Hello coach....I I tore my bicep (distal) completely....im thinking about not getting surgery and letting it heal as is...what your opinion? I'm 44yrs old....the tear happened on my non dominate arm (I'm right handed but the tear happened on my left)
Been struggeling for years - these exercises helped right away and i could feel improvement after 2 weeks. Completly pain fre after 3-4 weeks. Thank you!!
I’m a postman, believe it or not, I’ve developed bicep tendinitis from holding bundles of letters at a 90degree angle for 6 hours a day. These exercises are really helping!
I’ve been doing these exercises for one year now and I can honestly say that I’ve been pain free the entire time. At this point I do them two or three times a month, as a preventive measure. Coach E is the BEST!!! Thank you so much!
Omg thank you! I just started weight training again recently and right off the bat the inner elbow bicep pain. I just did the first 2 exercises and although painful, it actually feels a bit better. Thanks!!
Normally do cardio but, I pulled a groin. So my doc said rest and do upper body. First workout I got this tendonitis. It burned all night last night. I just tried this and already feel better. Thank you
Hi there, I am experiencing pain in my distal bicep tendon (my mom says it's a microtear) and I'd like to thank you very much for this video! It is far more helpful than anything I've seen online so far. I'm desperate for quick recovery as I have physical tests for the military next week. Hopefully with these exercises I can pass without further injury. Cheers from the UK!
I've developed this tendonitis from over-doing pull ups. Like every single day in a row i did 100+ pull ups for months. Of course the pain became severe over time. I stopped training for quite some time after that, probably 1.5 years or so. When i returned to the gym the pain instantly returned after the first curling session. I feel like i've permanently damaged this area on both hands. No matter how long i wait, the pain is always there. If i want to train biceps i have to really warm up these tendons to stop feeling pain in them. If i start a biceps session with curling (even the light weight), after 20 reps i start feeling strong pain in the distal tendons and i have to stop with the exercise, and continue in a minute or two to keep the tendons working, so that they gradually get warmed up. By experimenting a bit over time, i've found that for me the best way to warm up these tendons is by doing anything with neutral grip (excluding hammer curls, because they also tend to put a lot of pressure on these tendons). The best warm-up exercise for me personally to warm up the tendons would be the neutral grip rows. After few sets of those, i can basically curl pain free for the entirety of the current training session. But the next morning tendons become painfull of course. And the circle repeats over and over again every time. Very, very annoying.
That is super annoying. The Elbow Pain Solution program can help you to make lasting changes. Read more about it in the video description and stop the cycle. Let us know if you have any more questions :) - Coach Joshua, Team PM
Thank you so very much! I injured my arm in the last few weeks of my wife's life. She had metastatic brain cancer and no core body strength. I had to lift her out of her chair, out of the car, out of the bathtub and I didn't know how to lift her properly and injured both arms, but my right arm more severely. Initially the doctors were treating me as if it was tennis elbow, and that seemed like what it was, but as it progressed the pain in the front side of my elbow just above and below the joint became much worse. I am anxious to try these stretches as the pain is bothersome and seriously limiting my activities. Thank you for the wonderful information!!!!
You are so welcome. Our condolences about your wife. Let us know how the exercises go. It's great that you found us and we are here for you if you ever need more advice or assistance :) - Coach Joshua, Team PM
Been doing these exercises for about a week and can notice the difference already. Have been neglecting forearm training without realizing it, thank you for the great information.
Thanks for posting this. There are so many videos on this, but you're the first one i've seen mention the importance working the supination part of the bicep as opposed to just doing eccentric bicep curls in an already supinated position. Cheers.
This is really enlightening. I'm considered to be in pretty good shape by most people I know, but I could not believe how weak both these muscles were when I isolated them. Thank you so much for pointing out this imbalance!
Ive had an injury to my distal bicep tendon for almost 4 years. It flares up seemingly random due to work. Im starting to work out and I dont want my injury to get worse. Did practice reps along with the video and the little pain I had was relieved!
