A tricep injury is likely to occur when the tricep muscle is placed under pressure it’s used to or not prepared for. A tricep injury can also be caused by repetitive movements (like throwing). Bodybuilders will usually get a tricep injury from lifting to heavy or not warming up correctly.

Warming up
Warming up fills your muscles with blood and prepares them for the workout. You’re triceps should be fully warmed up before attempting to start the heavy exercise.Try to warm up for 5-10 minutes using these exercises; bench press with no weight on the bar, push ups, tricep extension (no weight). These light exercises will get your triceps ready for your workout.

Types of tricep injuries
Basically, there are 2 main types of tricep injury: Tricep muscle tear and tricep tendonitis.

-A tricep tear is an inflamation of the tricep muscle, or in severe cases, the muscle is literally torn away from the bone. You are likely to get this type of tricep injury from lifting heavy weights without warming up.
-Tricep tendonitis is a repetitive strain injury. You will most likely get this type of tricep injury from repetitive exercises like throwing, hammering or playing tennis.

Risk of a tricep injury
Those at a greater risk of getting a tricep injury are males over the age of 35 and people involved in weightlifting or repetitive arm sports/jobs.

What to do if you feel tricep pain
If you feel a pain in your tricep muscle while working out, playing sport or just working stop what you are doing and see a sports doctor. A small pain could develop into a permanent tricep injury. So don’t try to fix it yourself, seek advice from a professional.

Tricep injury treatment
These are some common types of tricep injury treatment.Some severe tricep injuries cannot be cured. If you feel pain you still should seek medical advice.It’s better to be safe than sorry!
-Using an ice-pack during resting periods.
-Anti-inflammatory medication.
-Brace/Strap – This may be used to wrap around the lower part of your triceps during activities that cause discomfort or pain. It works by taking the pressure off the tendon.
-Surgical treatment – surgery is only performed if the tricep tendon is ruptured, not for inflamations. Optimal surgical results are obtained within 14 days of the tricep tendonitis occuring.
-Tricep rehabilitation exercises (see the exercises below).

Tricep injury rehabilitation
It is possible to rehabiliate most tricep injuries. Here are some light rehabilitation exercises to help build the strength back in your triceps.

-Kneeling push-ups: kneel on the floor with your hands directly underneath your shoulder. Slowly lower yourself to the floor and back up. Once you can do 2 sets of 15 without any pain, switch to normal pushups.

-Dumbbell kickbacks: Start with a really light weight and do sets of 20.

-French stretch:Stand with your fingers clasped together and your hands high above your head. Stretch by reaching down behind your head and trying to touch your upper back. Keep your elbow pointing towards the front. Hold this position for 20 seconds or so. Repeat 10 times.

If you feel any pain at all while doing any of these exercises, stop immediately and go back to your doctor!