Triceps Tendinitis | Tendinopathy | Elbow Rehab (Exercise & Strengthening Progressions)

Summary by Krater

This video presents a comprehensive rehab plan for triceps tendinopathy, detailing anatomy, the Goldilocks principle of load management, exercise selection, modifications, and single-joint exercises.

From the video

Answers: How do you rehab triceps tendinopathy?

• triceps tendinopathy anatomy
• load management
• exercise selection and modification
• compound multi-joint pushing movements
• single-joint isolation exercises
• shoulder accessory exercises

Exercises

• skull crusher · dumbbell · 3-5x6-12
• overhead press · barbell
• overhead press · dumbbell
• overhead press · kettlebell
• unilateral overhead press · dumbbell
• push up · bodyweight
• bench press · barbell
• bench press · dumbbell
• incline bench press · dumbbell
• narrow push up · bodyweight
• wide push up · bodyweight
• dips · bodyweight
• triceps pressdown · resistance band · 3-5x6-12
• supine shoulder flexion · dumbbell · 3x6-8
• straight arm pulldown · resistance band · 3x10-15
• prone extension · bench · 3x30-45s
• knee supported external rotation · dumbbell · 3x10-15
• pull up · bodyweight
• bicep curl · dumbbell

What it concludes

• Triceps tendinopathy is primarily a load management issue rather than pure inflammation.
• Training modifications should aim to keep symptoms at 3 out of 10 pain or less while making objective progress.
• Rehab for triceps tendinopathy typically takes 3 months or longer.
• Adjusting exercise selection, range of motion, tempo, and incorporating isolation and accessory work can help manage load effectively.