Recurring Bicep Tendonitis? Fix it for good!
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
- If you keep having on and off bicep tendonitis with pain radiating into your elbow or shoulder you want to address it and eliminate the cause as soon as possible so you don’t end up becoming sensitive to inflammation.
If you assess your overall training you may find a recent increase in volume or potentially you've started some new exercises that were just “too much too soon”. You’re rarely just really unlucky to get bicep/elbow pain with no justification, so if you can figure out why it's happened you can scale back and build up with a more sensible approach, which allows you to tolerate whatever it is want to do long term!
To tackle the pain, you want to restore the biceps normal range of motion.
If you're hesitant to fully straighten your arm or to open up your pec and bicep with your wrist extended then that's a big warning sign, if a normal movement like that is uncomfortable - even painful - it's not a good idea to start hitting the bicep curls yet! Some nerve flossing and controlled, relaxed movement is your best combo instead.
When these movements begin to feel totally normal for you then you will be ok to start implementing bicep demanding exercises back in.
Once your pain's gone, keep doing little bits of assistance work along the way. It'll save you having to take weeks off at a time to do boring stuff!
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
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oh my Lord. i’ve been suffering for months and couldn’t find any relief, pain medication doesn’t even work anymore. Instant relief. Thank you so much
Brilliant! Keep it up!!
Tell you what, been struggling with very painful bicep tendonitis for a full year. I'm so stupid, didn't even know what the problem was. This worked like a charm. Intense relief the very first time. Three sessions in, and it's already starting to disappear. Thank you man.
Absolutely brilliant! Love to hear that! Would be worth jumping into the shoulders playlist too so you can see if there’s anything you find challenging there!
I want to say thank you for all this free content here on TH-cam!
Your channel motivated me, to start fighting my shoulder Pain again.
As a student I am unable to repay you by buying your programm at the moment.
But I will do so, as soon as I got the money
Brilliant to hear!! Thanks for commenting! 😄😄
Same here! I am retired on a fixed income with a few people to support but the minute I get extra $$$ I am going to send it to Tom. He has accrued mega-excellent karma for sharing this stuff with us out of the goodness of his heart. I owe him a lot! 🥰💎✨💛✌️🥰
Great! Will give these a try. Already know I can't do the first one but will see how my range improves 💪🏼👏🏼 Thanks 🤩
I've been experiencing a lot of bicep tendonitis related pain due to wrestling/bjj/judo, grappling sports in general. I just tried the two first exercises ( the one with the wall and the shoulder circles), did a few sets, and 15 minutes later, the pain that's been bugging me for hours is literally gone!!! Gonna be doing these before and after each training from now on, thank you so much man!!!
Awesome! Would be good to check out jennis shoulder follow along too!
Try releasing your chest and maybe laying on a lacrosse ball and letting the ball sank into your traps, scap, and deltoid
Thank you very much buddy😭❣️
Wow, I love that stretch, thanks.
You're welcome! 💪🏼💪🏼
I've been doing the quadped version of the strech on the floor, I must say, the wall version is great. thanks
Yes the shoulder angle is what makes the difference! 😄
Hi Tom, amazing content. Im pretty sure I have bicep tendonitis so will definitely give these a go. But should I also be doing the shoulder impingement exercises as it all seems to be linked? Thanks 😊😊
Yes I would combine those two for sure!
Thanks!
Tom, you are am amazing human being.
BTW- live in the States - California
Thankyou so much!! So cool, would love to get over to the states some year for a seminar tour 😄😄
@@TomMorrison , you would have so much fun. And be successful here. I have terrible arthritis and all your excersize videos have made me much more flexible and stronger, thank you
Following various Videos, especially Hips Shoulders all brilliant never had this kind of help in 60 years..
Need a video for very tight middle and upper back..
Also i have had an inversion table for about 4 years WHY don't you like them ?
.
I had a quadruple bypass 13 years ago and both knees replaced about 9 years ago.
I find your information on your videos Just an amazing help to me
Thank You
Passive traction I don’t find very helpful for the majority, it’s better to move things in all directions and in turn you teach the muscles to create the traction with stability then 😄
Wow… this provided immediate relief. All the external rotation work and shoulder stretching work prescribed by my PT did nothing.
Is it worth progressing the shoulder circles with light weight? With my hip tendinopathy, gradually increasing the load helped with progressing back to heavy lifting
Thanks for sharing your wisdom with the world!
so glad to hear it!! Yeah you can try adding a little bit of weight & see how it feels!
I’ve had constant shoulder muscle knots and pain that after 6 years worked it’s way to my thumb causing cmc thumb arthritis ( hereditary... but I want to stop further progression!).
Soooo, should I start with holding the light band and going forward up and over the head 1st to work on this type of stretching or this video showing wall wrist/ elbow/ shoulder stretch?
Have you fixed it?
