering how many sets and reps to do for the one arm wall pushups?

@physiorehab

2 жыл бұрын

Usually 3-4 sets of 10-12 reps each

Great video thanks, do you think its important to keep training whilst rehabbing? I find eccentric exercises definitely help, but I feel I might have been placing far too much emphasis on only rehab exercises the last couple years and have been avoiding the gym for fear of making my tendoniitis worse. I think I've ended up really weak and deconditioned as a result, making it impossible to fully heal myself

@physiorehab

11 ай бұрын

Light training initially yes and then building as the tendon alllows

@P00-xq2ov

11 ай бұрын

@@physiorehab Thanks! I am definitely feeling more improvement after starting some light training again...turns out all the rehab in the world won't work if you're really deconditioned like I was

@bome7sen

7 ай бұрын

​@@P00-xq2ovyou still have pain?

Hi, I’ve been dealing with some tricep tendon issues for quite a few months now in the form of elbow pain. It initially showed up in the downward portion of a push up (I used to do a program that involved a fair quantity of eccentric push ups). It isn’t a consistent pain, often I don’t feel it, but if I go into more strenuous movements I will feel it. After ignoring this for a while I eventually saw a therapist about it and was given some banded tricep pull downs to do but after a good while doing those almost every day my tendon still hasn’t healed. These pull downs weren’t eccentric and were very similar to the ones you show in the video toward the end. Except they were being done on both arms at once. Would you recommend I give the eccentric one armed pushes in this video a shot? And if so, could you please let me know what kind of program to follow with them (ie how many days a week to train this exercise). I saw in another comment you mentioned about doing 3-4 sets of 10-12 reps but I couldn’t find anything regarding how often to do the exercises. And as previously mentioned if you could also let me know whether you think this would be a good idea for me to work on these exercises given my situation that’d be really awesome. Thank you for your time

@physiorehab

Жыл бұрын

I don’t have a specific tricep rehab program - you may have to look at some of the exercises in this video and my previous try to video a few years ago

@JohanLiebert47

Жыл бұрын

how is it now?

I'm doing a huge comeback with your excercises. Initially, I started off with 2 weeks break, followed by manual theraphy with my physio and now I've been strenghtening it for a few workouts so far. How to deal with the discomfort after the workouts? Are there any additional things I can do to help it out with the healing process?

@physiorehab

Ай бұрын

Perhaps drop the load a bit

Trying to engage triceps after 6 different bouts of frozen shoulder

Nice one and thanks didn't recovered from my last strongman competition so will give it a try first session only doing isometrics so we will see how it feels after some blood flow 😉😉😉

@physiorehab

2 жыл бұрын

Hope it goes well 👍

@bome7sen

7 ай бұрын

how its goes?

You outa get Gaige Grosskreutz do a demo video on bicep rehab. 👍🏻

great video. about a year ago i was doing incline dumbell press and while pressing up suddenly both my hands flared backwards and felt a stretch in elbow. mri revealed around 30% cut in tendon(width wise). doctor said will heal in a month or two. there is improvment compared to the first week after injury. but its like 6 months. should i go for surjury or is there something else i should do?

@physiorehab

6 ай бұрын

Tendon tears take up to a year. Stick with the strengthening week to week and if in doubt see a sports physio

thx for an amazing video, i have elbow pain doing pressing movements, got 0 problems pulling, working my back but i can only do flies for my chest because when i press i start to get elbow pain, is it ok if i do this rehab exercises everyday or do i need resting days too?

