[Prophylaxis]

(09-05-2013 11:14 AM)roylalflush Wrote:  

I got a elbow/tricep sprain doing lot's of pushups 3 months ago. it's still there and I can't do many pushups without it hurting again. I can do dumb bell presses for some reason without it activating up. Any solutions to make this heal faster so I can start training chest hard again?

Also, what stretches should I do to make sure I don't get another injury? Thanks in advance!

Hey Roylalflush,

I'm going to assume that there is no swelling and you haven't had any previous elbow injuries.

Sounds you have a tricep tendinopathy (similar to what Roosh had)

This is when small tears occur in the tendon of the tricep due to becoming overloaded (as with most other tendinopathies) .

Here's what I told Roosh!

(11-19-2012 06:43 PM)Prophylaxis Wrote:  

Tricep 'tenditis' or tendinopathy can easily be treated by a good physical therapist.

Just lay off heavy dips or narrow grip bench press or anything requiring excessive tricep activation in the meantime.

Roosh, you want to 'eccentrically' strengthen the tricep to allow the tendon to heal.

Do this tricep stretch reguarly


Gentle eccentric strengthening can include these:



But focus on only LOWERING the arm from an extended position

When the irritation settles give gentle dips and pushups a shot:



Again focus is on the eccentric component.

As long as deadlifts aren't painful they should be fine.

Also do plenty of soft tissue work on the tricep muscle to ease the load through the tendon