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The triceps brachii is a muscle that runs from the scapula (shoulder blade) to the olecranon process (the bony bump on your elbow). It is made up of three parts: the long head, the lateral head, and the medial head. The triceps can be strained by overuse or sudden injury, leading to tendonitis and pain. To relieve this pain and speed up recovery, massage can be used to relax the muscle tissue and improve blood circulation. This helps to nourish the muscle with oxygen and nutrient-rich blood, while also removing accumulated toxins through the lymphatic system. Self-massage can be done with a massage ball or with your hands, applying pressure to trigger points and tender spots to help the muscle recover its elasticity and flexibility.
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What You'll Learn
Triceps anatomy
The triceps brachii is a large, thick muscle on the dorsal part of the upper arm. It often appears in the shape of a horseshoe on the posterior aspect of the arm. The primary function of the triceps is the extension of the elbow joint. It is composed of three heads (tri = three, cep = head): a long head, a lateral head, and a medial head. The tendons all have different origins, but the three heads converge to form a single tendon distally.
The long head originates from the infraglenoid tubercle of the scapula, while both the lateral head and the medial head originate from the humerus. The long head of the triceps brachii descends through the wedge-shaped interval between the teres major and minor and the humerus, creating three distinct anatomical spaces. The upper triangular space is bounded by the teres minor and subscapularis superiorly, the teres major inferiorly, and the long head of the triceps laterally. This space allows the passage of the circumflex scapular artery and vein from the axillary region to the scapular region.
The lateral head originates from a narrow, linear ridge on the posterior surface of the humerus, just superior to the radial groove. A portion of the muscle fibres also arise from the lateral intermuscular septum. Its attachment ascends obliquely, beginning from the lateral border of the humerus behind the deltoid tuberosity. The medial head is overlapped by the long and lateral heads of the triceps. It has a broad origin along the entire posterior surface of the humerus inferior to the radial groove. Its attachment extends over an elongated triangular area on the humerus. The apex of the triangle is located on the medial border of the humerus above the insertion of the teres major, while the base is the line that connects the medial and lateral epicondyles of the humerus.
The three heads converge into a single tendon, which attaches to the proximal portion of the olecranon process (the bony prominence of the elbow) located on the upper portion of the ulna. The triceps' main function is extending the forearm at the elbow joint, opposing the action of the flexors such as the biceps brachii. The triceps brachii is located in the dorsal compartment of the arm. The lateral intermuscular septum separates the dorsal part of the arm from the ventral aspect, which is where the flexors of the arm are (biceps, brachialis, and brachioradialis).
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Triceps trigger points
The triceps brachii is a three-headed muscle that is located at the back of the upper arm. It is the primary muscle used for elbow extension and also extends and adducts the shoulder. Trigger points in the triceps brachii can cause pain in the upper back, shoulder, arm, neck, upper trapezius, deltoids, upper arm, and elbow.
Trigger points in the triceps can be caused by repetitive or stress overload in activities that involve straightening the arm, such as desk work, driving, or other handwork without effective elbow support. They can also be caused by excessive pushing exercises, such as push-ups or bench presses, especially for those who are new to fitness or have increased weights too quickly. Additionally, any strong extension of the elbow, such as pushing against something, can be painful if trigger points are present in the triceps muscle.
To locate and treat triceps trigger points, you can perform self-compression and self-pressure release techniques. First, establish a foundation of diaphragmatic breathing. Then, use your hand from the unaffected side to gently grasp and explore the triceps muscle, noting any sorer areas. Pinch the long head of the triceps, which runs down from the shoulder blade, and search for tender spots and trigger points. When you find a trigger point, slowly roll it between your fingers, being gentle to avoid straining your fingers. Alternatively, form your hand into a shovel shape with contracted fingers and press with their tips into the muscle, searching for tender areas.
You can also use a hard ball or pressure tool for self-massage. Sit with one knee on the ground and the other knee up, supported by the foot. If your pain is in your left tricep, for example, then your right knee should be on the floor. Locate the left tricep and its trigger point, and place the ball on the muscle, pushing it against a wall.
