How to Heal Triceps Pain with Massage

How to Heal Triceps Pain with Massage: Self-Treatment Tips from Bob & Brad

If you've got a sore spot at the back of your upper arm, you might assume it's just "tennis elbow" or shoulder strain. But for a lot of people, that nagging pain is actually coming from the triceps — and it's often something you can treat yourself at home.

In this guide, physical therapists Bob and Brad break down the anatomy behind triceps pain, how to tell if it's really your neck causing the trouble, and the exact massage techniques to relieve it.

Is It Really Your Triceps... or Your Neck?

Before treating the muscle itself, it's worth ruling out a sneaky impostor: nerve irritation from the neck can mimic triceps pain. Bob and Brad recommend two quick self-tests:

• Spurling Test (Neck Compression): Tilt your head back and to the painful side, hold for 30 seconds. Pain, tingling, or numbness down the arm is a positive sign that your neck may be the source.

• Radial Nerve Tension Test: Test the unaffected arm first for comparison, then check the painful side for restricted movement or increased symptoms.

If either test is positive, the issue may be nerve-related rather than a muscle strain, and a different treatment approach is needed.

What a Triceps Strain Actually Is

The triceps muscle is made up of three heads (long, lateral, and medial) that all merge into one tendon at the elbow. A strain happens when the muscle is stretched beyond its limit, and injuries are typically graded by severity:

• 1st degree: Mild soreness from slight overstretching

• 2nd degree: Swelling, bruising, and partial fiber tearing

• 3rd degree: Severe pain with a complete muscle or tendon tear, sometimes requiring surgery

Common causes include repetitive daily strain, pushing exercises like bench press, falling onto an outstretched arm, or general wear and tear with age.

Signs You May Have a Triceps Strain

Watch for swelling, bruising, muscle spasms, point tenderness, visible indentation in the muscle, weakness, or a "pop" sound at the time of injury. If a fracture is suspected, an X-ray may be recommended.

Bob & Brad's Self-Massage Treatment Steps

1. Cross-fiber friction massage over the tender area near the elbow attachment.

2. Finger-over-finger or side-to-side massage, applied firmly and deep into the tender spot for 30–60 seconds. If symptoms plateau or improve, continue. If they worsen, stop and try again another day.

3. Massage the surrounding, non-tender areas of the triceps as well — not just the sore spot.

4. Build up gradually, working toward sessions of up to 20 minutes, or shorter 5-minute sessions four times a day, every other day.

5. Try a massage gun with a ball or pointer attachment for added relief.

   
   

When to See a Professional

If you're dealing with significant swelling, suspect a complete tear, or your symptoms don't improve with at-home massage, it's time to check in with a physical therapist or doctor.

Watch the full video and download the PDF guide for step-by-step tests and massage techniques.