tricep soreness?

[mediaibe]

So i love playing baseball, but can't play for more than 10 minutes because i think i pulled it when i was playing football with my brother when i was little. I was throwing the ball a long distance, and it just started hurting. I iced it and didn't play for three weeks. Since then, anytime i play baseball, it hurts when i throw longer distances. and i play outfield. I usually work on my triceps when i work out, but i need some more help. Can you guys recommend ways to strengthen it enough to be able to play. Thanks

[Sportsmedjosh]

You might want to look at getting some therabands, doing internal and external roations along with other exercises would help develope strength.

[mediaibe]

i do that when i go to my internship, but it helps only to warm it up.

[Sportsmedjosh]

arm circles and walk walks are another great exercise. They may seem like it is only a warm up but you do not want to put a great deal of stress on this injury because that will only prolong it.

[LoveGuinness]

an alternative way to strengthen it would be with some pilates.

here are some exercises to try that will help stregthen your triceps:

Tricep Dip
Sit on a bench with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. If you have wrist or shoulder problems, skip this move.



Tricep Press (a.k.a. Skull Crushers)
Lie on a bench and hold a light barbell with hands shoulder-width apart, palms out. Bend elbows to 90 degrees, lowering the weight towards the head. Squeeze the triceps to push back to start.


Variations:
Dumbbells
Resistance Bands/cables

[mediaibe]

skull crushers i do, ill try the dips too. Any other suggestions?

[Sportsmedjosh]

How long has this been an issue with you.

[mediaibe]

since high school. I just thought it would go away after time. I want to play, but it hurts really bad after 5~7 minutes.

[Sportsmedjosh]

therabands are going to be your best bet, stay away from other exercises for the time being and give it a try. If you have access to an athletic trainer go see him/her.

[shawnyboy]

try doing quick half push ups
what i mean is instead of going all the way down stop halfway and shoot up, just using the tri's

[desperate housewife]

that sounds like a great exercise. i want to try that!

[SuperDooperman]

Originally Posted by desperate housewife

that sounds like a great exercise. i want to try that!

+1

[SuperDooperman]

Originally Posted by mediaibe

skull crushers i do, ill try the dips too. Any other suggestions?

Close grip bench .... Both types of dips ... rope pull down .. bar pull downs