Explanation of Diagnosis

Triceps tendonitis is inflammation of the triceps tendon, which connects the triceps muscle to the olecranon (bony tip of the elbow). It is usually caused by overuse, repetitive pushing or pressing motions, or excessive strain from weightlifting or sports. Symptoms include pain at the back of the elbow, tenderness, swelling, and weakness when extending the arm.

Specific Work Modifications

• Avoid repetitive pushing, pressing, or overhead lifting (e.g., lifting heavy objects, using tools, or forceful pushing).
• Modify workstation setup to reduce strain (ergonomic tools, proper desk height, wrist/elbow supports).
• Take frequent breaks to stretch and prevent overuse.
• Use a brace or compression sleeve to support the elbow if needed.
• Avoid resting the elbow on hard surfaces for prolonged periods.

Specific Activity Modifications

• Avoid activities requiring strong triceps engagement, such as push-ups, bench presses, dips, throwing sports, and tennis serves.
• Modify workouts by reducing overhead movements and heavy pressing exercises.
• Use lighter weights and higher repetitions when returning to strength training.
• Gradually reintroduce sports while maintaining proper technique and warm-ups.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports tendon healing.
• Vitamin C (500 mg daily) – Aids collagen synthesis for tendon repair.
• Magnesium (300-400 mg daily) – Helps muscle relaxation and recovery.
• Turmeric (500 mg twice daily) – Natural anti-inflammatory.
• Omega-3 fatty acids (1000 mg daily) – Reduces inflammation and stiffness.

Recommended Nutrition and Hydration

Diet Recommendations:

• Anti-inflammatory foods: Leafy greens, berries, nuts, and fatty fish (salmon).
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support muscle and tendon repair.
• Limit processed foods and excess sugar, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain tendon hydration.
• Limit caffeine and alcohol, which can slow healing.

Home Exercise Prescription

Perform 2-3 times daily to reduce pain and improve mobility:

1. Triceps Stretch

1. • Raise your affected arm overhead and bend the elbow so your hand reaches toward your upper back.
   • Use the opposite hand to gently push the elbow for a deeper stretch.
   • Hold for 20-30 seconds, repeat 3 times.

2. Elbow Extension Stretch

1. • Fully straighten your arm and hold the position to gently stretch the triceps.
   • Hold for 20-30 seconds, repeat 3 times.

3. Eccentric Triceps Strengthening (once pain improves)

1. • Hold a light dumbbell (1-3 lbs) and perform slow triceps extensions, lowering over 3-5 seconds.
   • 10 reps, 2-3 times daily.

4. Isometric Elbow Hold

1. • Press the back of your hand against a surface without moving the elbow.
   • Hold for 5 seconds, 10 reps.

5. Forearm Supination/Pronation Exercise

1. • Hold a light weight (or a hammer) with the elbow bent at 90°.
   • Rotate the palm up and down slowly.
   • 10 reps, 2-3 times daily.

Avoid heavy resistance or high-impact movements until fully recovered.

Helpful Books

1. "Framework for the Shoulder: A Practical Guide to Preventing Injury and Returning to Activity" – Nicholas A. Dinubile, MD
2. "Rebuilding Milo: The Lifter’s Guide to Fixing Common Injuries and Building a Strong Foundation" – Aaron Horschig

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.