How to relieve arm triceps pain

Brachial triceps pain can be relieved through methods such as hot compress, stretching and relaxation, local massage, medication treatment, and adjusting exercise intensity. Triceps pain is often caused by muscle strain, excessive exercise, or improper posture, and intervention measures should be selected based on specific reasons.

1. Hot compress

Hot compress can promote local blood circulation, relieve muscle stiffness and pain. Apply a warm towel or hot water bottle to the painful area for 15-20 minutes each time, repeating 2-3 times a day. Note that the temperature should not be too high to avoid burning the skin. Hot compress is suitable for pain caused by chronic strain or non acute inflammation.

2. Stretching and Relaxing

Stretching exercises targeting the triceps can effectively reduce muscle tension. Raise the painful arm above your head, bend your elbow joint, and gently pull your elbow with your other hand to slowly apply pressure to the opposite side, holding for 15-30 seconds before relaxing. Repeat 3-5 sets daily, paying attention to gentle movements and avoiding excessive pulling that may cause secondary injuries.

3. Local massage

Gently massage the painful area to help relax the muscle fascia. Use the thumb or palmar root to perform circular compressions along the direction of the triceps brachii muscle, with a moderate amount of soreness and swelling, for 5-10 minutes each time. It can be used in conjunction with menthol topical drugs to enhance the effect, but it is prohibited when the skin is damaged.

4. Drug treatment

Non steroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules, diclofenac sodium gel or flurbiprofen patch can be used according to the doctor's advice when the pain is obvious. Oral medication should be taken with attention to gastrointestinal irritation, and external medication should avoid contact with wounds. If the pain persists for more than a week or is accompanied by redness, swelling, and fever, timely medical attention should be sought to rule out tendinitis and other lesions.

5. Adjust exercise intensity

Reduce exercises that require triceps force, such as push ups and push ups, and avoid lifting heavy objects or repetitive arm movements. During the recovery period, low impact exercises such as swimming and yoga can be chosen to gradually increase the load. Warm up and relax thoroughly before and after exercise, and use muscle patches for support if necessary.

It is necessary to maintain correct sitting posture and arm placement in daily life, and avoid maintaining a fixed posture for a long time. During sleep, the painful side of the arm can be raised to relieve pressure. Moderate intake of foods rich in vitamin C and protein, such as citrus fruits and eggs, in the diet can help with muscle repair. If the pain is accompanied by limited joint movement or worsening at night, it is recommended to seek medical attention from a rehabilitation or orthopedic department as soon as possible, and clarify the presence of organic lesions such as muscle tears or calcification through ultrasound examination.