Tricep Tendonitis - back at boxing

Big_luse86 · 02-03-2009, 09:26 PM

Been back doing boxing for about a month ... and as I ussually do I seem to have pushed it too hard, to fast.

The lateral tricep tendon (primarily) on my left arm but also a bit on my right is pretty jacked up ... anyone experience this? And what have you done to treat it

sprawl&brawl · 02-04-2009, 10:07 AM

Yes, I battle it from time to time and I've treated myself with pretty good results. First and foremost, rest is key, you need a good couple of weeks off. Then alter all of your exercises: you have to stop fully extending your elbow on all of the pushing exercises. Do not lock out on bench, dips, military press, punches, or tricep extensions. Always stop an inch or two before lockout. Two things happen when you do this; first of all, you take alot of stress off the tendon, second- you keep constant tension on the muscle (which is hard but good for your strength) Alot of guys really like to lock out their tri's, they think they are getting maximum muscle contraction, but really the last few inches of the contraction really focuses on the tendon itself, thus eventually causing inflammation. Next is the treatment. I picked this up from another muscle head when he had tricep tendinitis. Two things can really help out with this problem. 1. Infrared therapy- you can buy home units for about $130.00 and i'll try to find you a link, but this helped me out tremendously. Infrared is proven to produce increased celluar activity. When it comes to tendons and ligaments they have a very very poor blood supply, so when you introduce the infrared therapy it causes cell mitosis and you heal much much faster. I've tried it and it worked for me, not a doubt. The next thing would be eccentric training for your injured tendon. You can read about eccentric training reports in regards to achilles and patellar tendinints. It is highly useful for tendinitis. For the tricep, you use a single hand attachement handle for tricep pushdowns. you find a light but moderate weight- you use your good hand to push the handle down, then you use your weak hand to resist it back up. Essentially, you are doing negative one handed tricep extensions. do this for about 6-8 weeks 3 or more times a week. After 8 weeks you will feel alot better. I've used all of these principles to a high success rate. I was an avid bencher and boxer and I had problems all of the time but I"ve used this type of therapy and I can train again. Last note, don't pill up and try to train, it wall cause more harm. You have to rehab effectively to overcome overuse injuries. Get back to me if you have any other questions.

Big_luse86 · 02-05-2009, 04:36 PM

Thanks bro - had a good ART session yesterday and my chiro also advised me on doing eccentric training.

Im probably going to keep boxing light twice a week just to keep timing and conditioning, but im going to stay away from any other training that may strain it.

TBH it feels way better already - thanks for the advise bro.

ps. I have my own ultrasound machine that I use once or twice a day also.

LOWKICK87 · 02-05-2009, 09:26 PM

i think ive got the same thing? it hurts around ur elbow? after punching or doing weights or sometimes during. if thats wat it is stretching with one arm behind the head works

Big_luse86 · 02-06-2009, 06:03 PM

thanks fellas, always appreciate the input here.

Dapit26 · 02-12-2009, 12:09 AM

Quote:

Originally Posted by LOWKICK87

i think ive got the same thing? it hurts around ur elbow? after punching or doing weights or sometimes during. if thats wat it is stretching with one arm behind the head works

Sounds more like tendonitis if it's in your elbow. Do you hear a clicking? If it's tendonitis, it's very hard to cure. Stop immediately or refrain from anything that bothers it as it will progress. Try getting an armband that limits range of motion. Also, sometimes you can feel a sliding or the build up of scar tissue in that area. Try heating for 15-20 minutes, stretching and then icing. Ultrasound will really help as well

Dapit26 · 02-12-2009, 12:22 AM

Quote:

Originally Posted by Big_luse86

Been back doing boxing for about a month ... and as I ussually do I seem to have pushed it too hard, to fast.

The lateral tricep tendon (primarily) on my left arm but also a bit on my right is pretty jacked up ... anyone experience this? And what have you done to treat it

Did you get an MRI at all? Just to make sure it's that. Often times it can be the olecranon that's damaged which is behind the elbow. Even some shoulder injuries will radiate pain throughout the tricep or cause the tricep to tighten due to overcompensation. R.I.C.E is very important for any acute injury. ART is great as well as deep tissue massage. If it is the tendon, heating the area should really help relieve the pain. You have an ultra sound machine at home? Is it legit? I'm only asking because you can't own one in the states unless if you have a writtenscript for it. I know you can order the pulsating portable versions that are DC but they are very low frequency and usually aren't giving more than 1 MHz. I also own one that's strait from Physical Therapy, it's a 3MGz Mettler. I only ask because hospital strength can be dangerous (can burn bone and damage organs very easily) and usually run $2,500-$4,000 for a good one. Also, if the problem persists, I'm not sure where you live but some PT's, chiros, etc... have DMS treatment along with Graston tools that have really been proven to help with tears, tissue damage and so on. Ask your chiro, I'm sure they'd know about it. I've had every injury in the book from training MMA and competing in powerlifting