Thank you so much. I’m a body builder and really stressin about this lil injury. I took a week out of gym completely but still got some pain. That first fascia release felt insane. Thank you for this video
@@SilverLock1 I still have it lol, I’m thinking it’s torn but idk, I have still been working out but when it comes to direct biceps training, I go as light as I can to feel no pain. My right arm is good and strong but my left is still in pain. Maybe need to get an X-ray done
I use my mother-in-law’s panties and they’re very effective, doing wonders for the pain and the inflammation seems to have calmed down. I also had to stop working upper body in the gym focusing only on cardio and lower body. At this rate I’m going to be giving Nicki Minaj some serious booty competition! 👀
Really helpful video with exercises and advice that works very well! I’ve dealt with distal biceps tendonitis a few times now, and these all definitely help a lot.
I'm 1 week into doing these exercises while also massaging and stretching the area and resting my problem dominant arm. I have started to notice a positive difference today. It's working! Less inflammation, pain was never bad but has gone from a 2 to a 1, I feel less strain near the elbow forearm when doing the supination exercises. I'll try some light curls again in another week.
This helps I’ll add this to my arms more often and add some moves I’ve learned from squat university that builds up my rotator cuff so I can get benefits from both worlds Thanks man
Thank you sir. have distal Bicep Tendonitis and these exercises feel really good. I'm going to carry out this program and see how it goes. Your content is always good and I've been subscribed for about 2 years now.
Great thank you so much! Started having this problem after getting back into grappling martial arts after many years of a semi-sedentary lifestyle. So grateful for this
Excited to try these. My left arm will flare occasionally from wrenching (pipefitter). I also lift 5xs a week. I started experimenting with reverse curls, but will definitely try the brachial curls. Thanks!
Great instructions! I sustained an injury 6 months ago playing goalie..got it extending my arm to stop a soccer ball. I've gone to physio and the dry needling only gives temporary relief. Going to try these releases and exercises. Thank you
Hey! We are so glad you found us. Dealing with an injury can be tough, but you're taking proactive steps to address it, which is awesome. Remember, consistency is key when it comes to rehabilitating an injury. Try out the exercises 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress...you'll be back in action before you know it. If you have any questions or need further guidance along the way, don't hesitate to reach out :) - Coach Joshua, Team PM
Great video! This is exactly what I’ve been dealing with for the past few months……Is it ok to feel some discomfort/irritation when doing the Brachialis curls? Keep up the great work!
Think i have this. Been having slight minor pain in this location for the past month or so and been lifting still since it's so minor. glad i found this.
Hey Coach Eric! Thanks for the Video! Been dealing with this issue on 1 side on and off for the last 2 years. Brachiordalis + distal biceps tendon pain. 3 Causes: - 50KG High Incline DB Press, so basicly iam hammer curling 50kg with the help of my legs to get into position. Started to use ellbow sleeves for these now, makes it slightly better. - barbell row up to 150kg with straps - Lots of lat pulls with straps. There is not really a way around for me if i want to keep progressing. But since only my left side hurts doing these, there should be a rootcause/solution. One thing that helped me so far are EZ-Bar curls with extra focus on using the biceps muscle instead of the brachiordalis. Because the pain shuts off biceps usage which makes it even worse. However any other curl increases pain. I started to include the brachiordalis stretch aswell as the supinator strength exercise from this video. If someone has any more ideas 🤗
Hi and you are welcome! We recommend a more targeted and Kinesiological approach. A combination of the Shoulder Pain Solution and Elbow Pain Solution programs can help you to properly assess and address the root cause of your issue: www.precisionmovement.coach/elbow-pain-solution-yt www.precisionmovement.coach/shoulder-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM
Hey man I think I have the same issue as you but I cant be 100% sure. I have problems mainly with hammer curls and overhand pull ups. This also affects my bicep curls but like u said if I focus on bicep, its not as painful. Have u figured anything out on how to resolve this?
@@20noldi its still reoccuring. But what helps best for me are EZ cable bar curls. First warmup to learn to activate the biceps, but also max weight sets to teach the body again that everything is okay. Fingergrip strength might also be important. Weak grip leads to more usage of the forearm. brachiordalis stretches/flossing might also help but again for me EZbar cable curls with focus on biceps activation do the best job
I've had tendonitis on both arms for almost 8 months now, I've been doing this for a week (4 days of doing these) exersices, and I'm seeing alot of these comments get alot of quick results. I mean, I don't get that much random pain after doing alot of arm movement, but my bicep still feels a little pain when i'm doing a brachialis curls as well as weakness. I hope by 4 weeks I'll be good to go again.
