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How to Fix a Sore Tricep

author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.

The triceps are located on the outside of the upper arm. The pain you are feeling could be from lifting too much weight during a workout, a strain or the result of an injury. Using at home treatment, you can reduce your pain and restore function to your tricep, but you should never replace professional medical treatment with home care.

Step 1

Rest your triceps for at least 48 hours before exercising again or performing any physical task, such as gardening and carrying heavy objects. During rest periods, your muscles are able to repair and recover from physical stress.

Step 2

Use cold therapy on sore triceps during the first 72 hours of soreness. Place ice packs on your triceps for 10 minutes a time, up to three times a day. This will help alleviate pain and swelling.

Step 3

Use warm therapy after 72 hours of cold therapy. Heat helps reduce pain, loosen up muscles and increase blood flow to the area. Apply a warm compress or soak in a warm bath.

Step 4

Take an over-the-counter pain reliever. Common medications include ibuprofen and acetaminophen. Read the entire label and consult your doctor if you are currently taking other medications.

Step 5

Stretch your arms after long periods of inactivity. Move slowly into each stretch until you feel a little bit of tension. Hold each stretch for 15 to 20 seconds and slowly release. To stretch your tricep, bend your arm behind your head, place your opposite hand on the opposite elbow and gently press downward.

Step 6

Make an appointment with your doctor if you tricep remains sore for longer than a week. You should also see your doctor if your pain worsens, you lose feeling in your hands, experienced an injury or if there is redness or bruising around your tricep.

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