When you tear your biceps or triceps, you immediately discover how much you rely on these muscles to carry on normally throughout the day. Thankfully, you don’t have to endure the pain and hardship for too long. Here are some recovery recommendations:
The most commonly accepted approach to treatment is the RICE technique (Rest, Ice, Compress, Elevate) which is usually accompanied with an anti-inflammatory to alleviate pain. This is good practice within the first 36 hours of your injury. It will keep swelling down, which ultimately will help the recovery process.
It’s usually best not to ice more than three to four times per day for about ten minutes per session. After one to two days, you’ll get limited benefit from ice.
Alternatives to RICE
RICE is by no means your only option, and some other approaches can help athletes quickly and effectively recover. You can read additional information on general injury recovery methods.
No matter what your level of injury, you need to accomplish the following:
- Increase the circulation to your biceps or triceps. More energy and blood flow means faster recovery.
- Reduce the swelling in the triceps or biceps. Whether you see it or not, internal and external inflammation is the cause of your pain.
- Remove the toxins. Eliminating toxins is essential for a full recovery for your biceps/triceps tear.
Once your recovery process is underway, begin to lightly workout your arm muscles. This will promote needed circulation, and help to insure that newly formed muscle tissue is orienting itself properly. Overall, some mild exercise will limit scar tissue and hasten the healing process. Don’t over use your arms too soon, however.
Continue reading for more recovery and prevention tips…