I think I have this thing, I'm not sure how it started but for weeks the pain has been driving me crazy in the gym so I'm gonna relax with my excersices for a bit and try this out hopefully it works out
@@PrecisionMovementCoach Seems to help. I was able to do 3 sets of 10 with 20lb dumbbells last night. Progress for sure, but still not very comfortable.
Ive lifted for 25 years, for the first time i got bicep distal tendonitis, i assume. Pain in the tendon around the elbow when using my bicep. What did it was training wide grip pull ups too hard when i wasnt being consistant enough. Also too much barbell curls, too far from body, too heavy. 6 months of recovery ish. First i completely quit bicep training and pull ups. Then i slowly introduced some dumbells training at medium weight. Sometimes that still hurts a little, but it seems like training it a little helps it. Totally resting it, i get too weak. Its gettting a little better every few weeks, im like at 90% recovered. Proabably still need another 6 months. Ive never ever had a flare up like this before.
Got this exact pain last night when I was changing into my pajamas 😭 thanks for offering alternatives in place of dumbbells and strength bands! The ASMR part was hardest cause I don't have prominent muscles there (truly, I think I injured myself because I dont exercise) so trying to replicate the hand placement was hard haha Combined this with the bicep vid you mentioned and can confirm, I need to stretch, cause my muscles are real mad at me 😅 Off to the posture video next, I'm sure my body will feel much happier if I also stop acting like a shrimp...
Hi and thanks for your comment. We appreciate you following along and trying out our content. Sounds like you are on the right track. Keep us posted on your progress and let us know if you ever have any questions :) - Coach Joshua, Team PM
You got this! Thanks for trying it out. Do the exercises 2 - 3 times weekly for at least 4 weeks and send a report. We look forward to reading about your results :) - Coach Joshua, Team PM
Hello Coach It's been almost 2 months doing these exercises and I feel I have recovered. Thank You!! Now I wanna start playing badminton, I'll start with 1-2 games a day as you suggested. Is it better to use elbow sleeve wrap while playing badminton initially or will it affect the blood flow??
Awesome! Thanks for trying them out and letting us know. The wrap won't necessarily do anyting. Try without first and let us know how it goes :) - Coach Joshua, Team PM
I have this pain rn and I get this 3 days ago when I was working out. Its so painful when I try to stretch my arm. I don't know what to do, I hope this video will help me to recover this painful experience in my arm:
Hi and thanks for commenting. These exercises are a good start. Try them out 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there :) - Coach Joshua, Team PM
I strained this area lifting something heavy at work and thought it would go away on its own but hasn't. Im gonna give these exercises a shot. Would doing yoga help with the recovery?
Hi and thanks for asking. We have no idea how yoga will affect you. There are dozens of styles and thousands of practitioners. If you can find a practitioner who has a background in evidence based rehabilitiation and Kinesiology, who follows a robust investigative framework, and can direct progress based on your capabilities then you are likely good to go. However, start with these exercises and do them 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there. We look forward to reading about your results! Talk to you soon :) - Coach Joshua, Team PM
Is it okay to continue to do tricep exercises? It doesn’t really bug me while I am doing like skull crishers but I want to make sure I’m not making the problem worse without even knowing it. Thanks for the great video!
Hello Im older lol and have been working out for quite some time and just developed this pain that you are describing. The pain is great enough to where I want to lay off of it. Question... can I still do movments like tri's chest etc? Hope to hear from you soon. Thank you.
Thanks for sharing! Stop doing any exericse that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is :) - Coach Joshua, Team PM
Sure thing! In the meantime, try these out: th-cam.com/video/gnyPEYhhjko/w-d-xo.htmlsi=rfWH4_8ni60wJEfN th-cam.com/video/mWbjEbDFHZ8/w-d-xo.htmlsi=Ike_Z_AaFW3vUHzh th-cam.com/video/LjrvAH8fbQQ/w-d-xo.htmlsi=xlTLX6v9NHSUmjWb :) - Coach Joshua, Team PM
@PrecisionMovementCoach Thanks for the reply, coach. I tried doing it, but the load was mainly on tendon. Is it fine?? There is hardly any pain, but when I do this, I can feel that there is a strong tension on tendon rather than triceps as you said... What I wanted to ask was how to target only triceps??
