Triceps brachii tendinopathy: understanding your elbow pain and getting back to activity

What is triceps brachii tendinopathy?

Distal triceps tendon anatomy

The distal triceps tendon connects the triceps brachii muscle to its attachment on the olecranon, the bony point at the back of the elbow. It’s the main elbow extensor and is involved in every pushing movement. This tendinopathy causes pain at the back of the elbow, often triggered by extension against resistance.

Why does this tendon become painful?

Pain appears when the triceps tendon is repeatedly loaded beyond its capacity, particularly during maximal pushing efforts or repeated weight-bearing with a straight arm. Too rapid an increase in training loads, or repetitive elbow extension movements (throwing, striking) are the most common causes.

Which sports contribute to triceps tendinopathy?

Any sport that heavily demands elbow extension carries a particular risk:

• Weight training, particularly bench press and triceps extensions
• Throwing sports (javelin, baseball)
• Boxing, during striking phases
• Gymnastics on bars and rings

Treating triceps tendinopathy in rehab with a sports physio

The goal of treatment is to progressively strengthen the tendon to restore its capacity to absorb extension load, while temporarily reducing the movements that reproduce the pain.

1. 1Reducing pain and managing load
2. 2Elbow and wrist mobility
3. 3Isometric strengthening
4. 4Progressive concentric strengthening
5. 5Eccentric strengthening
6. 6Full forearm work
7. 7Correcting sporting technique
8. 8Strengthening under sport-specific load
9. 9Progressive return to your sport
10. 10Return to competition

Why the physio’s initial assessment matters

During the initial assessment, the physiotherapist aims to identify the movements that reproduce the pain (extension, weight-bearing with a straight arm), any recent change in training volume, and the sporting history of the upper limb.

“It’s not that the tendon is fragile, it’s that the load needs to be better dosed and distributed.”

Strengthening, the cornerstone of treatment

Strengthening the triceps, particularly through eccentric work, restores the tendon’s capacity to withstand the extension strain specific to your sport. Comprehensive upper-limb work effectively completes the treatment.

In brief

• Progressive strengthening of the triceps
• Specific work in extension
• Eccentric strengthening
• Gradual return: mobility, then load, then sport

Should you rest or keep playing sport?

Total rest is generally not necessary. It’s better to temporarily adapt the pushing movements that clearly reproduce the pain, while starting progressive strengthening of the tendon as soon as possible.

When should you see a specialist for triceps tendinopathy?

If the pain persists for more than three to four weeks, or if you feel a clear loss of strength in elbow extension (suggestive of a more severe tendon injury), a medical opinion is recommended.

The HOPP care programmes to treat your triceps tendinopathy and get back to sport

This tendinopathy requires progressive, well-dosed strengthening. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.

The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.

A programme that adapts to you every day

Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your elbow is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.

Ready to start your programme?

Join the HOPP support programme designed by sports physios.

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