How long do triceps need to recover

Exposed pressure areas are padded and the contralateral arm is supported in a gutter to allow for anaesthesia access. A midline posterior approach is used with a skin incision curved over the ulnar aspect of the olecranon. Two fasciocutaneous flaps are raised either side and ulnar nerve is identified with blunt dissection and protected throughout the procedure.

Soft tissue dissection is continued until the ruptured triceps tendon is adequately exposed. If the tendon end is degenerative in appearance, then this is sharply excised to healthy tissue, aiming to optimize tendon healing.

The musculotendinous junction of the triceps is then mobilized by blunt dissection, taking care to protect the ulnar and radial nerves Figure 1. With adequate mobilization of the triceps, even ruptures that are detected several weeks after injury can be successfully repaired.

Mobilization of the ruptured triceps tendon is essential especially in this missed acute rupture. The avulsed tendon footprint is prepared by debriding any remaining soft tissue and superficially decorticating the olecranon using a rotating burr. The tendon repair is performed using bone anchors. Two or three double loaded 5-mm Twin Fix bone suture anchors Smith and Nephew Ltd, Watford, UK are inserted into the olecranon using a hammer until a secure hold is achieved Figure 2.

The number of bone anchors used is dependent on the extent of the tendon rupture and the quality of the soft tissues. The same process is repeated on the other side of the tendon using the other bone anchor Figure 3. The exiting suture ends are then tied to the free suture end of the bone anchor using a parachute technique to dock the tendon firmly against the prepared bony surface.

We have devised a postoperative rehabilitation programme for patients undergoing triceps tendon repair. This comprises five different phases of rehabilitation exercises, over the course of 12 weeks, designed to gradually increase strength and range of movement, whilst protecting the integrity of the repair.

At all times, patients are advised to perform the specified exercises as pain allows and to stop if the pain increases. Patients are advised not to use the arm for any weight bearing actives e.

Patients are advised wrist extension and flexion exercises using a light dumbbell and shoulder pendulum and isometric range of movement exercises. The aim of this phase is to establish a pain free range of movement and minimize the effects of immobilization.

Exercises in the brace include active supination and pronation and active elbow flexion, as well as light isometric elbow flexion. Anconeus strengthening exercises are commenced, as well as theraband shoulder rotation exercises. Exercises are performed as per phase 2 and progressed to include open chain shoulder exercises flexion and abduction and loaded supination and pronation exercises.

The elbow brace is removed and patients are allowed a full range of movement. They are advised to avoid heavy lifting and any activities that cause them pain. The aim of this phase is to commence strengthening and kinetic chain exercises, at the same time as being aware of reduced vascularity of the tendon repair at week 6. This is progressed to wall press ups and proprioceptive exercises using a gym ball against a wall. Gentle overhead throwing is performed, as well as bouncing a ball on the floor.

Finally sport specific kinetic exercises are introduced. The aim of this phase is to gradually return the patient to sporting activity. Supine elbow exercises are performed with increasing loads Figure 5 , progressing to plyometrics and throwing exercises in different positions Figure 6. Floor press ups are then introduced, as well as bench presses and shoulder presses.

Finally, tricep dips, crawling on hands and feet and sports specific exercises are performed. No clear treatment guidelines have been established for triceps tendon ruptures, largely as a result of to the rarity of the condition. The affected arm is immobilized and an incision is made. Once the tendon is carefully exposed, tools called bone anchors or suture anchors are placed into the bone which attach the injured tendon to the olecranon with the help of sutures.

In cases where the tendon cannot be repaired directly to the bone, a graft may be needed. When this happens, a portion of a tendon from somewhere else in your body is used to help repair your damaged tendon.

After surgery, your arm will be immobilized in a splint or brace. Repetitive overuse can place stress on the tendon and cause small tears to form. As the amount of tears increase, pain and inflammation can occur.

Some examples of movements that can lead to triceps tendonitis include throwing a baseball, using a hammer, or performing bench presses at the gym. Triceps tendonitis can also be caused by an acute injury, such as falling onto your outstretched arm or having a bent arm abruptly pulled straight.

A very mild case of tendonitis may take several days of rest, icing, and OTC pain relief to ease, while more moderate or severe cases may take weeks or even months to fully recover from. If you need surgery to repair your triceps tendon, your recovery will involve an initial period of immobilization followed by physical therapy or occupational therapy. The aim is to gradually increase the strength and range of motion of the affected arm. One case study reported that a patient undergoing surgery for a torn triceps tendon had recovered completely six months after surgery.

However, a loss of strength or range of motion in the affected arm may also occur. You should always be sure to carefully follow your treatment plan. Many cases of triceps tendonitis may resolve using first-line care measures. However, in some cases you may need to see your doctor to discuss your condition and how to treat it more effectively. A very mild case of tendonitis may ease over several days of at-home therapy while moderate to severe cases can take weeks or sometimes months to heal.

Tendon repair is surgery to treat a torn or otherwise damaged tendon. Learn more about platelet-rich plasma PRP injections, including what they're used for, how much they cost, and what to expect. Over-the-counter anti-inflammatory drugs help reduce pain. Learn how they work. Including an overhead movement in each triceps workout therefore ensures you're targeting the long head for growth and maximizing arm girth.

Or you can do all overhead movements for a change of pace to really smack the long head for maximal stimulation. Bring your arms down to your sides, as you would for press-downs, and the emphasis shifts to the lateral head of the triceps, which is the outermost head.

The lateral head also gets a lot of work when doing close-grip benches and bench dips, as well as triceps dip machines, kickbacks, and skullcrushers. The medial head is the smallest of the three triceps heads. It stabilizes the elbow joint and is involved to some degree in all triceps movements. While you can't isolate it, you can emphasize it by using a reverse grip. Whether it's on press-downs, close-grip benches, or lying extensions, simply turn your hands over from your normal grip.

Be forewarned: You won't be able to use much weight, so this kind of exercise is best done near the end of your triceps routine. Whether you're doing press-downs, overhead extensions, dips, close-grip benches, or skullcrushers, keep your elbows in tight rather than allowing them to flare out. Often this is easier said than done. When your elbows flare out, your other muscle groups—namely the chest and shoulders—join in, reducing the effectiveness of the exercise. Keep those elbows in tight!

When doing close-grip bench presses, don't use a grip that's too close. Besides making it harder to balance, an extremely close grip also puts more pressure on your wrists.

What's more, closer doesn't mean that any more emphasis is placed on the triceps, either. When doing this movement, keep your hands about 8 inches apart, just inside shoulder width. You'll find it stresses the wrists less and you'll be better able to balance the bar.

One of the easiest supersets you can put together involves the skullcrusher and close-grip bench press. With just a flat bench and loaded EZ-bar, start with the skullcrusher.

When you reach failure, go right into a set of close-grip benches. Because the former is a single-joint exercise and the latter is a multijoint move, your pec muscles will help kick in to help you pound out those reps at the end of the exercise pairing. For a slightly different feel, try the superset on a slightly inclined or declined bench, which shifts the emphasis just slightly.

Dumbbell and cable kick-backs are a common triceps exercise, yet they're often done incorrectly. Here's what to watch for: the elbow. Keep your working-side elbow pinned by your side; don't allow it to drop on the negative rep and then raise back up as you compete the positive. Doing so turns a simple single-joint movement that targets the triceps lateral head into a multijoint one that now involves the shoulders.

If you lock your elbow by your side, the joint serves as a hinge. No other movement should be taking place.