As long as there is no pain then you are good to go. You are definitely targeting your triceps. You "sense" the tendon loading more than your tricep activity because of how your brain is filtering the sensory input. Your triceps is still benefitting. Make sense? - Coach Joshua, Team PM
Hello and thank you for a helpful video. Is muscle loss a common thing at the same time as the injury? I injured my distal bicep tendon without rapture. But im missing a big piece of my muscle at the area. Is it coming back with training or it will look like that now?
Hi and the short answer is yes. It's hard to say how your body will recover from that injury. However, muscle gain is likely once you start training again. Thanks for watching and commenting. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM
After returning to the gym after 2 weeks should these exercises be done before or after workout and also is their any bicep exercises you would avoid doing if you have distal biceps tendonitis pain? Thanks :)
Do them before. Avoid any exercise that causes pain or that you cannot modify in order to do it pain-free. Keep us posted on your progress :) - Coach Joshua, Team PM
What’s up coach E, I’ve had distal bicep tendonitis for about 5 years now. Do you think i need surgery due to the time left untreated or is there hope with exercises?
We are here for you! The Elbow Pain Solution program was designed with people like you in mind. From our vantage point, it's hard to say if you can avoid surgery. However, the program may help you to avoid it. If nothing else, it will better prepare you for a procedure and help you recover faster afterwards. www.precisionmovement.coach/eblow-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
Thank you for sharing this. Struggling with distal biceps tendinitis for 4 months and had a hard time finding stuff for distal rather than proximal. Got a PT referral but I want to try things sooner rather than later. Im so over this and having to skip a lot of my arm workouts.
@@RandyTheodore-n6t I did! I ended up not going to therapy. It was so hard to do, but I basically had to just stop any exercises that elicit any pain and focused on workouts that had no pain. I tried all kinds of things, and paid attention to what hurt and what didn’t, including if it made a difference if my palms were facing up, down, and if I kept my arms close to midline or away from my body. I also would take ibuprofen and apply heat after an arm workout too, even if I felt like I didn’t stress it much. I’m not a doctor, mind you, so please take this with a grain of salt, but this strategy really helped me.
Hey there, awesome video! Is it also common/possible that it hurts when bench pressing? I had to stop mid-workout during bench press when the pain near elbow/lower bicep portion started to kick in. I have been feeling this pain ever since I armwrestled a friend couple days ago. I can feel the pain a bit ‘under’ the bicep as well.
I was doing regular old bicep curls when i felt a small pop in my tendon. Suddenly i had a small pain in my elbow and tendon. Do i have distal bicep tendonitis or is this something else?
Exercises and highlights:
00:00 - Intro
00:20 - What is distal biceps tendonitis?
01:10 - Root causes
02:40 - Pause these exercises/movements
03:45 - ASMR: Biceps
04:42 - Forearm Supinator Activator
06:06 - Brachialis Curls
07:30 - Next steps
Hello coach....I I tore my bicep (distal) completely....im thinking about not getting surgery and letting it heal as is...what your opinion?
I'm 44yrs old....the tear happened on my non dominate arm (I'm right handed but the tear happened on my left)
Thank you so much for this, it’s a massive help
Been struggeling for years - these exercises helped right away and i could feel improvement after 2 weeks. Completly pain fre after 3-4 weeks. Thank you!!
Awesome!
Thanks for trying them out and for letting us know about your results :)
- Coach Joshua, Team PM
Is this comment for real? I need some hope. my right arm has been out of action for 4 months. very depressing
Its very real!
Dont be lyin
Are you doing these 3 + the 4 ones in other video or only these 3?
I’m a postman, believe it or not, I’ve developed bicep tendinitis from holding bundles of letters at a 90degree angle for 6 hours a day. These exercises are really helping!
So good to read that!
The mail must get through!
