What should I do if my triceps muscle hurts when I lift my hand

The pain in the triceps brachii can be relieved by resting, applying cold and hot compresses, medication, physical therapy, rehabilitation training, and other methods. Triceps pain is usually caused by muscle strains, tendinitis, overuse, poor posture, shoulder joint lesions, and other reasons.

1. Rest brake

During the acute phase, it is necessary to immediately stop the painful movements and avoid lifting heavy objects or excessively stretching the arms. Temporarily fix the affected limb with a triangular bandage to reduce triceps muscle contractions. Generally, it is necessary to brake continuously for 2-3 days, and gradually resume activity after the pain is significantly reduced.

2. Cold compress and hot compress

Within 48 hours of pain onset, use ice packs for 15 minutes each time, 3-4 times a day, to reduce inflammatory reactions. After 48 hours, switch to hot compress and use a hot towel or warm water bag to promote local blood circulation. Note that the temperature should not exceed 40 degrees Celsius to prevent burns.

3. Medication therapy

Non steroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules and diclofenac sodium enteric coated tablets can be used as prescribed to relieve pain and swelling. When muscle spasms are obvious, it can be combined with methylprednisolone hydrochloride tablets to relax the muscles. For external use, flurbiprofen gel patch can be applied locally.

4. Physical therapy

Ultrasound therapy can promote tissue repair, and shock wave therapy has a significant effect on chronic tendinitis. The rehabilitation department of the hospital also provides treatments such as infrared irradiation and medium frequency electrical stimulation, 2-3 times a week, requiring 1-2 consecutive courses of treatment.

5. Rehabilitation Training

After pain relief, passive joint range of motion training begins, gradually transitioning to resistance exercises with elastic bands. Recommend wall push ups, over the head rope downward pressure and other exercises to strengthen the triceps, 10-15 times per group, 2-3 groups per day, and pay attention to controlling the intensity of the exercise.

It is advisable to avoid maintaining a high arm posture for a long time in daily life, and pay attention to elbow joint support when using a computer. Adequate warm-up before exercise and strengthening of rotator cuff muscle strength training can prevent recurrence. If the pain persists for more than two weeks or there is numbness in the arms, it is necessary to seek medical attention promptly to rule out lesions such as cervical spondylosis and rotator cuff injury. During the recovery period, appropriate supplementation of protein and vitamin C can promote muscle repair, but overall calorie intake should be controlled to avoid weight gain and increased joint burden.