Bicep Tendinopathy Strengthening Exercises | Tim Keeley | Physio REHAB

#bicepcurl #biceptendon #biceptendinopathy #bicepstrength
Another cracker daily REHAB session for you this week for people with distal bicep tendon 'tendinopathy' or weakness following a strain or mid-substance tendon tear. These 3 exercises work well in that progressive strengthening phase - after the initial eccentric and low level work, to bridge the gap into normal dumbbell bicep curls and heavier back pulling work.
1) ISOMETRIC FLEXION - FIXED BARBELL
2) BARBELL BICEP CURL - CLOSED CHAIN
3) BANDED BICEP CURL - PRONATION BIAS
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[@joshhyman6317]

There are far too few videos on youtube focusing on bicep tendon pain at the elbow. Been suffering with this for a few weeks now from overload and definitely going to start with these exercises. Thanks!!

[@physiorehab]

👍😄

[@Josh-fz9rh]

Seriously everyone I find is pain at the shoulder

[@seanbouthiette6256]

Hey just wondering how you are doing 4 months later? I'm just starting the journey with bicep tendinopathy and curious about the timeline

[@joshhyman6317]

@@seanbouthiette6256 I went to a local sports physio who worked some real magic. For a period of about 4 weeks, one session a week, he massaged the area and worked out whatever issue there was. Focus started at the direct spot on the upper forearm, then included lower forearm, both heads of the bicep and also the area of the pec that joins at the shoulder. A couple months later and full usability has returned, even to the point of my left arm now being stronger than my right

[@silverpro8356]

@@physiorehab Hey Tim i have this in my arms atm and i was wondering can you ever cure this and get back to full strength and if so how long do you think it would take ?

[@automatichange9453]

Was having pain for over a year. Doing this a couple times a week I’ve had no pain since I started. The first time I did it I felt a degreee of relief. Your doing great work thank you

[@trenediX]

Do you have any instability on the bicep tendon or just pain?

[@physiorehab]

Awesome!

[@sejobl]

Thank you for this detailed description!

[@physiorehab]

👍

[@zulfaqaarumair3042]

Thank you so much for this videos, I had a slight tear in my bicep a few years ago, chopping wood with a tomahawk. Recently, while rock climbing aggressively, had a sprain in the exact same area at you describe in this video. Will do this everytime now as part of my rock climbing activation drill.

[@chrisvanzyl84]

been struggling with this for years - thank you very much!

[@physiorehab]

Great! 😄

[@algo2957]

Did these exercises fix you? How long did it take?

[@southtexaswater9592]

Thank you so much I can’t wait to get back to training my arms! Imma start my recovery right away! 🙏🏽!!

[@physiorehab]

💪

[@MBison-tl5xc]

Thank you for this!

[@physiorehab]

Welcome😄

[@marxxcomics]

I've been watching videos on my issue for several days now, and this seems to be the first one that is addressing what I'm experiencing. I have bands and a door attachment, so I'm excited to try this out. My inside elbow pain just came on suddenly, and for the first time. I've dealt with ...delt problems, back, and knees, but never this. So I thank you for the explanation and rehab options.

[@HBsurfista]

Thanks for providing these simple yet very effective techniques and thoroughly explaining them. Will put them to practice in hopes of rehabbing my strained tendon 👍🏽

[@physiorehab]

Hope it gets better!

[@MegaNatural23]

Fantastic teaching and explaining ‼️ I’ve suffered for years and recently it’s taken a significant toll on my overall training. This will assist me greatly - Thank you 🙏🏻

[@physiorehab]

You’re welcome 👍

[@staringweezle]

@@physiorehab After doing this workout, should you be sore the next day?

[@TheCrescentKing]

@@staringweezle From what I know, and from what my physiotherapist has told me, when rehabbing a tendinopathy your tendon should not be sore the next day. That lest you know you have overdone it. If it's sore during the exercises and the soreness is between 1-3/10 that's fine. If it's any higher you are also overdoing it. Hope that helps.