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Self-massage techniques
To perform a self-massage, you can use either your hands or a massage ball. Begin by pinching the long head of the triceps, which runs down from your shoulder blade, and search for tender spots and trigger points. Once you locate a trigger point, apply pressure and slowly roll it between your fingers. You can also place a massage ball under a tender point and lean into it, using a table or bench for support, while slowly extending your elbow to activate the triceps muscle.
It is important to massage the whole muscle, including the nontender areas of the triceps muscle belly, to accelerate recovery and improve blood circulation. Restoring circulation stimulates the healing process of the muscle and its connective tissue. If you are able to tolerate a cross-fiber massage, you can do this for up to 20 minutes or in shorter intervals of 5 minutes, four times a day, every other day.
Remember to also inspect the outer part of the muscle and be mindful of any pain or discomfort that may indicate an injury. A triceps strain can cause muscle soreness, swelling, tenderness, and, in severe cases, complete loss of function. If you experience severe pain or discomfort, it is important to consult a medical professional for advice and treatment.
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Triceps tendonitis
To treat triceps tendonitis, it is recommended to give the tendon some rest without completely refraining from activity (relative rest) and then to strengthen it with exercises that do not worsen the injury. Massage therapy can also be used to alleviate pain and tension. It is important to note that massage should not be used when the injury is fresh, usually 2-3 days after the initial injury. Once a few days have passed, massage can be a great way to manage the discomfort that comes with the long-term recovery process.
- Using two fingers with light-to-moderate pressure, move side to side across the tendon above the elbow. Repeat for 30 seconds. If this causes pain, stop and wait a few days before trying again. If it feels good, continue moving up the triceps, repeating the same motion for a total of 2-3 minutes.
- Lie down on your side with the affected arm outstretched and use a foam roller to gently roll the area, easing pain and promoting healthy mobility.
In addition to massage, other treatments for triceps tendonitis include home remedies, physical therapy, and medications such as nonsteroidal anti-inflammatory (NSAID) drugs like ibuprofen or naproxen. If the condition is severe or other methods have not worked, surgery may be required to repair the damaged tendon.
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Triceps strain
A triceps strain occurs when the bicep muscle is stretched beyond its limit, causing a "muscle strain", "muscle tear", or "muscle pull". The triceps are made up of three heads, all of which attach to the olecranon process (the bump on your elbow). The main movement of the triceps is the extension of the elbow, but it also extends and adducts the shoulder.
The most common symptom of a triceps strain is a sudden pain when extending the elbow. There may also be additional 'popping' or 'cracking' sounds when straightening the arm. The back of the arm may be sensitive to touch and hurt when pressure is applied.
Grades of muscle strain determine the amount of damage to the muscle. A Grade 1 strain is the mildest, with slight damage to a small amount of muscle fibres. While uncomfortable, the muscle retains most of its strength. A Grade 2 strain involves more fibres, with the muscle losing some of its strength and function. A Grade 3 strain is the most severe, with the muscle completely torn into two separate pieces, causing a complete loss of function.
In the first 24-48 hours after a triceps strain, it is important to control the amount of swelling by reducing blood flow to the injured area. The RICE regime (Rest, Ice, Compression, Elevation) should be followed to reduce swelling and pain. After 48 hours, moist heat may be applied. It is recommended that you begin a program of gentle stretching after a few days of rest. If the pain and swelling do not subside, you should seek medical attention to ensure you have not torn your muscle or tendon.
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Frequently asked questions
The triceps brachii is a muscle that consists of three parts that fuse together at the olecranon, the bony landmark at the elbow. It is the only muscle on the back of the arm.
Pinch the flesh at the back of your arm. Now you can feel it from your shoulder blade to your elbow. Form a tight fist, contract the arm, extend the elbow, and then feel the course of the muscle from your elbow up to your shoulder blade.
You can use a massage ball or your hands. For the long part of the triceps brachii, use your fingers to pinch the long head and search for tender spots. When you find one, slowly roll it between your fingers. With a massage ball, place it on the muscle and push it against a wall. Search for tender spots and massage them by rolling the ball over the area.
Pain from triceps trigger points can be felt in the neck, upper trapezius, deltoids, upper arm, and the elbow. Triceps tendonitis can also occur due to overuse or injury, causing inflammation of the triceps tendon.
For mild tendonitis, several days of rest, icing, and OTC pain relief may be sufficient. More severe cases may require physical therapy or, in rare instances, surgery.
