Your lower tricep pain after a workout is likely due to tricep tendinitis (or tendinopathy) from overuse or improper form, especially if you've recently increased the intensity or duration of your training.
Understanding Tricep Pain After Exercise
Here's a more detailed breakdown:
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Tricep Tendonitis/Tendinopathy: This is the most common cause. It occurs when the tendon connecting your tricep muscle to your elbow becomes inflamed or damaged due to repetitive stress. Lifting weights, particularly with poor form or excessive weight, can irritate the tricep tendon. The "lower" part you're feeling is likely near the elbow insertion point of the tricep tendon.
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Overuse: Increasing the intensity or frequency of your workouts too quickly can strain the tricep tendon. Your body needs time to adapt to new stresses.
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Improper Form: Using incorrect form during exercises like close-grip bench presses, overhead extensions, or pushdowns puts undue stress on the tricep tendon.
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Lack of Warm-up: Insufficient warm-up before exercise can leave your muscles and tendons unprepared for the demands of the workout, making them more susceptible to injury.
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Muscle Strain: While less likely to present specifically in the lower tricep, a muscle strain (a tear in the tricep muscle itself) can cause pain. However, tendon issues are far more common.
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Other Possible Causes: In rare cases, pain could stem from referred pain from the neck or shoulder, or a nerve issue. These are less likely if the pain is directly related to your tricep workout.
What To Do About It:
- Rest: Avoid activities that aggravate the pain. Give your tricep tendon time to heal.
- Ice: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation.
- Pain Relief: Over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and inflammation.
- Stretching and Strengthening: Once the pain subsides, begin gentle stretching and strengthening exercises for the triceps. (Consult with a physical therapist).
- Form Correction: Ensure you are using proper form during your exercises. Consider working with a trainer to correct any errors.
- Gradual Progression: Increase the intensity and duration of your workouts gradually to allow your body to adapt.
- Warm-up Properly: Always warm up before exercising to prepare your muscles and tendons for activity.
When to See a Doctor:
If the pain is severe, persistent, or accompanied by swelling, numbness, or weakness, consult a doctor or physical therapist. They can diagnose the problem and recommend appropriate treatment.