[@Adl-pk4hg]

@@physiorehab hi, do you have any rehab techniques for a person that has had multiple distal bicep tendon ruptures, 3x left distal bicep tendon 2x single incision repairs and 1 twin incision repairs my arm is very weak I have issues supinating I also have related nerve issues affecting the 2 fingers (pinkie and next finger that also travels the inside of my arm which is very sensitive around the operation scaring

[@physiorehab]

@@Adl-pk4hg have a look at all the bicep tendon videos on my site

[@decacards5250]

Thank you, very much appreciated!!

[@physiorehab]

You're welcome!

[@kristianhoiland1147]

This is gold man, thanks!

[@physiorehab]

💪

[@nebimertaydin3187]

you're a genius sir!!

[@matthewtunik1921]

Probably the best video I’ve seen for bicep tendon work

[@physiorehab]

Aww awesome stuff! 😄

[@matthewtunik1921]

Physio Fitness | Physio REHAB | Tim Keeley can I ask. I’m having issues with my Bracialis. Should I use the same techniques?

[@physiorehab]

@@matthewtunik1921 yep it may help

[@glacialimpala]

You really explain things very clearly! Thank you for demonstrating the concept of Heavy slow resistance training for tendinopathy

[@physiorehab]

Glad it was helpful!

[@Troy-yk6hy]

Good Stuff!

[@MamdouhKaldas]

Very useful video. I've been looking for a solution for this issue for months and couldn't find any helpful videos until I found yours. Thanks a million!

[@physiorehab]

You’re welcome!

[@cespedes1975]

So far the best video regarding this common Gym’s problem

[@physiorehab]

Thank you ! 😄

[@algo2957]

Do you have a routine for this? Reps/sets? How many times a week should I do this? Thank you.

[@kickingworld]

Very helpful bloke. Thank you.

[@physiorehab]

👍

[@MrCelsera]

Thanks allot, man!

[@physiorehab]

😄

[@thorwannabe6810]

Thanks for this

[@physiorehab]

😄

[@anthonypellegrino4513]

Very helpful, excellent video, well done. Thank you so much!

[@physiorehab]

You're very welcome! Thank you for your kind support!!! 🤩

[@brianmar02]

I’ve been dealing with some pain here the last few weeks, going to give this a go over the next few weeks!

[@Rydrdg]

Thank you it was very informative

[@physiorehab]

👍

[@chadmiller844]

Many thanks for posting this video. I've been suffering pain in this exact area for nearly a year. I've seen a physician who recommended PT but simply don't have the spare cash for that. Helpful that the video emphasizes how to strengthen with minimal pain. I don't have a barbell or a gym but will get the bands as they seem quite helpful. Just need to figure out what to attach them to. Thanks.

[@physiorehab]

👍

[@merchy3054]

Thank you so much I'm starting that I got tear bicep and tear in my shoulder and I do drywall 35 yrs now

[@scorpioman1964]

Good video mate! Seriously these where the most annoying pains and injuries I had. While heavily overloading the biceps (much later in 20 years I discovered overloading was the cause) I had complaints from my 26th....and later 3 times again. No physiotherapist could help me. When I got into my mid 40's a physiotherapist explained that I could easily progress and heal with eccentric workouts. Nowadays my biceps program has always one eccentric workout.

[@physiorehab]

😄

[@Rickenaround]

Good video bro

[@aghisamPS]

I tore my distal tendon a year ago and curently rehabing it. Will try these exercices thanks!

[@Joshslabbert]

Hi, how's your tendon doing, did these exercises work for you? I've also had a tendon issue for over a year now.

[@stephenjones8047]

I just want to say I really appreciate this. I have had the VA misdiagnose this as tennis elbow, and went to an ortho, gotten an injection, working on an MRI. I actually have gotten relief after doing this. Going to give it a month. I thought I was for sure heading to surgery. I have been in pain and limited for 6 months.

[@physiorehab]

Hope it goes well!

[@scott-kf1bi]

Mine healed after a month off but reinjured my arm lifting a heavy trailer, don't lift heavy shit. Do you have any cures?

[@Skindred727]

did it work?

[@bradlevander2808]

great video

[@physiorehab]

Thanks!

