While it's always best to check with your doctor if you feel persistent triceps pain or other muscle aches, sore triceps can usually be pinned on two or three prime "suspects."
Triceps ache after a workout? Your upper arms may need more conditioning before you push them too hard. Achiness after light activity? Atriceps tearfrom a sudden wrench or strain from overusing those muscles in your daily life may be the cause.
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Home Treatment for Sore Triceps
的玩家rst steps on the road to recovery from sore triceps are rest and pain-relieving strategies. For minor to moderate muscle aches,home treatmentsare fairly simple. Among the strategies for triceps pain and other muscle ailments are:
- 休息。的玩家rst 24 to 72 hours after you first experience sore triceps, keep your activity to a minimum. Take a break from sports and strength training, and don't do any other heavy lifting.
- More rest! Along with avoiding straining your arm muscles, getting enough sleep encourages healing. De-stressing during your waking hours also reduces muscle tension. If you have a hard time relaxing, consider meditation or a walk in the woods.
- 冷与热。三头肌的疼痛的头几天，结冰面积是缓解疼痛的最有效的方法，因为冷消肿。最多三天之后，然而，一个加热垫或热敷更可能以舒缓酸痛肱三头肌。
- Over-the-counter painkillers。As with ice packs, ibuprofen and acetaminophen reduce both pain and swelling. Follow the package directions for the correct dosage. If you're still in pain, your doctor may offer prescription strength versions of these medications, or another type of medication.
Perform Specialized Stretches
When you're noticing triceps ache after a workout,伸展运动in which you extend your arms in front of you or above you are most likely to target those muscles. Any triceps stretching you do should be gentle, so that you experience a pulling sensation in your triceps, without added pain.
Start with your right arm raised above your head, then bend it at the elbow with your fingertips grazing the back of your neck. To延长拉伸for your right tricep, use your left hand to gently push backwards on the right elbow. Hold this position for about 30 seconds, then switch arms and repeat the stretch.
Add Strengthening Moves
Once the soreness dissipates, addingstrengthening movescan help prevent future flare-ups of tricep pain. Talk to your doctor or physical therapist to confirm that you're ready to work your sore muscles. Start by doing up to 10 repetitions of your chosen triceps workout. As you get stronger, you can do more reps per workout, or add a few sets of these moves during the day.
Try Traditional Pushups
A传统的俯卧撑加强多上身肌肉，包括你的肱三头肌。越接近你的手彼此，更多的工作，你的三头肌需要做的，你提高和降低你的身体。如果这是过于激烈，开始用你的双手放在相距较远。当你的上臂加强，你就可以开始你的时候你做俯卧撑，使你的手臂更加紧密。
加入三头肌骤降
Thetriceps dip是另一种经典的三头肌强化剂。使用锻炼板凳，一个坚固的床或椅子的稳定支持。
Sitting on your chosen surface, place your hands down near your hips at the edge of the surface, with your fingers pointing down. Push off from the surface, dip your hips and bend your arms so that your elbows are at a 90-degree angle. Hold for a moment and then push back up to your starting position.