Keep it up :)
- Coach Joshua, Team PM
As someone who appreciates what you do, I really hope you're better! 🙏
Me 2 I'm a mailman and suffering same thing. I'm gonna do these hopefully fix!
@@jeremymartin188 Did it help?
I’ve been doing these exercises for one year now and I can honestly say that I’ve been pain free the entire time. At this point I do them two or three times a month, as a preventive measure.
Coach E is the BEST!!!
Thank you so much!
Great to hear!
That is the best testimonial that we could ask for.
Thanks for following along and commenting :)
- Coach Joshua, Team PM
Omg thank you! I just started weight training again recently and right off the bat the inner elbow bicep pain. I just did the first 2 exercises and although painful, it actually feels a bit better. Thanks!!
That's great!
Keep up the good work :)
Normally do cardio but, I pulled a groin. So my doc said rest and do upper body. First workout I got this tendonitis. It burned all night last night. I just tried this and already feel better. Thank you
Happy to help!
I’m an Archer 🏹 and I’ve had to take a step back due to high forearm/Low bicep pain. I’m feeling relieve already!!! Thank you
Great job!
Hi there, I am experiencing pain in my distal bicep tendon (my mom says it's a microtear) and I'd like to thank you very much for this video! It is far more helpful than anything I've seen online so far. I'm desperate for quick recovery as I have physical tests for the military next week. Hopefully with these exercises I can pass without further injury. Cheers from the UK!
You are welcome and keep us posted on your progress :)
Hi Jamie, did it work?
@@aleksanderblacha9083Unfortunately he did not pass...
I've developed this tendonitis from over-doing pull ups. Like every single day in a row i did 100+ pull ups for months. Of course the pain became severe over time. I stopped training for quite some time after that, probably 1.5 years or so. When i returned to the gym the pain instantly returned after the first curling session. I feel like i've permanently damaged this area on both hands. No matter how long i wait, the pain is always there. If i want to train biceps i have to really warm up these tendons to stop feeling pain in them. If i start a biceps session with curling (even the light weight), after 20 reps i start feeling strong pain in the distal tendons and i have to stop with the exercise, and continue in a minute or two to keep the tendons working, so that they gradually get warmed up.
By experimenting a bit over time, i've found that for me the best way to warm up these tendons is by doing anything with neutral grip (excluding hammer curls, because they also tend to put a lot of pressure on these tendons). The best warm-up exercise for me personally to warm up the tendons would be the neutral grip rows. After few sets of those, i can basically curl pain free for the entirety of the current training session. But the next morning tendons become painfull of course. And the circle repeats over and over again every time. Very, very annoying.
That is super annoying.
The Elbow Pain Solution program can help you to make lasting changes. Read more about it in the video description and stop the cycle.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
What do you mean by neutral grip? Palm up?
@@JC-vy1bo Just google 'neutral grip row', or 'neutral grip lat machine'
@@JC-vy1bo Palms to the inside (facing each other).
Did you try the exercises in the video? Did they help? Curious for myself.
Thank you so very much! I injured my arm in the last few weeks of my wife's life. She had metastatic brain cancer and no core body strength. I had to lift her out of her chair, out of the car, out of the bathtub and I didn't know how to lift her properly and injured both arms, but my right arm more severely. Initially the doctors were treating me as if it was tennis elbow, and that seemed like what it was, but as it progressed the pain in the front side of my elbow just above and below the joint became much worse. I am anxious to try these stretches as the pain is bothersome and seriously limiting my activities. Thank you for the wonderful information!!!!
You are so welcome. Our condolences about your wife.
Let us know how the exercises go.
It's great that you found us and we are here for you if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Man you’re truly one of a kind! 😀🙏🏼
Much appreciated :)
This free content is better than my PT that I had to pay for! You sir are such a blessing, thank you for all that you do!
Wow, thank you!
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Another brilliant video Coach E! Thanks for all your generosity for sharing these online.
Thanks for that!
I did brachialis curls without dumbells just my arms and it worked already thanks a lot
Nice!
Thank you. Your clear description and helpful demonstrations make this a valuable video
Glad it was helpful!
Been doing these exercises for about a week and can notice the difference already. Have been neglecting forearm training without realizing it, thank you for the great information.