[@vinnylivoti9567]

Great video Tim. Love isometrics for rehab.

[@physiorehab]

Cheers!

[@vinnylivoti9567]

Just subbed to the Channel Tim,@rehab

[@baskettoman]

Been suffering this due to pull ups. Will try this exercise, thanks!

[@physiorehab]

Hope it goes well!

[@boyunknowm2549]

Really hurt my tendons in excessive arm wrestling. This helped me a lot! Thanks a lot!

[@physiorehab]

Glad it did!

[@alexmendez713]

thanks this was exactly what i was looking for to straighten my biceps tendons but dont wanna injure myself

[@physiorehab]

💪

[@Jasonkh2]

Thank you, best video I’ve seen for this. There’s not a lot of info out there for this particular tendinopathy. Do you recommend this as a daily exercise for rehab or just a few times per week?

[@physiorehab]

Go for 3 times per week

[@Vuhjayjay68]

ABSOLUTELY PHENOMENAL I couldn’t find anything on the pain and weakness I have been experiencing in my left arm and this is exactly what I’m experiencing I really hope this works

[@physiorehab]

Hope it helps!

[@ME-ys6vl]

How'd it go? Did your issues resolve?

[@Paulo34343]

Any relief?

[@Vuhjayjay68]

@@ME-ys6vl I’m almost better now after about 6 weeks of doing exactly what he said I actually just did a bi and tri workout three days ago with 45lb dumbbells and no pain at all THANK GOD for this man I couldn’t even do 15lb dumbbells it was bothering so bad I believe I’m at about 90-95% now and getting stronger and better everytime I work out 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻 Follow this fellow at all cost

[@Vuhjayjay68]

@@Paulo34343 yes almost completely healed after doing exactly what he said to do

[@P00-xq2ov]

Great video, is it not worth doing eccentrics too like with triceps tendonitis?

[@BlacFireSan]

golden mate. thanks from africa

[@physiorehab]

You’re welcome 😄

[@rajivmahto2968]

Hello sir, following ur sessions n its worked on me.thnqu so much. 🙂

[@physiorehab]

💪

[@bobomonkey702]

Yep that’s correct. Armwrestlers deal with tendon issues all the time but we sort of constantly abuse the tendons lol. But bands are great for rehab and very safe. Isometrics are great too. I do the band work for the bicep a little different but this is fine. 👍

[@physiorehab]

👍

[@mr.metalman1]

I've made the mistake of doing 100% effort and intensity in the gym doing squat, bench, and dealift 2 times a day. I'm glad I can find something to recover my bicep tendons.

[@physiorehab]

Hope it helps!

[@mr.metalman1]

@@physiorehab I definitely starting to feel better after going lighter for a little while. 👍 I've done a few things that works my biceps so it'll strengthen them.

[@LeandroAlmeida108]

@@mr.metalman1 How long it took you to recover?

[@mr.metalman1]

@@LeandroAlmeida108 probably 2 to 3 weeks. I did I bunch of light curls before I did anything in my workout and eventually all the pain went away

[@bayboy9254]

the band definitly makes sense since like you said the load is less while you arm is fully extended so while your tendon is at its weakest

[@physiorehab]

👍

[@houmanthesloth]

Thank you. I had bought one of your programs for shoulder injury and really helped me. I have been struggling for some time with this. How painful these exercises should be? I have pain supinating my hand even without weight. Also pain when I bend my elbow without weight

[@physiorehab]

Hey glad you found the shoulder program and it helped. No shouldn’t be that painful with the bicep exercises?!

[@horenzodipartendo8225]

That first example is great, get to actually use the muscle without the tendon pain.. Cheers mates.

[@remigiuszlenski2257]

Wow, this video is something different. Thank you very much 😊 Could you please tell me if I could do those exercises in between training days (on my off days)? I don’t do the proper training plan yet because of this injury but do legs, core and some push exercises. I have been overtraining my biceps’ for few weeks and got this injury shown in your video. I thought that a deload week or two in between plans would just make it go away but it’s been 5 weeks off training now and still painful. I went to fizjo, got it massaged as it was very tense and I was told I was lucky it didn’t rupture. I hope that with some stretching plus your exercises it will go away and I could start a new plan. All the best for you a d thank you for the reply.