@physiorehab

2 жыл бұрын

Some rest days are needed yes

@BigBrainPotato

Жыл бұрын

Hey im in a very similar situation as you, how did it heal for you? and how long did it take

@denizcidik8608

Жыл бұрын

@@BigBrainPotato hi bro. it took about several months for complete heal. some advices for you: +dont stop training. measure how much your triceps can take and if you can do it at least do 1 pressing movement. and progress on that. if you cant even do 1 pressing movement just rest untill you can. +do slowed reps. when we train slower our tendons are hurting less. if you want to test just do an explosive push up vs a normal slowed push up on the way up. you will se that the explosive one hurts more. +buy an elbow sleeve. it keeps it warm and tight and wear it untill healing. if you want even after. my elbows was terrible and i couldn't do any pressing or triceps movement. then i rested and started with 1 dumbbell press. and i progressed on that. after some progression i added another pressing movement (again do these movements with time under tension so your tendons feel better) and after a month with that i could finally do another pressing movement. +dont do a split workout. instead do something like a push - pull - legs so you can get more rest on tendons. if you do a lets say chest day you have to do a couple of pressing movements and that can be too much for your tendons and slow the healing progress or even make it worse. + ice doesn't work. i listened so many people and you often hear ice therapy but not only it's not working its also slowing down the healing proccess. only use ice if youre in too much pain instead apply warm towels or bags to your tendon it will help the healing proccess + and lastly i have tried a lot of supplements like glucosamine. collagen and glucosamine have zero effects on tendons but collagen actually worked for me. some studies say that collagen helps and some say they dont so we dont have a 100% correct answer to if it works or not but it definitely worked on me and made me heal faster. and i had a friend who had triceps tendinopathy and i suggested him collagen and it also worked for him as well. i hope you get better bro i know it feels bad to have this injury but you can get over it just play smart i've had days i was crying because i couldn't train.

@bome7sen

7 ай бұрын

​@@denizcidik8608how long was the pain in your elbow?

Hi, I have been suffering with tricep tendinopathy for 6 months now. When I try to do the one arm push ups, or any other eccentric workouts and bend my arm over 90 degrees, it makes a sound near the tendon. Should I keep working out regardless? Or should I just bend my arm just until it makes the sounds. Please let me know, thank you.

@physiorehab

Жыл бұрын

Not if the sound is painful

My triceps tendon do not hurt when my elbows are tucked in when I do push ups. I can even train with heavy dumbbells when my elbows are tucked in, but when me elbows are pointed outside of the body then it hurts and it gets worse. Do you know why that is the case?

@physiorehab

2 жыл бұрын

Could be a shoulder stability issue

Like it

Is it OK to start with eccentrics assuming you have mild pain only? I have mild pain, but it's chronic and I've had it for about 4 years now (I'm a very active athlete). It's usually a 3/10 pain, maybe 5 if it gets aggravated. I'm on a physio tear at the moment but it's a major timesink! It's worth it though. Thanks for the videos!

@physiorehab

11 ай бұрын

Start with isometrics or eccentrics whatever works best for you and then hopefully you can progress strengthening. I would keep the pain levels below a 4/10

Suffering with this now. But I’ve noticed that it’s not weight that causes pain and irritation, but rather rate of contraction. For example, doing a tricep pull down with a medium weight slowly doesn’t hurt. Attempting to throw a ball (or in my case, serving in tennis) as hard as I can does quite a bit. Is there anything you’d recommend? Should I literally just practice throwing with increasing speed?

@physiorehab

5 ай бұрын

Sorry for the delay in replying- lot to get through! Sounds like you need to progress to more sport specific work , yes with higher velocity. Perhaps see a sports Physio to help you through that

So I have a torn labrum and I’m getting surgery Feb. 10th and my elbow started hurting shortly after my shoulder tore. So should I want till I’m recovered from surgery to start doing PT for my elbow or will it heal on its own along with my shoulder?

@physiorehab

Жыл бұрын

Yep. If you need a good rehab program have a look at physiorehab.com

Do I need to do any static stretches after this workout (especially around my triceps) or is that not needed?

