FIXING Biceps Tendonitis Today [DUMMY-PROOF]

[@deelo721]

Thank you 🙏🏽 I just hurt myself a couple weeks back at work I’m gonna definitely try these and let you know the results 🙏🏽

[@digitalphysio]

How is everything going?

[@recipehacker9752]

Yep, dips are murder on this tendon. But how do I treat when rotator cuff muscles or tendons also hurt? Thanks 🙏

[@bernardocisneros4402]

I can only tell you what worked for me. I stopped doing everything that would cause pain in my shoulder until I could move it pain free. I mostly had my arm by my side for a couple of weeks because it would hurt to lift it in any direction. Once I could move my shoulder pain free, I started doing isometric external rotations with a resistance band, up against a door frame, or wall. because it would still hurt when externally rotating it against resistance. After a couple of weeks of doing that, I started doing external rotations with movement against resistance with a resistance band. There are a few external rotation exercises for rotator cuff you need to do so please do your research on what these are. If it hurts when moving in a certain range of movement, don't go into that range. Stop just short of where it starts to hurt and with time your range will get greater as you continue doing the limited range exercises because your rotator cuff muscles will be getting stronger and tighter and do a much better job of holding the ball of your arm bone in the shoulder socket. You have to fix the rotator cuff problem first by getting those muscles stronger before starting to lift weights again or doing bodyweight exercises. If you start your normal exercise routine before the rotator cuff is strong, you will be back to where you're at now. I would strongly suggest seeing a qualified competent therapist because a lot of things come into play. It could be that you have poor posture and this poor posture is causing rotator cuff weakness and rotator cuff weakness causes the bicep to try and take over when it's not designed to do that. There's a lot of variables so if you want to be lifting pain free again as soon as possible, see a therapist. When you can finally start exercising again, you need to do more back muscle work than front muscle work. If you do 1 set of bodyweight pushups, then you need to do 2 sets of body weight inverted rows. If you do 1 set for the front delts, then you need to do 2 sets for the rear delts. Barring physical injury from something like a fall, the situation that you're in usually occurs because your internal rotators are stronger than your external rotators, your front muscles are stronger than your back muscles, you have poor posture, some degree of hunchback called Kyphosis etc..

[@recipehacker9752]

@@bernardocisneros4402 Now that was a great reply! It sounds spot on. Truly appreciated. If you are not a PT, you should be 🙏 💜

[@bassboosterz5337]

I was on a break for the calf tendonitis, and when I went back to training, the pain returned 🤕😢

[@rans0101]

Any updates?

[@The_Fitness_Vault]

Because rest on its own wont fix anything. You have to identify what caused you to have pain and fix it. Also training around the injury is better than not training, if possible of course. You will be supplying blood flow and wont get as weak

[@bernardocisneros4402]

I have bicep tendonitis and feel pain when doing dips, pushups, and standing curls with even light weight but I'm able to do heavy preacher curls on a free weight preacher curl machine WITHOUT ANY pain. Why is that?

[@felixbrian2900]

Thanks

[@bassboosterz5337]

Thanks for the advice but what exercises can be done ..!؟

[@digitalphysio]

Rest is key but strengthening your rotator cuff (tip number 2) and isometric bicep exercises may help you kick start your recovery.

[@Doinkski]

Wrap a band around the part where your shoulder and bicep meet really fucking tight and then do whatever movement usually hurts you a lot for a couple of minutes until your arm goes numb, you’ll break up scar tissue and reset inflammation

[@JamesFeey]

Should you wait till pain is low before starting light bicep work? I’m planning on 2 weeks off then starting with 3 sec up/down preacher curls with the lightest set of dumbbells and working back up.

[@bernardocisneros4402]

As long as you don't feel pain while you're doing it, a few hours after, or the next day

[@mertcheee]

Is there a more exercise that should be avoided?

[@digitalphysio]

Any heavy weight that loads and/or stretches the biceps like - dumbbell pec flies, chin ups, seated rows with a narrow grip, supinated lat pull downs, etc.

[@mertcheee]

@@digitalphysio Thank you

[@gibranvelez2314]

If I do heavy back exercise as rows and pull up working secondary the bicep that will be like a directly exercise that I need to avoid as curls or that are okay?

[@digitalphysio]

Heavy rows can often irritate the bicep tendon because its on stretch. Id be focusing on deloading and reducing the weight. Aiming for the 12-15 rep mark.

[@priyapereira28]

The last workout u did .. kettlebell swings .. is it suggested with tendentious or not ???

[@digitalphysio]

No I wouldn't start yet, perhaps when you're feeling stronger and the pain improves

[@Hustlersambiton]

It’s not around the shoulder it’s below the bicep my pain. No videos on this anywhere

[@patman4917]

look up distal bicep tendonitis. If that doesn't work then you need to do some nerve glides

[@Hustlersambiton]

@@patman4917 thanks mate I have been looking at that but unable to find the right exercise. Seems like that could be it though. I can’t bicep curl much for the pain. Interesting u said nerve glides I thought that was another possibility it feels better after doing them but still weak and pain curling.

[@fisnikukeperaj7653]

Biceps exercises don’t have anything to do with it u should just not do pullups or chinups and limit movements like incline db curls,also the pain can be from other areas such as the glenohumeral joint or the coraclid

[@digitalphysio]

Yes, I can be referred from your AC or glenohumeral joint but its less likely in young lifters. The vast majority occur from insufficient soft tissue stability (e.g. rotation cuff strength, humerothoracic activity, etc.). Heavy or extended bicep exercises when your bicep tendon is sore (like chinups and incline dumbbel curls - you've just contradicted yourself 🤣🤣) should be limited. I've seen this in plenty of young lifters as a physio.

[@bernardocisneros4402]

What is the coraclid? Did you mean coraclit? I thought that only brought about pleasure...lol

[@1ntense796]

Bro this is the worst advice I've seen

[@digitalphysio]

Which part?

[@SayCheeseAndDie01]

Fr it’s just the same advice you find everywhere