[@ThcBanaman]

Great ideas! Greetings from another fellow physio, but not everyone has a squat/barbell rack at home. I'm trying BFR and isos atm for my own injury

[@glacialimpala]

Could you please recommend a source for some exercise using only stuff you can fit at home? A friend is literally falling apart from tebdinopathy and he's got no access to physios or gyms 😕 This video is great but requires a lot of stuff

[@m1ke896]

Excelente video!! Can I follow this process for a Brachialis tendon problem?

[@physiorehab]

Yep

[@After12Podcast]

For the first exercise, are you going to curl it from the position or just keep your arm there?

[@sehiroglu]

i cant even brush my teeth or sleep on the my tendinit side. I dont have any pain shoulder only pain is in my lower biceps tendon. And the pain is different its like a burning something

[@physiorehab]

Maybe get they assessed if it’s not settling down

[@user-rf1on6hh5r]

Hi there and I had a 50% Tear 4 Months ago so would you say do these or is there anything else I should or could be doing? Any advice would be helpful? Thank you

[@CwSweaty]

Thank you so much

[@physiorehab]

Hope it helps! 😄

[@vladislavsgrigorjevs7303]

Hello I have same Injury, could you please advice if these exercises helped the patient, and if straight arm streght work with low weights, such as maltese presses wirh dumbells etc, will hell during tendon rehab and streght ?

[@smaragdchaos]

Hey, do you have any isometric exercises for distal bicep tendonitis that don't involve the use of fancy gym equipment?

[@a-game6632]

Great video. Thanks for this, I’ve been struggling with this for months now. Just wondering. While I am recovering from the tendinitis ,it’s still ok to carry on with heavy compound exercises in the gym that don’t directly load up the bicep. Eg dead lifts, bench press?? Or will this slow down my recovery??

[@physiorehab]

It’s a case by case basis but technically you should be ok

[@Phenomatron]

The band exercise is actually pretty good for training for arm wrestling too

[@physiorehab]

Glad you liked it!

[@Skindred727]

I have had weakened/sore and very fatigued biceps for 1 year 10 months because i did way too many repetitions on bicep curls during one day at gym. Here are who I went to for help: 1x physio 3x acupuncture 4x osteopath 1x neurologist 2x doctor 1x MRI I think this might have saved my life. My phsyio told me to just do curls with slow negatives but it was sore. I am angry my osteopath didn't tell me this fix. I have read every comment under this vid and am excited to try this tomorrow and live life again normally if this works.

[@physiorehab]

Hope you go well!

[@NhemF]

Got this from doing pull-ups everyday, been aching for months under load

[@glenmachin943]

Same for me just diagnosed myself are you back now did you do these exercises?

[@jaydenaw28]

I've had problems with this tendon for years now. This is the video I have been searching for! Thank you man. Im not sure if I missed this in the video but how often would you recommend doing this and before or after a cardio session?

[@physiorehab]

Probably before so your not fatigued. 👍

[@scott-kf1bi]

kzbin.info/www/bejne/p4uqpHt9ZZKcaZo try this, it fixed mine.

[@andrewcunningham101]

What kind of rep range and weekly frequency would you be looking at with these exercises? Thanks for the great work!

[@physiorehab]

Usually 3 times per week. Aim for once a day, 4 sets of 10-12 reps depending on strength

[@BPGringo]

Looking forward to doing this tomorrow. How often would you work this into a regular workout routine? 2 or 3 times per week?

[@physiorehab]

Yep that’s about righ t

[@LS-fd6tl]

How often should you do these with bicep tendinopathy?

[@Wtizreal]

Amazing stuff can you do a vid on best exercises for those with with multi-directional instability

[@physiorehab]

Of what?