@physiorehab

10 ай бұрын

Only if you have tightness in the muscle or tendon that is causing you stiffness or pain and affects the tendon Strengthening

Hi, can this be caused by trauma? I broke my humerus two years ago and had pins and a plate placed into my arm. The bone is fine now but my tricep/elbow area hurts when exercising. I've seen 3 different physios and had conflicting feedback everytime. But my GP and one of the physios think my pain in the tricep could be from tricep tendinopathy. I've tried resting it for 3 months but still get sharp pain doing push exercises.

@physiorehab

2 жыл бұрын

Could be!

I get some pain on pushing in certain positions, but mostly my upper elbow pain comes from rotating my forearm inward. Is this tricep tendonopithy?

@physiorehab

2 жыл бұрын

Not sure without an assessment sorry

I constantly get sharp shoulder pains while doing shoulder workouts because of this injury. How to I fix that?

@physiorehab

Жыл бұрын

Head to physiorehab.com for all the shoulder rehab programs

I have Bursitis of my left elbow. Is that similar to this condition?

@physiorehab

Жыл бұрын

Nope it’s different

You mentioned that keeping the shoulders back during bench press should contribute to the issue. I thought that shoulders back was a good thing to protect the shoulder during the press?

@physiorehab

Жыл бұрын

Keep shoulders back gives you more pwc power but increases shear load in the shoulder. It’s a trade off

I can do concentric triceps exercises. but I can not do any press. even in hammer machine without weights. how can I fix that?

@physiorehab

2 жыл бұрын

Because of tricep pain?

@slaimanable

2 жыл бұрын

@@physiorehab YES, Elbow pain due to triceps tendonitis

Would the advice be just as good if you are experiencing long head tendon pain?

@physiorehab

Жыл бұрын

Yep but do have a look back at the long head bicep tendinopathy videos

If i have a tricep tendonitis should i first give it rest. And if so then for how long? And after that start to do these excresices or should i start doing these right away?

@physiorehab

4 ай бұрын

For injury related advice specific to you, please consult your physio

My tricep and Serratus anterior muscle got atrophied after a nerve injury 2 years back, will this help me get back my strength? My right tricep is very weak when compared to my left arm

@physiorehab

Жыл бұрын

It will also depend on the nerve recovey and how much damage is still there

@vader9985

Жыл бұрын

@@physiorehab My doctor said the nerve has healed but the muscle is atrophied and became weak because of that, he didn't discourage me from working out , rather told me workout and see if the muscle improves, i can lift weights with that hand but Max upto 1.5kgs only , I'll try your workouts mentioned and report back after 3 months

I will try i have been holding this pain for almost 2 years , but is it ok if still lift weight? I don’t want to stop .

@physiorehab

Жыл бұрын

Best you try rehab work then

How many weeks before using the concentric again? I know there isn't a clear answer but want some idea.

@physiorehab

5 ай бұрын

when the pain is reduced or gone doing those exercises

I’ve been trying to heal both of my tricep tendons for about 4 months now but not seeing much results at all. I’m pretty sure I got it from push ups. I was doing 240 every day and now I’ve got swelling right at the head of my tendon

@abstract_waves134

2 жыл бұрын

Same problem. I started doing eccentric push ups. Controlling the negatives. I also used dumbbells to hold on to instead of the floor. I also widen my stance. Neutral grip. Next I wore an elbow brace you can get on Amazon. I’m pushing out no more than 10-15 reps a set. Pain free. It’s a slow progression but I am becoming pain free.

@physiorehab

2 жыл бұрын

Yep sounds like you need to regress and work on rehab for a while

@justinanaya3281

2 жыл бұрын

@@physiorehab I’ve been doing vibration therapy as well the mid-range extension for both arms as shown in your video and it’s helped so much. Thank you

@jbouija9180

2 жыл бұрын

240 push ups could be too much

@peterraab5920

2 жыл бұрын

240 push-ups a day.......wow!!

Can I do KB swings with slightly bent arms if I have a tricep tendionopathy?

@physiorehab

Жыл бұрын

It if doesn’t hurt

@stefanwolf8558

Жыл бұрын

@@physiorehab thank you!

