Sore/Dead Tricep

New to the forum and by no means any sort of an expert. Had to google the bodies muscles to find out it was the Tricep that was hurting me!

I play Gaelic football and currently am having problems with the tricep in my right arm. Its always stiff and sore. I train 3 times per week, which would involve light weight lifting, running and matches which I get throw fine, but the following day when I wake up it is very sore. If I try massaging the muscle it seems get worse. I dislocated the elbow on the same arm about 5 years ago, so not sure if its related in any way.

Any advice or strecthes recommended would be greatly appreciated.