[@Wtizreal]

@@physiorehab hypermobile shoulders e.g laxity in the shoulder capsule so rotator cuffs have to work harder

[@physiorehab]

@@Wtizreal start with my top 4 cuff exercises video a few Months back

[@anonimoalasad9581]

-3-4 sets of 30 seconds isometric exercise - “Horizontal” pull up - supination pull up with pronation inducing band

[@mattcutts247]

Best video I've seen on distal bicep rehab after a year of this frustrating problem. How long does it usually take for this issue to resolve by using good practices like these? I feel like I've been trying to conservatively strengthen below pain (though completely below pain is next to impossible) for this entire year with almost no improvement. It still hurts just to stretch and yawn in the morning, because my tendon contracts. I've seen a physiotherapist to no avail and still don't know if I'm training too hard or too little.

[@BiraDaniele]

Imo it's too hard, shouldn't be painful

[@physiorehab]

Usually 6 months to 1 year depending on the level of tear. Thanks for the great feedback! 👍😄

[@getagripjayhoo4190]

Matt Cutts Have you had an imaging done to that arm/tendons

[@StuartBrooksPT]

Is it ok if its painful doing these exercies?

[@yoshiglubschi]

So and Now PLEASE exact Same Video for Bicep tendinopathy in shoulder area (longhead of bicep?)!!!

[@Proudarse]

This guy knows his shit! Question, if I have torn the tendon I assume I’d be in a great deal of pain at all times especially when trying to pick things up such as a small child? Or would the pain be constant? I was following Mike Mentzer’s bicep lat pull down with some heavy weight about six months ago and ever since I get serious pain when doing lat pull downs and bicep curls are next to impossible with decent weight! The mistake I made though was continuing to train using a more pronated grip when doing back rows and lat pull downs using D attachments but I still feel the pain the day after. I have now stopped all upper body exercises and focusing only on supernated shoulder presses and leg exercises! Any advice would be appreciated. Thanks

[@physiorehab]

If you haven’t had it assessed or scanned in suggest you do so to see the extent of the damage to guide you on what to work on and how much

[@pmn506]

I’ve got a slight bicep tendinopathy in my lift arm , after a few days of these exercises , as long as I’m feeling no pain throughout the day am I safe to begin lifting very low weight like 3KG Dumbbells or is that still too much load too soon ? Also is it better to do the isometric holds everyday or couple times a week ?

[@physiorehab]

Isometric daily, and yes most likely you can start but keep the rehab going concurrently

[@noornabi5904]

It started 3 weeks ago due to little or no rest between workout sessions and playing badminton, and right now I can't even play a single badminton game due to pain. Haven't done workout either since I felt pain first time, it isn't a problem though, my main concern is getting back to badminton court after fully recovering. Shall I rest for a couple of days, massage and use heat to recover first and then do these exercises for a week to fully recover...? Please guide. Thanks. P.S. I want to recover asap and start playing badminton again.

[@lovestay6858]

its good for biceps TENODESIS i made surgery before 6 year

[@dannyfaganjr5082]

Should I wait till it stops hurting to start this

[@nimanthanadunge4549]

I have been having this for 6 months, how much time we have to do this recovery workouts ? By the way this is some good knowledge, thanks

[@physiorehab]

3 times a week is a good start

[@upliftfitnessbyfarhan]

Informative!! I torn my bicep tendon last year due to heavy shrugs alternate grip Recovered with surgery but bicep tendon still looks abnormal kindly suggest some exercise to bring it back to normal

[@physiorehab]

Um, have you tried the exercises in this video?

[@retsamcm]

I don't think biceps usually look normal after being torn

[@jackrandom4893]

What were your symptoms? How did you know? I was moving a couch about a month ago and really extended my arm trying to lift. For a few weeks, it felt sore like bicep soreness after curling when you haven't don't it in a while. I thought that's what it was. Since then I've had some soreness which I though nothing about until today when I I brought my forearm into the bicep to scratch my head and felt soreness up on my forearm next to but just below the elbow bend. I didn't think anything of it until today. I'm hoping I didn't ruin a tendon.

