The Triceps Muscle: Function, Anatomy, and Trigger Points

The triceps brachii, or simply the triceps, is a major muscle of the upper arm that plays a critical role in extending the elbow and stabilizing shoulder movement. As a manual therapist and athletic trainer, I’ve worked with countless clients who experience issues with the triceps due to overuse, injury, or muscle imbalances. The triceps might not get as much attention as larger muscle groups, but it can be a sneaky source of pain and dysfunction, especially when trigger points are involved.

In this article, I’ll guide you through a comprehensive look at the triceps muscle: what it does, how it works, and how trigger points can develop within it. We’ll dive into trigger point therapy for the triceps and explore the different approaches for relieving pain, improving function, and supporting overall arm health.

Anatomy and Function of the Triceps Muscle

The triceps brachii, often referred to as the “three-headed muscle,” is located on the back of the upper arm. As the name implies, the triceps has three distinct heads: the long head, lateral head, and medial head. Each head has a unique origin, but they all share a common insertion point at the olecranon process of the ulna, the bony prominence of the elbow.

The long head originates from the infraglenoid tubercle of the scapula (shoulder blade) and is the only part of the triceps that crosses the shoulder joint. Because of this attachment, the long head not only extends the elbow but also assists in shoulder extension, making it especially important in overhead movements and exercises. The lateral head begins on the posterior surface of the humerus, just above the radial groove, while the medial head originates on the posterior surface below the radial groove. Both the lateral and medial heads focus solely on elbow extension.

Together, these three heads form the bulk of the upper arm’s posterior side, working in unison to extend the elbow and stabilize arm movements. The triceps is most active in pushing actions, whether it’s a bench press, a push-up, or something as simple as pushing open a door. Strong, functional triceps are crucial for activities that require arm strength, balance, and stability.

Trigger Points in the Triceps Muscle

Trigger points, also known as muscle knots, are hyperirritable spots within a muscle that can cause local and referred pain, often making the muscle feel tight, stiff, and sensitive. Trigger points in the triceps can be particularly frustrating because they sometimes mimic other issues, like elbow or shoulder pain. It’s not uncommon for clients to think they’re dealing with an elbow or rotator cuff problem when, in reality, trigger points in the triceps are at fault.

Commonly, trigger points in the triceps develop due to overuse, repetitive movements, or injury. High-stress activities like weightlifting, racket sports, or throwing sports often put extra strain on the triceps, especially if other shoulder or upper back muscles aren’t providing adequate support. Trigger points can also develop from poor posture, extended periods of arm use without proper rest, or muscle imbalances that cause the triceps to compensate for weaker surrounding muscles.

Identifying Triceps Trigger Points and Pain Patterns

One of the challenges with triceps trigger points is that they can produce pain that radiates beyond the muscle itself. Triceps trigger points typically refer pain to the back of the elbow, the posterior shoulder, and sometimes even down toward the wrist or into the upper back. This referred pain pattern can make diagnosis tricky, especially if the pain appears as isolated elbow discomfort.

Commonly, trigger points in the triceps can be found along the long head and lateral head, where they are most likely to impact shoulder and elbow movements. If you or a client experiences sharp or dull pain along the back of the arm, shoulder, or elbow, there’s a good chance that a trigger point in the triceps could be involved.

Clients often describe the sensation as a nagging ache, deep discomfort, or dull pain that flares up with specific movements, particularly pushing motions. In some cases, the triceps muscle may feel tight and “stuck,” as if there’s a knot or restriction preventing full movement. Physical therapists or manual therapists can identify these trigger points through palpation, locating the tender spots and noting where the client feels referred pain.

Causes and Contributors to Triceps Trigger Points

Trigger points in the triceps can stem from various causes, often related to lifestyle, activity level, and muscle imbalances. For athletes and physically active individuals, repetitive use is one of the main contributors. Activities that involve pressing or pushing, like weightlifting, tennis, or basketball, heavily recruit the triceps, creating the perfect environment for trigger points to form if the muscle isn’t properly cared for.

Muscle imbalances are another common culprit. If other muscles in the shoulder girdle—like the deltoids, rotator cuff, or even the biceps—are weak, the triceps may end up compensating, leading to overuse. Poor posture can also place the triceps in a state of tension, particularly if the shoulders are rounded forward or there’s excessive upper back rounding. This posture can create strain in the triceps as it tries to support the arm position, even in rest.

Additionally, past injuries to the shoulder, elbow, or upper back can make the triceps more susceptible to trigger points. Scar tissue, adhesions, or limited range of motion in these areas force the triceps to work harder, sometimes developing trigger points as a protective response.

Trigger Point Therapy for the Triceps Muscle

Once trigger points are identified in the triceps, several therapy techniques can help relieve pain, release the knots, and restore function to the muscle. Here are some effective approaches to managing and treating trigger points in the triceps.

