Triceps brachii trigger points cause pain along the back surface of the shoulder which goes up to the supra scapular area and down to the elbow, forearm, ring finger and little finger.
Triceps Brachii Anatomy
The triceps brachii consists of three heads: long, medial and lateral. Medial and lateral heads are attached to the humerus at the top, while the long head is attached to the scapula. Underneath, all three heads are combined into a common tendon that is attached to the ulna.
Triceps Brachii Function
The main function of all three parts of the muscle is to extend the forearm at the elbow joint.
The long head of the triceps is also involved in the extension of the shoulder in the shoulder joint and bringing the shoulder to the body.
Triceps Brachii Trigger Points
A person with a problematic triceps keeps the arm slightly bent at the elbow joint and slightly pulls the elbow apart, avoiding any contact with the body. Pain often increases when there is forced extension of the elbow joint, for example, while playing tennis or doing pull-ups.
If the long head of the triceps brachii is injured, the person is unable to bring the arm when its flexed at the elbow joint to the ear and is unable to extend the elbow joint completely while resisting a weight load.
The first trigger point is located in the middle part of the long head of the triceps brachii and spreads pain to the back of the shoulder which sometimes goes to the supra-scapular area and then down along the back of the forearm.
The second trigger point is located in the middle part of the medial head and causes pain in the area of the external epicondyle of the humerus, which goes down along the radial surface of the forearm.
The third trigger point is located in the center of the lateral head and causes pain along the posterior surface of the shoulder and sometimes along the back side of the forearm, as well as along the ring and little fingers of the hand.
It can cause excessive tension in the muscle, which leads to compression of the radial nerve. The fourth trigger point is located in the muscle attachment point and causes local pain in the elbow joint area.
The fifth trigger point is located in the central part of the medial head. It may spread pain to the medial epicondyle of the humerus, to the forearm, to the palmar surface of the ring and little fingers and sometimes to the palm and middle finger of the hand.
Triceps Brachii Release
You can strengthen the triceps brachii by performing exercises that accomplish its main functions – extending the arm in the elbow and shoulder joints, but to eliminate pain at home, you need to apply a strong mechanical impact on the area of trigger points and then pull the muscle.
Take a small massage ball or a small foam roller and sit at a table. Bend the arm at the elbow joint, place the massaging device under the back surface of the shoulder and roll the triceps region all the way from the elbow to the shoulder joint.
If you detect areas of increased tension and soreness during the rolling process – focus on them, applying a strong mechanical impact for 1-2 minutes, then roll the muscle again and repeat the exercise for the other arm. You can also massage the triceps area on a large foam roller while lying on a mat. Bend one arm at the elbow and rest the other arm on the floor.
Press your body weight onto the arm and perform rolling movements back and forth for a few minutes.
Triceps Brachii Stretching
You can maximize the extension of all three heads of the triceps by bending the forearm at the elbow and bending the shoulder at the shoulder joint. Grasp the bent arm with the opposite hand, increasing the stretch and fix the position for 1-3 minutes while maintaining deep breathing through the nose. You can also grasp your hands behind your back or, if it is difficult, use a belt.
I wish you stay healthy and recommend watching the video about teres major muscle, which is often affected by trigger points along with the triceps brachii.
