Bounce Back from Biceps Pain - 4 Essential Exercises for Distal Biceps Tendinopathy Relief

Timestamps:
00:00 Intro
00:40 What is the biceps muscle?
1:50 What are the symptoms of distal biceps tendinopathy?
2:20 First step of treatment for distal biceps tendinopathy
5:00 Midstage exercises for treatment
6:00 Higher level exercises for treatment for biceps pain
8:02 The takeaways you need to know
You all asked for exercises for distal biceps pain and we delivered! Join Dorian as he discusses what distal biceps tendinopathy is, and walks you through four exercises to begin to manage and treat your biceps tendinopathy!
If really looking to tackle your symptoms, be sure to check out our Elbow, Wrist & Hand Rehab and Prehab programs through the app to get started! Begin with our 7-day free trial!
-theprehabguys.com/program-elb...

[@MariaCruz-sm9zv]

Great video and instructions. Will use for my patients who need the visual reminders and clear demo. Love the graded biceps exercises! Thanks, your friendly OT, CHT

[@ThePrehabGuys]

Appreciate the kind words, Maria and glad you enjoyed!

[@grilledtungsten12]

I have been looking for something like this for SO long! A couple of questions if I may? 1) If I am doing the isometrics pushing up against say a door handle, should I focus on pushing through the door handle/pushing up. Or should I think about trying to “curl” the handle (although I won’t be able to)? I notice I feel it more in my tendon than my muscle. 2) I have read you should try to avoid a 4/5 pain, especially if it is aggravated the next day, what do I do if my baseline score is already 4 or if I find isometrics become aggravating? Is this a case of try it for a week or so and see? Thank you so much for your time and for this amazing resource!

[@wishbonebrewery]

Worth a go I guess. Had tendon problems in there for years and currently thinking the Statins I'm taking might not be helping as my flare up has been going on too long this time.

[@JaTheBigKid]

you are the GOAT

[@Amodbaba]

Great video..one question on the last biscep curls excercise .. while going down do we extend fully or there should slight bend at the elbow

[@ThePrehabGuys]

If you can tolerate fully straightening your elbow you can give it a go! Start with a range that feels comfortable for you!

[@redguy5671]

If we only have pain in 1 arm should we also do these stretches for the unaffected arm

[@manoliumarius]

Hello! How do i figure out if my pain when doing pull ups or flex my biceps is because of my distal biceps tendon, my brachioradialis or pronator teres?

[@kevinhendrich2767]

Most of my pain is in the meaty part of my forearm but it travels up my bicep to my shoulder, would this be bicep tendonitis or golfer/tennis elbow?

[@AngrySpartan9311]

My biceps are already super strong from gym work. That's what got me into bicep pain to begin with. How is more bicep work going to help?

[@ThePrehabGuys]

It's not always about more biceps work sometimes it's about the right biceps work at the right time to address symptoms!

[@vacrn127]

Thank you not much info out there on distal bicep pain. I'm doing these and think it's helping. The pain I have also goes into the top of my forearm. Anything additional I should be doing? Thanks

[@ThePrehabGuys]

We have a video on proximal biceps tendinopathy as well! Definitely check it out!

[@lollipop84858]

​@@ThePrehabGuys would it be too much to ask for you to post the link here please? I've tried finding it but can't...

[@vladislavsgrigorjevs7303]

Can you tell please what about the stretching? Some physiotherapists are recommending to build straight arm strenght with straight arm flys and to stretch the tendon, but a I have heared you should not stretch the tendon which has already build tendinopathy.

[@ThePrehabGuys]

Depends on your symptoms and how stretching is tolerated! For some, stretching an already irritated tendon is not beneficial and can cause further exacerbation of discomfort while for other it can feel good and is well tolerated. It's about finding what works best for you and your needs depending on where you are at in the rehab process.

[@vladislavsgrigorjevs7303]

@@ThePrehabGuys thank you so much for your answer, currently practicing per your advice, since I have tried stretches nad straight arm streght exercises, I didn't feel pain in them like at all, but also it didn't help me, the pain was back instantly taking the light weight like 5kg nad doing curls. Hopefully now it will be fully recovered.

[@xxander4344]

Hi is it normal that I got a lot of pain right after I finish my rep on shoulder flexion supinated? Should I continue or better avoid that exercise? Cheers

[@ThePrehabGuys]

If pain is above a 3/10 we recommend not doing the exercise right now, work on exercises that don't cause pain above that, and try the challengin exercise again in a week or two!

[@xxander4344]

@@ThePrehabGuys thank you for your reply!. I'll avoid it for now

[@kaan2768]

Hello, after training my biceps in the gym, my tendon feels like its jumping out and takes a bit of time to go back in the right place after doing certain arm movements when im back at home. What could be causing this?

[@ThePrehabGuys]

Hey there, hard to say exactly without doing a thorough evaluation! If symptoms don't improve with some exercises, I would recommend chatting with a local PT in your area!

[@Adonisthenics]

I have that problem 8 months so far, pain in lower biceps, whey flexing The problem starts when the curls is 90% done, I rested for 4 months, but did not helped, mada an ultra sound of tendons and biceps, everything is oke, i made a RTG of My whole arm, everything well, but the Pain is there...

[@vicvegaii8594]

Should there be a slight increase in pain the remainder of the day after doing the exercises? If there’s any slight increase in pain does that mean headed in wrong direction?

[@ThePrehabGuys]

Hard to say without a thorough evaluation but not uncommon to have some discomfort following, symptoms should not linger more than 24 hours and shouldn't be over a 3/10. If that is the case, start with the exercises that don't elicit any discomfort to begin!

[@kayzoop]

Whenever I do bicep curls my biceps aren’t in pain when I’m on top of the movement it hurts and clicks when I extend my arm with weight.

[@derlegendaregleiter9702]

Does it click in the bicep portion of the elbow region when you extend the arm?

[@kayzoop]

@@derlegendaregleiter9702 yes

[@eltonwild5648]

I have a similar problem. The eccentric part of curls hurts. If you find a solution let me know

[@adambellesheim5706]

Same. The only curl I can do is a concentration curl, and hammer curls

[@WillemNout1]

Exactly the same! I was affraid it was M.A.P.S. (middle aged pull-up syndrome)

[@Nannie18grand]

I had terrible pain in both my biceps. Couldn’t lift my arm to fix my hair without using my other arm to hold it up. I started using castor oil on my biceps & arthritis cream. Took several weeks but pain is completely gone. Also took herbs that help with pain.

[@ThePrehabGuys]

Glad you are feeling better!

[@sajitha8462]

But how to do when I'm not even able to move my hand?

[@ThePrehabGuys]

Check out some of our wrist and hand videos through the channel!

[@ChrisRamirezOnlineDOTcom]

Dude this is so helpful. I will build up to each exercise using the pain gauges you talked about. My left distal bicep is giving me issues and working at the hospitality industry not helping

[@ThePrehabGuys]

So glad you found it helpful! Stay consistent and definitely check out our Elbow, Wrist and Hand program through the app if you are looking for some more programming! bit.ly/tryprehabYT