Manual Trigger Point Release involves applying steady, targeted pressure to the trigger point to help release the muscle knot. A trained therapist typically uses their thumbs, fingers, or even elbows to press directly on the knot, holding pressure until the muscle begins to relax. This technique can be a bit uncomfortable initially, but as the trigger point releases, clients often feel a sense of relief and an improvement in arm mobility. Self-release techniques can also be performed with tools like a massage ball or foam roller, which can be positioned against a wall to allow individuals to control the pressure.

Ischemic Compression is a specific form of manual release where pressure is applied to cut off the blood supply to the trigger point temporarily. The reduced circulation encourages the muscle fibers to relax, and when the pressure is released, fresh blood flow brings oxygen and nutrients that help reduce pain and inflammation. This technique is often incorporated into physical therapy or massage sessions to reduce muscle tension in the triceps and improve function.

Stretching and Range of Motion Exercises can be particularly useful for preventing and reducing trigger points in the triceps. By gently stretching the triceps, especially after physical activity, the muscle fibers are kept lengthened and flexible, reducing the likelihood of tightness. Classic triceps stretches—such as the overhead triceps stretch or lying triceps extension stretch—are ideal for this purpose. Dynamic stretching, which involves gentle movement within the muscle’s range of motion, is also helpful for maintaining flexibility and preventing restrictions.

Dry Needling is another effective option for treating trigger points in the triceps. In this technique, a therapist inserts thin, sterile needles directly into the trigger point, stimulating the muscle to release. Dry needling helps alleviate pain and improve muscle function by disrupting the tight fibers within the knot. It’s particularly useful for deep or stubborn trigger points that may not respond as well to manual techniques alone. While dry needling can sound intimidating, it’s relatively quick, and many clients report a decrease in pain and an increase in flexibility following treatment.

Self-Care and Prevention Strategies for Triceps Trigger Points

Preventing trigger points in the triceps largely involves maintaining muscle balance, proper posture, and consistent self-care. To keep the triceps healthy and reduce the chance of trigger points forming, regular stretching is essential, particularly after workouts that engage the arms, shoulders, or back. Incorporating triceps stretches into a cool-down routine helps ensure the muscle remains flexible, even after intense activity.

Proper warm-ups before engaging in heavy lifting or sports activities can also make a significant difference. Warm-ups help increase blood flow to the triceps and prepare the muscle for the demands of physical activity. Exercises like gentle arm swings, push-ups, or light resistance exercises are good ways to engage the triceps and surrounding muscles.

Strengthening the entire shoulder girdle and upper back also helps relieve some of the pressure from the triceps. When muscles like the rotator cuff, deltoids, and even the biceps are strong, they can help support arm movements, preventing the triceps from taking on excessive load. Exercises like rows, lateral raises, and rotator cuff-specific strengthening drills help create a well-balanced shoulder and arm complex.

Proper posture is another critical factor. Maintaining good posture, particularly when sitting for extended periods, can prevent excess tension from building up in the triceps. Sitting with the shoulders relaxed, the back straight, and the head in a neutral position helps ensure that the triceps aren’t put under unnecessary strain, which can lead to trigger points over time.

The Benefits of Trigger Point Therapy for Triceps Health

Trigger point therapy for the triceps offers a range of benefits, from immediate pain relief to improved function and flexibility. When trigger points in the triceps are treated, clients often experience reduced arm and shoulder pain, allowing for greater ease in performing daily tasks or athletic activities. Releasing trigger points can also restore range of motion, making it easier to fully extend and use the arm without restriction.

For athletes, addressing trigger points in the triceps can improve performance, as the muscle plays a key role in pushing movements. Strong, flexible triceps are essential for stability and strength in overhead and pressing actions, making trigger point therapy a valuable tool for maintaining arm health. Additionally, by preventing muscle imbalances, trigger point therapy contributes to the overall health of the shoulder and upper arm, reducing the likelihood of future injuries or chronic conditions.

Final Thoughts on Triceps Trigger Points and Therapy

The triceps muscle may not always be the first muscle to come to mind in discussions about trigger points, but it plays a crucial role in arm and shoulder function. Understanding the anatomy and function of the triceps helps reveal why trigger points can develop in this muscle and how they can impact the arm, shoulder, and even elbow.

With effective trigger point therapy techniques like manual release, ischemic compression, stretching, and dry needling, the triceps can be kept in top shape, allowing for pain-free movement and improved performance. By incorporating self-care practices like regular stretching, strength training, and posture awareness, you can significantly reduce the likelihood of developing trigger points in the triceps.

Medical Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a healthcare provider before starting any new treatment or exercise, especially if you are dealing with chronic pain or injury.

References

• Simons, D.G., Travell, J.G., & Simons, L.S. (1999). Myofascial Pain and Dysfunction: The Trigger Point Manual. Baltimore: Lippincott Williams & Wilkins.
• Gerwin, R. D., Dommerholt, J., & Shah, J. P. (2004). "An Expansion of Simons' Integrated Hypothesis of Trigger Point Formation." Current Pain and Headache Reports.