Great to hear!
Thanks for trying it out and commenting.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks for posting this. There are so many videos on this, but you're the first one i've seen mention the importance working the supination part of the bicep as opposed to just doing eccentric bicep curls in an already supinated position. Cheers.
Glad it was helpful!
Thanks for taking the time to watch and comment. We appreciate that!
Have a super day :)
- Coach Joshua, Team PM
This is really enlightening. I'm considered to be in pretty good shape by most people I know, but I could not believe how weak both these muscles were when I isolated them. Thank you so much for pointing out this imbalance!
Thanks for sharing!
We really appreciate you stopping by and commenting :)
- Coach Joshua, Team PM
Ive had an injury to my distal bicep tendon for almost 4 years. It flares up seemingly random due to work. Im starting to work out and I dont want my injury to get worse. Did practice reps along with the video and the little pain I had was relieved!
Nice work!
Thanks for trying it out and for sharing your results.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Wow! Thank you. Instant relief. I over worked my arms at the gym.
You are welcome!
Very helpful, I had painful supination BUT NO MORE!!! Thank you. Your videos are AMAZING !!!!
You're so welcome!
Thank you so much. I’m a body builder and really stressin about this lil injury. I took a week out of gym completely but still got some pain. That first fascia release felt insane. Thank you for this video
You are welcome!
u good now?
@@SilverLock1Yeah come on dude, I too wanna know if you have healed?
Been out 5 weeks now shoulder bicep tendonitis but having pain in my forarm too
@@SilverLock1 I still have it lol, I’m thinking it’s torn but idk, I have still been working out but when it comes to direct biceps training, I go as light as I can to feel no pain. My right arm is good and strong but my left is still in pain. Maybe need to get an X-ray done
For the 2nd exercise I use pants as a substitute for a band, and it works!
Please try it out!
Nice mod!
I use my mother-in-law’s panties and they’re very effective, doing wonders for the pain and the inflammation seems to have calmed down. I also had to stop working upper body in the gym focusing only on cardio and lower body. At this rate I’m going to be giving Nicki Minaj some serious booty competition! 👀
Really helpful video with exercises and advice that works very well! I’ve dealt with distal biceps tendonitis a few times now, and these all definitely help a lot.
Are you doing these 3 + the 4 ones in other video or only these 3?
I'm 1 week into doing these exercises while also massaging and stretching the area and resting my problem dominant arm. I have started to notice a positive difference today. It's working! Less inflammation, pain was never bad but has gone from a 2 to a 1, I feel less strain near the elbow forearm when doing the supination exercises. I'll try some light curls again in another week.
That's great progress! Thanks for sharing that.
Keep it up :)
- Coach Joshua, Team PM
excellent video - just tried this and felt immediately results - especially with the massaging of the scar tissue
Yay!
Thanks for letting us know.
We appreciate the time spent watching and commenting :)
- Coach Joshua, Team PM
This helps I’ll add this to my arms more often and add some moves I’ve learned from squat university that builds up my rotator cuff so I can get benefits from both worlds
Thanks man
Great plan!
Please keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you sir. have distal Bicep Tendonitis and these exercises feel really good. I'm going to carry out this program and see how it goes. Your content is always good and I've been subscribed for about 2 years now.
Thanks for the continued support!
We really appreciate you stopping by and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Always as usual..... extremely valuable information ❤️
Glad you think so!
Great thank you so much! Started having this problem after getting back into grappling martial arts after many years of a semi-sedentary lifestyle. So grateful for this
Very welcome!
Going to try this...been dealing with this for almost a year.
Excited to try these. My left arm will flare occasionally from wrenching (pipefitter). I also lift 5xs a week. I started experimenting with reverse curls, but will definitely try the brachial curls. Thanks!
Big thanks from Sweden! ❤
Great instructions! I sustained an injury 6 months ago playing goalie..got it extending my arm to stop a soccer ball. I've gone to physio and the dry needling only gives temporary relief. Going to try these releases and exercises. Thank you
Hey!
We are so glad you found us. Dealing with an injury can be tough, but you're taking proactive steps to address it, which is awesome.
