A triceps strain, or a pulled tricep muscle, is a tear in the triceps muscle on the back of your upper arm. If you’ve strained your triceps, you’ll likely feel pain at the back of your upper arm.
If you think you’ve strained your triceps, it’s important to get a diagnosis and begin treatment as soon as possible. Early treatment can help you heal more quickly.
This article will discuss triceps anatomy, the causes and symptoms of a triceps strain, how it’s diagnosed, how it’s treated, and how to prevent it.
Anatomy of the Triceps Brachii
The triceps brachii muscle sits on the back of your upper arm. Its main job is to straighten your elbow.
The triceps has three parts, called heads: the long head, the medial head, and the lateral head. All three heads connect to a tendon.
The triceps tendon attaches the triceps muscle to the ulna bone in your forearm, which allows you to extend your arm.
What is a triceps strain?
A triceps strain is an injury to the triceps muscle. Depending on the severity of the injury, the muscle may be stretched or completely torn.
Triceps strains are classified into one of three grades:
- Grade 1 strains are mild and involve small tears in the muscle fibers. You might notice some discomfort, but you’ll still have full function of your arm.
- Grade 2 strains involve more extensive tearing, along with moderate pain and swelling. You’ll probably notice some loss of function. Most triceps strains are grade 2 tears.
- Grade 3 strains are the most severe. The muscle is completely ruptured, and you won’t be able to use your arm normally. You’ll likely be experiencing a lot of pain.
What causes a triceps strain?
Triceps strains are common in sports and fitness activities. Here are a few things that can cause a triceps muscle to be strained or pulled.
- Sudden, forceful contraction of the triceps muscle
- Repetitive or prolonged activities that involve extending the elbow
- Heavy weightlifting, especially the bench press exercise
- Sports like throwing sports or gymnastics
Some people are more prone to triceps strains than others. Risk factors include:
- Poor technique during exercise or sports activities
- Inadequate warm-up before exercise
- Muscle weakness or stiffness
- Poor conditioning and flexibility
- Certain medical conditions, such as rheumatoid arthritis
Symptoms of a triceps strain
If you strain your triceps, you will likely experience some of the following:
- Sudden, sharp pain in the back of your upper arm
- A popping or tearing feeling when the injury happens
- Tenderness to the touch
- Swelling and bruising
- Muscle spasms and tightness
- Weakness or difficulty straightening your elbow
If you think you’ve strained your triceps, it’s a good idea to see a doctor to get an accurate diagnosis and rule out other possible injuries.
How is a triceps strain diagnosed?
Doctors can usually diagnose a triceps strain with a simple physical exam. They’ll check how far you can move your arm, where it hurts, and how strong your triceps muscle is.
To confirm the diagnosis and see how bad the tear is, your doctor may also order an imaging test like an MRI or ultrasound.
How to treat a triceps strain
If you think you’ve strained your triceps, the first thing to do is start treating it right away.
Initial management
Follow the tried-and-true RICE protocol:
- Rest. Stop doing whatever you were doing when you felt the pain, and avoid activities that aggravate your triceps.
- Ice. Apply ice packs for 15 to 20 minutes at a time, several times a day.
- Compression. Use a compression bandage to help reduce swelling.
- Elevation. Keep your arm raised above the level of your heart to minimize swelling.
Over-the-counter pain relievers like ibuprofen or naproxen can help with pain and inflammation.
Physiotherapy
Physiotherapy will be important for restoring your strength, range of motion, and function. Your physiotherapist may recommend exercises, manual therapy, and other methods to help you recover.
Surgical intervention
If you’ve completely ruptured your triceps, you may need surgery to reattach the torn tendon to the bone.
Rehabilitation and Exercises
Once the initial pain and swelling have subsided, you can begin a rehabilitation program to restore strength and range of motion to your arm.
Initial Exercises
In the early stages of recovery, focus on gentle exercises that don’t put too much stress on the triceps muscle. These may include:
- Static Triceps Contractions: Tighten the triceps muscle without actually bending or straightening your elbow.
- Elbow Bends to Straighten: Gently bend and straighten your elbow as far as you can without feeling pain.
Intermediate Exercises
As your pain decreases, you can slowly begin to add light resistance exercises using dumbbells or resistance bands.
Advanced Exercises
Eventually, you can move on to heavier weights and exercises that are more challenging. If your injury occurred while playing a specific sport, you may want to incorporate movements that mimic the motions involved in that sport.
How to avoid triceps strains
Warm-up exercises are crucial. Always warm up your muscles before strenuous activity.
Good form is also important. If you lift weights or play sports, make sure you know the right way to do it. You also need to maintain your strength and flexibility.
Finally, pay attention to your body. Don’t push yourself too hard, and stop if you feel pain or fatigue.
Key Takeaways
A pulled tricep muscle is a common injury that usually responds well to diagnosis, treatment, and rehab.
You can prevent most tricep strains by warming up properly and using good form. If you think you may have a tricep strain, see a doctor right away to ensure you make a full recovery.