[@markseddon9247]

Hi - I have Distal Bicep Tendonitis from playing Golf and slightly (!!) overdoing it at the driving range. I have rested for two weeks and the pain has subsided. I can now extend my arm totally without pain in the elbow. Great exercises I will be using for the next 4-6 weeks. Medium to longer term what do I need to do to make sure once healed the injury does not return. Is it just standard bicep strengthening or are there more specific exercises that would focus on that tendon both in the shoulder and at the elbow. Thanks,

[@physiorehab]

Bit of both would work well

[@ban3499]

Would this isometric work for bicep tendonpathy in the shoulder ? If not do you have any you would recommend?

[@physiorehab]

Yep, there are also other exercises have a look at previous videos

[@henryrobinson9930]

What would your advice be for smokers or people who have recently quit vaping and nicotine use. I know nicotine constricts blood vessels and thus the tendons take longer to heal and adapt. But what would your advice be for a bicep tear muscle bells or partial tendon tear? In terms of rehabilitation, supplementation, and adapting training?

[@physiorehab]

You do the same rehab as normal

[@ben_button]

Would blood flow restriction bands help with recovery whilst performing the exercises? Just a thought!

[@physiorehab]

Sorry I haven’t had much experience with Those bands

[@Am_Had]

@Physio fitness how to distinguish between a tendinopathy and a minor tear ?

[@physiorehab]

Via a MRI scan to be precise

[@luskybeardbrothers7281]

Exercises once or twice a day? Btw thanks!!

[@physiorehab]

Once. You’re welcome!

[@Skovorodnikof]

What to do when I don't have this syndrome but sometimes still feel ache at that spot after curling with full rom?

[@pocco3694]

I have pain in the distal bicep tendon. I had a bicep day at the gym, not overworking and the next day i had slight pain. It got way way worse after 1 day and I had to quit gym. Been 4 months and I tried doing some bicep curls but it still hurts. What do you suggest?

[@Brian-dd2df]

You should go to a doctor to get referred to a physical therapist or physio specialist, just like this guy who you just watched on KZbin, to get an assessment. Please tell me you did that.

[@scuba6797]

My Dr. was useless, basically told me to go get physical therapy, which I can't. Every video online seems to talk about full tendon tear. They say either get surgery or live with it. I have a pretty bad distal bicep tendon tear. You can visually the indented line in my arm in the area. It's about 10 months later and I still have lots of pain. I can do a light few minute stretch maybe twice a week, once a week I try to lift 2lbs a few times. Takes 3-7 days until pain is bearable again and I start again. Went from barely able to lift a spoon to eat cereal to maybe 2 lb weight. This has been the most painful thing ever. A muscle in my bicep was torn and that completely healed in 3 months. Maybe you got therapy or had some success. Please share any tips.

[@kantesaiprasanna]

Can You show exercises to cure anterior shoulder pain due to bicep tendenoitis of Long head at shoulder

[@physiorehab]

I have already done videos for the cuff and bicep tendon - have a look at earlier ones

[@alw5058]

Dr Tim, would this be a rehab addition to a distal bicep repair with endobutton, 6 months post repair, prior to return to sport

[@physiorehab]

Not a doctor. But sure it’s part of surgery rehab as well

[@jonfoster2594]

What do you do if your MRI is normal, but the tendon hurts 24 hours per day for six years straight, even at rest with no loading? I can’t do an isometric load below pain because there’s always pain lol

[@physiorehab]

Difficult one - if MRI is ok then just at the strengthening and find a way!

[@ErinM-2024]

So, I had distal clavicle resection surgery 7 weeks ago. For 2 years I have complained about the distal bicep hurting. Finally my surgeon sent me for an MRI of my neck and distal bicep area. She isn’t sure what area the pain is coming from. So I had an MRI yesterday. Her concern was that my shoulder would hurt during the distal bicep mri since you have to lay in a crazy position and I had shoulder surgery 7 weeks ago. My shoulder was fine. When I got out of the mri machine I was almost crying because my distal bicep was hurting so bad. He had me sit and relax it for a little while.

[@physiorehab]

So, what was the result of the MRI?

