Tricep and forearm tendonitis pain in both arms from overtraining

I have had tendonitis in my triceps and forearms for a little over a year now. From overtraining.

They have gotten better but both arms still have pain in them which is preventing me from lifting.

I kind of did what you recommended for people with tendonitis only instead of doing ice dips I did ice baths by putting very cold water and ice into a large bucket that I could fit my arm into.

I would do ice baths 1 or 2 times a day for seven days, this helped my arms but I still have pain.

I really want to get back into the gym soon what should I do? How can I speed up the recovery process?


Joshua Answers:

Using a 5 gallon bucket and ice water is perfectly viable.

Did you ice dip in that, or did you leave them in longer than 10ish seconds?

The Tendonitis you have in your arms is partly made up of Pain Enhancing Chemical from the Process of Inflammation you have chronically in place.

See: What Is Tendonitis?
But there are other factors, including nutritional deficiency, and muscles and connective tissue that are TOO TIGHT.

If they stay TOO TIGHT, you'll continue to have problems.

I make my ebooks and DVDs available because they have a complete plan that answers your question.

But if you want a couple free tips, keep ice dipping and see:
Magnesium for Tendonitis, and check out HAMMERTIME on this page: Tennis Elbow Treatment

More questions, more answers.

Please reply using the comment link below. Do not submit a new submission to answer/reply, it's too hard for me to find where it's supposed to go.

And, comments have a 3,000 character limit so you may have to comment twice.

Joshua Tucker, B.A., C.M.T.
The Tendonitis Expert

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Comments for Tricep and forearm tendonitis pain in both arms from overtraining

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May 05, 2011
Tricep and forearm tendonitis pain in both arms from overtraining (continued)
by: Anonymous

No I did not ice dip I put my entire arms in the water for 15 minutes for 7 days. I felt some results but not fully. I started taking magnesium a couple days ago and I think it helps a little. Im going home in a few days and I was wondering how long I should Ice bath or Ice dip for till I see results? My pain is not the debilitaing at all just nagging and won't go away how long do you predict it would be until I am ready to hit the gym again?


Joshua Comments:

Hey there.

I really can't make any predictions. I just don't know enough, especially over distance like this.

I can say, though that doing a single ice bath for 15 minutes is not as effective as a bunch of 10-20 second ice dips.

Do you want one squeeze of the sponge, or multiple squeezes of the sponge?

Also, if you've been active and training, and possibly overtraining, over time, you likely need more than just icing.

Ice dipping is GREAT for reducing inflammation, getting waste product and other irritant out, and getting new blood and nutrition to muscles etc so they can work better.

But if your muscle tone is stuck too tight, if you connective tissue is shrunk wrapped and constrictive, icing isn't going to do much directly for that.

And keep up with the Magnesium. No reason not to, and lots of reasons to.

May 06, 2011
Tricep and Forearm tendonitis pain in both arms from overtraining (continued)
by: Anonymous

Well I have taken a year off from the gym besides doing cardio and legs so I don't think I'm at the point wheres its too tight. What other methods could I use besides icing that would help the pain go away? Stretching?

Also when inflammation is eliminated does that I am fully healed?


Joshua Comments:

Well, if you're not tight, then stretching wouldn't help at all, would it?

The fact is, if tightness was the problem, taking a year off wouldn't necessarily change that.

The body gets tight and stays tight, by default. Connective tissue shrink wraps, then you're stuck tight.

I'm not saying you are tight, I'm just sayin'.

Also, 'healed' implies that you are/were injured. Did you have any actual rip or tear, or even microtrauma?

Inflammation kicks in if you are injured, or if your brain -thinks- you're injured, which it will if things get too out of whack.

But yes, if there's no inflammation, that's a GREAT sign.

May 08, 2011
Tricep and Forearm tendonitis pain in both arms from overtraining (continued)
by: Anonymous

I really do not think I have a tear because the pain level isn't that high and I do not have pain all the time I basically just have flair ups.

I am going to try ice dipping and ice baths for arms for a week when I get home tomorrow and see how it is from there. The weird part is it feels pretty good today it just some days it hurts and other days it does not is that a sign its getting better?

Does the frequency of how much the pain occurs determine how badly the injury is and if its healing or not?


Joshua Comments:

'Better' is a relative term. Pain can go away, but the structural components can still be getting slowly worse.

As a general rule, if the pain comes and goes, that means there's a back and forth battle between the Upward Spiral and the Downward Spiral.

More tightness and pain creates more tightness and pain. Your body is always -trying- to make it better.

It wins for a while, looses for a while, and eventually either wins or loses (usually loses).

May 09, 2011
Tricep and Forearm tendonitis pain in both arms from overtraining (continued)
by: Anonymous

Well what can I do in order to make sure I win this battle?


Joshua Comments:

1. Ice Dip what you can.

2. Ice Massage forearms and triceps.

3. Magnesium for Tendonitis

4. Get back to me in a week or more (of doing the above) and tell me what exactly you did, and what exactly the results are. The more you do, the better your results will be.

Jun 08, 2015
Painful knots in both triceps
by: Meredith

Hi! My dr claimed I had tennis elbow (which I came to him for slight elbow pain) but I really think I have trigger points as I've seen diagrammed to refer to elbow.

These showed up after long tennis season 2-3 x wk and now won't go away after at least a couple wk of rest and massage. Currently take magnesium. Any other suggestions on how to get rid of these knots?

Suggestion on a brace for tennis? No forearm pain just triceps?



Joshua Comments:

Hi Meredith.

What type of Magneisum are you taking? Did you read the Magnesium For Tendonitis page (linked to in this thread)?

Did you try ice dipping as described on the How To Reduce Inflammation page?

Sep 15, 2015
by: Anonymous

Thanks for response. I just saw this- I am testing with airrosti and magnesium and icing with peas. Are ice dips more successful? I currently only take 500mg mag a day. Will read the magn article now. Thanks!


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