The triceps muscle is a powerful muscle responsible for extending the forearm. Most athletes suffer from triceps tendon tears due to heavy activities. Treating a triceps tendon tear, especially regarding rehabilitation and increasing strength, requires exercises that improve the range of motion.
The triceps muscle is the only muscle that extends from the back of the thigh and is made up of three parts. As an extensor muscle, it is responsible for extending the forearm. Additionally, the triceps muscle is responsible for shoulder extension and retraction. The main action of the triceps muscle is elbow flexion, but it also plays a significant role in shoulder joint stability. Most athletes experience triceps tendon tears due to strenuous activities, accompanied by swelling, a tearing sound, and sudden pain. To treat this injury, it is important to perform exercises that increase the range of motion to strengthen the shoulder and upper arm. Below are some effective exercises for treating triceps tendon injuries.
Chest Stretch for Treating Triceps Tendon Injury: To perform the chest stretch, stand in front of a door frame. Place your hands on the door frame beside your body. Lift your chest forward and upward, and draw your shoulder blades together from behind. If done correctly, you should feel the stretch in your chest muscles. It is recommended to hold this stretch for 30 seconds for three sets.
French Stretch for Treating Triceps Tendon Injury: The French stretch is an effective exercise for treating triceps tendon injuries. To perform this stretch, interlock your fingers and raise your hands above your head. Slowly move your hands behind your head and try to feel the stretch while bringing your elbows toward your ears. Hold this position for 15 to 30 seconds and then return to the starting position.
French Press for Treating Triceps Tendon Injury: To do the French press, sit on a bench and hold a dumbbell in your hand as if it were a baseball. Raise your arms overhead toward the ceiling. Slightly bend your elbows and gently lower the dumbbell behind your head. Hold for a few seconds and then raise the dumbbell back to the ceiling. Make sure your arms are fully extended after lifting the dumbbell. It is best to repeat this exercise for 8 to 12 reps in each hand.
Triceps Stretch with a Towel for Treating Triceps Tendon Injury: Take a relatively large towel and stand. Raise the injured arm above your head and hold the end of the towel. Place the injured arm behind your back and hold the other end of the towel with your other hand. Try to bring the elbow of the injured arm close to your ear, and after holding the position for 15 to 30 seconds, return to the starting position. Repeat this stretch for three sets to achieve the best results.
Kickback for Treating Triceps Tendon Injury: Stand in front of a table or chair and bend forward. Rest your healthy hand on the chair for support. Pick up a weight with your injured hand based on your physical condition. Bend your elbow to form a 90-degree angle and make sure your arm is parallel to the floor. Then, extend your elbow backward until your arm is straight. Hold for a few seconds and return to the starting position. Repeat this exercise for 8 to 12 reps in two sets.
Modified Push-ups for Triceps Tendon Injury: One special exercise for individuals with triceps tendon injuries is the modified push-up. To perform it, position yourself on your hands and knees so that your hands are directly under your shoulders. Focus on your arms, slowly bend your elbows, and lower your upper body toward the ground. Ensure that your back is straight while performing the modified push-up. Start with two sets of 15 reps, and as you become more comfortable, gradually increase the distance between your feet and the floor, making the exercise harder.
Side-Lying Stretch for Treating Triceps Tendon Injury: To perform the side-lying stretch, lie on your side. The injured arm should be positioned downward. Place the injured arm on the floor at a 90-degree angle from your body, ensuring that your elbow is also bent at a 90-degree angle. Rotate the arm from the shoulder joint, pointing it toward the ground. Your arm should be at a 30 to 45-degree angle to the floor. If you perform the exercise correctly, you should feel a stretch in your shoulder and arm. You can hold this position for 20 to 30 seconds for three sets.
Conclusion: Sports injuries are not exclusive to athletes. Anyone who performs repetitive movements in their job or daily life can suffer from these types of injuries. The key is to take any injury seriously and seek treatment as soon as possible. In this article, we have provided various exercises for treating triceps tendon injuries. We hope that the content has been helpful for those dealing with such issues. For more in-depth content, feel free to visit Saadnews’ sports section. Thank you for your attention.