[@ErinM-2024]

@@physiorehab the radiologist hasn’t read the mri yet as of yesterday, Wednesday. My physical therapist looked at the disc and of course she can’t diagnose it but from what she can tell, I have a cervical bulging disc. She said isn’t very good with reading an MRI of the distal bicep/elbow. Whatever she did at physical therapy has already started helping. It’s not hurting as much

[@Vuhjayjay68]

How many sets -reps should be done with this at how many times per week Also will it slow my progress on strengthening my tendon if I continue with my chest & shoulder days ? Any help would be appreciated Thank you

[@doranmartinez5502]

I have the same question ^

[@Vuhjayjay68]

@@doranmartinez5502 I started with half the way I normally worked out with and did three sets of 10 just like a normal workout as for the band I used a 30 pound and 40 pound band to do those sets and reps with him completely healed now and I’m back to doing for work out no pain at all

[@Paulo34343]

Few years ago i over-did pull-ups, basically forcing myself every day doing them, not knowing my muslces are progressing faster than tendons, and my distal tendon got fucked up with time. It wasn't a rupture but it hurted very very badly. Now, few years later, i started going to a gym and i'm really enjoying it. But whenever i am doing pull-ups or bicep curls this pain is returning. It's mild but i cannot put on more weight because it will hurt more. It's easy with pull-ups, i just excluded them from my training routine and i found an alternative. But for bicep curling i am struggling to find an alternative. So if there is anything you would recommend for me to fix this issue i would really appreciate it. I want to do bicep curls and i want my arms to get bigger. It is weird that this pain is still here after all these years, and i am not even doing that much weight on bicep curls.

[@physiorehab]

Perhaps seek imaging if nothing is working.

[@This_is_Elzed]

I have the same exact probleme since 1 year with my distal tendon, curl = pain, pull-ups = pain. No solutions found, i think our tendon is partially break and now i'm afraid to curl and completly break my tendon

[@Paulo34343]

@@This_is_Elzed I also feel like it's permanently partially damaged and if we force too much weight on curling it would disattach.

[@bsow2012]

I have this issue from over training pull ups. It’s been persistent for months. Mine really is only triggered when I flex my bicep and then pronate while flex. In the middle of the rotation is when I can feel the sharp pain. But it doesn’t hurt at all if I do that while not flexing my bicep. The pain is minimal, more aggravating than anything. But it only hurts when pronating. Should I do these bicep exercises or should I try to find an exercise that focuses on pronation?

[@physiorehab]

Start with these and see how it responds

[@T.dot.]

Hey Brian, I got the same thing in my right lower bicep and forearm. How is your pain now?

[@lokma5571]

Can i do these exersises before my dips workout?

[@physiorehab]

Don’t see why not!

[@illmitchjax]

Great video, sorry if I'm being lazy here, but what would generally be recommended in terms of sets, reps and frequency?

[@kjkjkjkjjkjkjkjkjkjjk]

3 x 15 reps

[@kjkjkjkjjkjkjkjkjkjjk]

3 sets 15 reps, every two days

[@illmitchjax]

@@kjkjkjkjjkjkjkjkjkjjk thanks, that's roughly what I'm doing. Going to deload and follow this for a month and see if I improve.

[@RafPvP]

@@illmitchjax hi, did you improve? dealing with the same issue.

[@illmitchjax]

@@RafPvP slowly but I'm definitely getting there, I've had a few unavoidable set backs where I've overdone it in situations at work. If you can avoid stressing the tendon then this regime will definitely help. I do 10 sets of 10 second isometric holds, 3 sets of 12 eccentric supinated curls using a suspension trainer and 3 sets of 12 pronated to supinated eccentric band curls (very slow eccentric)

[@deanryderson]

What is the issue when the pain only occurs while releasing, straightening, or setting something down?

[@physiorehab]

Sounds like a tendon injury

[@deadlyalliance8281]

Can you also do eccentrics with a barbell? Kicking the barbell up with your thighs and then lowering it slowly, rinse and repeat x amount of times? Also between diatal bicep tendonitis stretches and exersizes, how often should you do these and the stretches?