OMG - this is divine 😇😇😇😇😇
Works for proximal bicep tendinitis!
My brother has contracted intence pain in both feet as he can't hardly stand to walk on them any great distance. He had surgery, shorting the second toe bone and even severing the nerve one the left toe bone area at no avail.
And another doctor claims its stemming from his back.
He is very hesitent to let them experiment further.
Maybe there is somthing you know of that can alliviate this condition.
He does say as long as he can wear flip flops, i.e sandals he can bare it, but not wearing boots.
Could see how he feels with some of the exercises from our feet playlist, wouldn’t be something I would have much experience with unfortunately
I have NO clue anymore! Lmao. Seen several Tendon vids. Lots say Shoulder pain and Popeye muscles.. Just my lower Bicep and inner elbow occasionally flare up. Orthopedists near me just said $200-300 to walk in.. Covid times so all these self-care vids give piece of mind. ❤️
None of this crap makes sense.. theres tons of videos that makes you go crazy.. i found better channels but i still don’t know
@@andrewevans6826 I wound up seeing a Sports Therapist that told me to do stretches and bands as warmups. It worked itself out after a month of hurting me for years. Good luck ✨✨❤️
@@MorrisB3 so like internal and external rotations? I did shit load yesterday on my left side.. seems to have helped a little , i think that if your shoulders inside are weak it can cause the ball socket to roll around in there causing pressure on the tendons, correct me if im wrong but that kinda makes sense to me
@@andrewevans6826my bad. I never saw this notification. How are you now?
A lot of videos on this. Don't know if it'll help fix the problem but at least your exercises are easy to understand and don't appear to cause further damage.
Check your upper back movement also with zenith rotations 💪🏼
@@TomMorrison
Thank you. Will do. I think your suggestions are good for long term health and improvement. You have a new subscriber. I'll keep you updated if I improve.
I can’t do the first stretch on the wall. Is it just a case of gradually trying to work up to that or is there any regression I could be working on in the meantime? Thank you!
You can, just dont turn your hand all way like in the video. Experimentate like i do. Sometimes you discover strechtes yourself.
Should I be feeling this nerve tightness/pain in the collarbone region? I have been working on my thoracic spine mobility and feel like I have gotten pretty good progress with that but doing this exercise I feel nerve all the way from collar bone down to forearm. Thanks again for your videos they really help!
Yes the nerves in your Biceps go all the way to your neck! So if you're pretty tight you may feel it all the way up. As long as the pain doesn't start getting worse it should ease with practice!
Stuck scalene. Thst will feel like a pull from neck to.collarbone and to the arm pit.
Okay, so my issue has been all pulling exercises, curls and bar dips especially. Curls I have to max out at 25lb. I pretty much always have pain when doing 30s and basically permanent pain if I try to push through and just do them (in the lower bicep...distal, I guess).
After trying these exercises...I can't get my hands flat to the wall and I can't do the wrist curl without my elbow activating.
So...I've got some stuff to work on. Thank you.
Ah good thing to notice! Hopefully it helps as they improve over a few weeks!
Would this also work for biceps tendonitis felt at the shoulder insertion?
Yes, combine this with some of our shoulder rotational drills and you’ll hopefully get some relief pretty quick!
When I press my left hand against the wall, I feel like a numb-ish burning sensation all the way down my forearm and into my hand, but nowhere near like that when I do it with my right. Do you know what that means? I believe I’ve got bicep tendinitis because I had recently been feeling pain in the front of my shoulder after lifting just 20 lb dumbbells to try and get back into shape. :(
Common to see that when there’s bicep problems, would gently focus on the stretch daily and that sensation should improve, don’t force it 😄
Thanks for the quick reply! You’re awesome!!
I, like the comment below me, had awful pain from 40 years as a hairstylist! I’m 68 and ready to retire but I still don’t want to hurt and I love to workout.
TWO DAYS…. TWO FREAKING DAYS. …. and it’s almost gone!!!!!
Fantastic!!!
Can a bicep tendon cause forward head posture, and a straight neck? I’ve been told that my spine is misaligned, have pinched nerves, insomnia , cold hands and feet, brain fog, panic attacks, but there’s not pain in the neck, could my bicep (that’s been clicking for years have caused all of this?
Can never just blame one thing or area really, would be good to add upper back stretches with shoulder mobility and neck stretches all combined, spine misaligned isn’t a great term either, there’s loads of people with twists in their spine and no symptoms also
I have biceps pain when doing pike pushups. Is this the solution?
Would definitely implement it and see if it makes a change over a few weeks
is it normal for my hand to numb a little bit during this exercise
Can do, just don’t push as far for a few sessions and it should adapt to it
@@TomMorrison thanks
All the stretch make it worse if the tendon is inflamed. Very poor info
If it’s currently inflamed you should be seeing someone in person about it, not looking advice online, this is for making sure everything is moving properly outside of a flare up to avoid it coming back