What to do if your triceps is injured and how to exercise correctly

　　How to treat a triceps injury? It is very important to confirm the extent of the injury, otherwise the subsequent treatment will be difficult to grasp. So what are the common ways to deal with muscle injuries? How to perform triceps exercises correctly exercise Woolen cloth? Let’s follow along with the editor below!

　　How to deal with triceps injury

　　When you do movements such as dips and extensions, you stretch the insertion point of your triceps at the elbow. If too much pressure is placed on the bursa in this area, it can cause inflammation and a burning sensation. Triceps can also be strained if they are overtrained or given sudden stress due to lack of training technique. If the triceps is completely torn, it must be structurally repaired surgically.

　　Confirm severity

　　After a muscle strain, you must first confirm the severity, lift your arm, or shake your arm to see if there is severe pain. Under normal circumstances, after a muscle strain, there will be severe pain in the injured area. You can feel the rope-like hard lump formed by muscle tension with your hands, which is obviously painful to touch, local swelling or subcutaneous bleeding, and the activity is obviously restricted.

　　Hot compress

　　If it is just a slight strain and the feeling is not very strong, but it will hurt when you lift heavy objects or raise your arm, it is recommended to apply heat to the most painful point. The condition will be relieved a lot after applying heat and it will be fine in two days.

　　Ice compress

　　If you feel severe pain at the moment of muscle strain, you should immediately treat it with cold treatment. Rinse the area with cold water or wrap it with a towel and apply cold compresses until the pain and burning sensation subside. If the muscle strain is serious, such as rupturing the muscle belly or tendon, you should seize the time to get rid of it. Hospital For surgical suturing, you must not do it yourself.

　　How to exercise triceps

　　bench extension

　　1. Lie on your back with your hands behind your back on a slightly higher stool, your feet on a shorter stool, and the rest of your body suspended in the air.

　　2. Exhale, relax your shoulders, slowly bend your arms at your elbows, sink your body as much as possible (especially your hips), and pause for 2-3 seconds. When the body sinks, the movement should be smooth, and always control the triceps to slowly lower until you feel the triceps fully stretched.

　　3. Then inhale, stretch your arms to support your body and restore it. Use the contraction force of the triceps brachii to straighten the arm and the triceps brachii at the "peak contraction" position, and pause for a moment. Repeat the above action process.

　　Narrow Grip Parallel Bar Dips

　　1. Hold the support bar narrowly with both hands, raise your body to the height of your elbows, look forward, and always keep your elbows pointing back.

　　2. Inhale, hold your breath and slowly lower your body until your upper arms are parallel to the ground. Don't put a noticeable stretch on your chest or shoulders; keep the focus on your triceps.

　　3. Contract the triceps brachii, quickly straighten the elbow joint, push the body upward, and return the elbow joint to a fully extended state.

　　4. Pause for a moment and repeat. (Reference website: Public Health Network)