Tim, can triceps tendinopathy or other tendinopathies appear due to a bacterial infection somewhere else in the body?

@physiorehab

Жыл бұрын

Difficult to say

Can tricep tendonitis cause elbow pain at exactly the area of the bone??

@physiorehab

2 жыл бұрын

Yep if it’s “insertional”

Do you have something for snapping triceps?

@physiorehab

2 жыл бұрын

Not sure what that is sorry?

Thank you for the great video. My only question is how many reps, sets, and how many days a week? Any light you could provide would be greatly appreciated.

@physiorehab

Жыл бұрын

3 x pw / 3 sets x 10-12 reps

@pedromartinswal9107

Жыл бұрын

​@@physiorehabhello! I've been struggling with this problem too. I used to do calisthenics and swimming. I stopped calisthenics because of the triceps, but do you think I can still keep swimming? Sorry about my english

Im not sure if i have tricept tendinitis. My lower tricep will pop on any tricep movement with weight resistance and it's like a 4/10 for pain. It also pops if i flex my bicep and bend my arm from a 90° to a 120° angle. I've had this for about a year and it hasnt gone away even though i stopped working out my triceps /chest & shoulder pushing movements. Any advice?

@physiorehab

10 ай бұрын

No sure what the pop is without an assessment sorry, perhaps get a local sports physio to check it out

@creeepymoon

10 ай бұрын

I have had the same issue for about 4 to 5 months now on both of my arms. I can say my triceps have improved somewhat thanks to these exercises and rest but my triceps still pop all the time from the slightest movement. :(

@luigui707

10 ай бұрын

@@creeepymoon it's shitty man I think I got it from overtraining my triceps which really sucks cuz now I don't train them at all

@ssalloum11

9 ай бұрын

@@luigui707 Has it gotten better ? Can u update me please

@luigui707

9 ай бұрын

@@ssalloum11 nope, but I started training push movements again, im just pushing through the slight pain it sometimes gives at towards the end of a push workout

How many times a day should I do this exercises ?

@physiorehab

2 жыл бұрын

Once

How many times a weeks do you recommend doing these movements? Great tutorial, by the way, thanks!

@physiorehab

Жыл бұрын

2-3 x

@jared.freedom.gym2021

Жыл бұрын

@@physiorehab Thank you!

Where can I buy the band for the tricep pull down therapy that’s where I’m at in the recovery phase

@physiorehab

2 жыл бұрын

Amazon?

I've got Shoulder pain on my right side and tricep tendinitis on my left lol

@physiorehab

Жыл бұрын

Rehab it is! physiorehab.com

I’ve never had the problem before ever but stupidly after nine months without excercise I decided to load up heavy on flat bench and now I’m suffering from this pain 🤦🏽‍♂️, I forgot to mention how many sets/reps do you do on the hands on the wall and band workouts

@physiorehab

2 жыл бұрын

Aim for 3-4 Sets of 10-12 reps for each exercise

@irunfromcomp4865

2 жыл бұрын

All i did was play basketball. But i know i have issues because of poor posture

@zasmoker420

9 ай бұрын

Did your pain get better?

@Who_R_u928

9 ай бұрын

@@zasmoker420 yeah eventually it got better if you are asking me , I did do some wet cupping on the area which I think helped a lot

@zasmoker420

9 ай бұрын

@@Who_R_u928 you remember how long it took for it to heal?

I injured mine 2 weeks ago doing skull crushers on an incline. I had a similar injury in my biceps once and i took a week off , reduced the weight to 0 and began at the bottom again in sets of 50 adding 5 lbs every 2 weeks. Today my ive surpassed the weight i injured myself on . But is there a better way ?

@physiorehab

Жыл бұрын

Sound like you are doing ok?

@correctpolitically4784

Жыл бұрын

@@physiorehab yea but just because it works does not mean it works optimally .