Triceps...ouch!

[Mike_Bravo]

Hi, I hope you're well

Ok so ouch! Is exaggerating a bit, but this morning when I got up my left upper arm, when I moved it towards my face, suddenly went HELLO!!!!!!!!!!!😜 (metaphorically speaking, don't worry, my limbs haven't just learned to speak)

My right arm, however, was fine, so I suspected when I did my workout the day before yesterday, I didn't stretch that arm properly. This didn't stop me running, however, and I had a great run this morning which I'm still grinning about. healthunlocked.com/bridgeto...

As the day has progressed I now get the feeling in my right tricep, albeit not quite to the extent I still get in my left. Again it's whatever muscle is used when I move my arm towards my face which I'm generalising as my tricep. When I straighten my arms it's more like 'hi' in a whisper, rather than the shout I get the other way.

I didn't think to tell you what I did in my workout, because unlike the one I did earlier last week I didn't particularly count the sets or reps, because I was just finishing off in a way after I'd tried the NHS's 'La Bomba' aerobic dance class (thanks Realfoodieclub ) which was a bit too gentle for me. So I did mainly upper body work 💪🏻 - some plank walks, some press ups, and, critically, some tricep dips.

What is confusing is that after my muscle workout, I stretched everywhere, including my triceps. Thank goodness I've got a few days off work to recover. I'm not sure on what to do to move along the recovery of my poor muscles - is it moving them around a lot and attempting more productive stretching again, or should I use heat, or some other thing?

Thanks for your time, any ideas you might have about how I've done this or how I can mend it would be much appreciated. Flippin 'eck (I just moved my left arm towards my face again - why - curiosity is uncomfortable sometimes!)

Keep strengthening and keep flexing (and stretching!)

Mike

[Realfoodieclub]

It does sound like you have “tweaked” a muscle. If it is pain rather than general ache. The best thing for it is rest. It is quite easy to do, to help when you get back to it, do all Strength movements slow and controlled no strengthening work either body weight or weights should be fast and jerky, if you can’t do the exercise fully in a controlled way stop at the point you can. It is the final push out of your comfort zone when you are at your most vulnerable when it comes to looking after your muscles. I see so many people at the gym working really fast through their workouts and it makes me cringe. I’m not saying that is what has happened here just a cautionary note.

I’m the worlds worst at tweaking my triceps by stretching for something that has got caught underneath something like a bench or chair, I put myself at an odd ankle and try and retrieve it and bang it twists and smarts for the rest of the day. I will put a heat pad on it and miss the next exercise session then take it gently when I go back. I never learn that I should never just reach for something under things, I do it too often really😀.

Look after yourself and I hope it heals soon

Rfc x

[Mike_Bravo in reply to Realfoodieclub]

Thank you so much Realfoodieclub , you've no idea what it means to have your support, you are absolutely awesome 🤗 x.

When I am doing strength stuff I do tend to go slow so my muscles have to work for longer, but I appreciate what you have said 😊

Hopefully my arms will be all better tomorrow or at least Monday. Thankfully it hasn't stopped me 🏃!

Thanks again, stay awesome x

[Elisabeth3]

I guess the HELLO is a muscle strain.

What can help:

Warmth, e.g. sauna, sport cream.

Movement to the extent you can. Do not make it worse by overloading.

Rest when you can.

The peak, for me, is in the second and third day.

Best avoid it next time, you will know how much training to allow to yourself. But I understand that it does happen.

Hope this helps. Get better soon.

[Elisabeth3]

Drinking helps, too.

[Mike_Bravo in reply to Elisabeth3]

Yeah I am keeping myself very well hydrated today 👍🙂

Thank you very much Elisabeth3 , I really appreciate your advice x

[Elisabeth3 in reply to Mike_Bravo]

Sit it out, you ought to feel better after a few days. If you don't, head to the doctor as it can be something more serious. Or if you suspect that it's more than muscle soreness, don't wait.

[UnfitNoMore]

Move the arms often, obviously without weights or resistance... that should aid recovery. You’ll soon be back in action triceps wise. Great running too... you can use rest days now to focus on legs for strength and flex while the arm recovers.

[Mike_Bravo in reply to UnfitNoMore]

Thanks very much, UnfitNoMore , my arms are feeling much better today with only a hint of what they were like yesterday, and I'm confident by tomorrow they'll be back to the pre-workout state. I assume that my triceps will still be (even a bit) stronger, despite my failing somehow to stretch. I know that stretching helps but hopefully this discomfort hasn't been for nothing!

[UnfitNoMore in reply to Mike_Bravo]

For sure... the body responds to micro tearing of the muscles by healing and strengthening the damaged fibres... so long as the diet isn’t massively lacking in protein all is well. Good to hear it’s feeling better today. Stretches help, but lack of them doesn’t zero the positives.

[Elisabeth3]

Congrats on your new running, I can see you moved to the Bridge to 10K! I cannot reply there as I am not a member.

Keep up the good exercises!

I hope your muscle has completely recovered by now.

[Mike_Bravo in reply to Elisabeth3]

Yeah they're all better now thank you Elisabeth3 🤗

[Elisabeth3 in reply to Mike_Bravo]

Good it was not something serious then.

[Mike_Bravo in reply to Elisabeth3]

IKR!