[@physiorehab]

Yeah I guess that’s an option but it’s open chain not closed so would be more demand

[@deadlyalliance8281]

@physiorehab I'm basically doing lots of stretching(whole body) followed by very very light weight exersizes. Like, 12.5 pound curls to start off with on each arm for reps of 20 x 2 per day. Which is a fraction of what I was doing before this. (42.5 lbs per arm for 9-11 reps). I was told not to just stop lifting abruptly but start very light, like a beginner again and to build back up where there's no pain in a few months with gradually higher weights. Like a stair case but with weights. As a couple weeks pass, add 5 pounds to the exersize to strengthen the tendon again and keep blood flowing to it. Besides squats I think I'm going to do this for my entire regimine that used cables for exersizes. Ie: bench press, chest Flys etc etc. Extremely light weight just to keep blood flowing everywhere without over doing it. Super high reps, extremely low weight, and graduate up SLOWLY.

[@pekkatiitinen2660]

Hi! I do rock climbing and hit the gym. I've developed pain in the biceps just above the elbow. Are pain above the elbow in the biceps and below the elbow in the start of the forearm 2 different issues? Or are they both related to this?

[@physiorehab]

Could be the same bicep tendon issue. If the rehab exercises don’t work best get it assessed

[@pekkatiitinen2660]

@@physiorehab Thanks for the answer! I’ve reduced my usual biceps work and doing these. They do feel pretty nice! Been able to climb with almost no pain after reducing heavy arms work at the gym

[@noornabi5904]

It started 3 weeks ago due to little or no rest between workout sessions and playing badminton, and right now I can't even play a single badminton game due to pain and haven't done workout either since I felt pain first time. Shall I rest for a couple of days, massage and use heat to recover firsr and then do these exercises for a week to fully recover...? Please guide. Thanks. P.S. I want to recover asap and start playing badminton again.

[@physiorehab]

Have a look at the rehab program for advice at physiorehab.com

[@yahyaatiya1136]

I've been struggling with anterior elbow pain for months. Not sure it is biceps tendon - the pain is about 1.5cm latetal to the tendon in the cubital fossa, and only on heavy (10kg+) curls. If I massage the brachioradialis it feels good. Could it still be biceps?

[@physiorehab]

Could be brachialis. Maybe get it professionally assessed so you know what to go for

[@gregsage1605]

I've been suffering with this for three months. Tried rest, icing and light weights with marginal results. I'm going to rest it for a week and then try the isometrics. This makes sense. Thanks for the demonstration.

[@secretboy1185]

Did it work bro?

[@gregsage1605]

@@secretboy1185 I have improvement. I can do most pressing or pushing routines, but isolating curls sucks. I can use a 5 lb weight but lifting a gallon of milk or water is still too much. Following Keeley's suggestions has worked better than everything else I have tried, I suspect it's just going to take time. I'm not a patient guy...

[@secretboy1185]

@@gregsage1605 hope you get well soon and I will talk to a physiotherapyist and tell you what's going on but do you feel any thing in the elbow when you try to flex it like if the elbow wants to crack or something or do you feel like the tendon is moving when you flex?

[@gregsage1605]

@@secretboy1185 This is my second round with this. I strained it pretty bad 20 years ago, saw a doc who said rest it. I stopped lifting for a few years and when I restarted I was OK as long as I didn't over do it. I re-injured it a few months ago and it's just taking time. I suspect it will come back but I'll always have limitations. The elbow is fine. Thanks for reaching out. Stay healthy and strong!

[@secretboy1185]

@@gregsage1605 how did you stain it bad like what was the wight and the excersice you was doing to strain it 20years ago and how did it starun again I mean what was the limitation of it

[@AscendDarkness]

I have a tender knot at the front shoulder with shoulder impingement. I was doing dips and about 2 years ago and heard an audible pop with a sharp pain for like a second with nothing afterward. I could workout as if nothing happened. But now my arm is weak all throughout. It just snuck up on me, I'm not even sure if I can fix it but God I hope

[@physiorehab]

Check out the rehab program at physiorehab.com

[@frogman7205]

Does this strengthen the tendon so that it doesn't get injured again if not what is a good way to strengthen the tendon?

[@physiorehab]

Yep that’s the one