Remember, consistency is key when it comes to rehabilitating an injury.
Try out the exercises 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress...you'll be back in action before you know it.
If you have any questions or need further guidance along the way, don't hesitate to reach out :)
- Coach Joshua, Team PM
Great video! This is exactly what I’ve been dealing with for the past few months……Is it ok to feel some discomfort/irritation when doing the Brachialis curls?
Keep up the great work!
I hope he answers your great question.
Try to modify the exercise to keep it pain-free no matter how small the movement is :)
- Coach Joshua, Team PM
Blessings to you and your staff for Educating the World 🌎 🕉☯️✝️
:)
Just sub'd the value here is insane. Super super helpful.
Awesome, thank you!
Amazing. Arm has been bothering me for months now. Finally getting some relief.
That is so great to read.
Thanks for trying it out and sharing :)
- Coach Joshua, Team PM
Thank you, exactly what i needed. This problem was caused by wrist injury, which coused pain while suppinating.
Happy to help!
Thanks for trying it out :)
- Coach Joshua, Team PM
Think i have this. Been having slight minor pain in this location for the past month or so and been lifting still since it's so minor. glad i found this.
We are too!
Thanks for trying it out and let us know how it goes :)
- Coach Joshua, Team PM
This is exactly what ive been looking for tysm
Thanks for watching :)
Hey Coach Eric! Thanks for the Video!
Been dealing with this issue on 1 side on and off for the last 2 years. Brachiordalis + distal biceps tendon pain.
3 Causes:
- 50KG High Incline DB Press, so basicly iam hammer curling 50kg with the help of my legs to get into position. Started to use ellbow sleeves for these now, makes it slightly better.
- barbell row up to 150kg with straps
- Lots of lat pulls with straps.
There is not really a way around for me if i want to keep progressing. But since only my left side hurts doing these, there should be a rootcause/solution.
One thing that helped me so far are EZ-Bar curls with extra focus on using the biceps muscle instead of the brachiordalis. Because the pain shuts off biceps usage which makes it even worse.
However any other curl increases pain. I started to include the brachiordalis stretch aswell as the supinator strength exercise from this video. If someone has any more ideas 🤗
Hi and you are welcome!
We recommend a more targeted and Kinesiological approach.
A combination of the Shoulder Pain Solution and Elbow Pain Solution programs can help you to properly assess and address the root cause of your issue:
www.precisionmovement.coach/elbow-pain-solution-yt
www.precisionmovement.coach/shoulder-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hey man I think I have the same issue as you but I cant be 100% sure. I have problems mainly with hammer curls and overhand pull ups. This also affects my bicep curls but like u said if I focus on bicep, its not as painful. Have u figured anything out on how to resolve this?
@@20noldi its still reoccuring. But what helps best for me are EZ cable bar curls. First warmup to learn to activate the biceps, but also max weight sets to teach the body again that everything is okay.
Fingergrip strength might also be important. Weak grip leads to more usage of the forearm.
brachiordalis stretches/flossing might also help
but again for me EZbar cable curls with focus on biceps activation do the best job
@@20noldiI have the exact same issue. Any results for you?
TH-cam University is incredible. Great advice.
Our channel is for sure ;)
I've had tendonitis on both arms for almost 8 months now, I've been doing this for a week (4 days of doing these) exersices, and I'm seeing alot of these comments get alot of quick results. I mean, I don't get that much random pain after doing alot of arm movement, but my bicep still feels a little pain when i'm doing a brachialis curls as well as weakness. I hope by 4 weeks I'll be good to go again.
Thanks for trying it out and keep us posted on your progress.
You got this!
- Coach Joshua, Team PM
This is where my pain. Thanks you for this video
You are welcome. Hope it helps!
so now you're fine ?
@@Cryptochic-1 yea. I am a bodybuilder so it m constantly in the gym. Turns out my tendon was just strained. Thank God it wasn’t a tear
thank you so much, its been days 2 and i found this vid, it feel better, still tense, but better
Glad it was helpful :)
Excelente video....era lo que buscaba. Muchas gracias!
¡De nada!
Gracias por ver y comentar :)
- Coach Joshua, Team PM (and Google Translate)
Brother you are a lifesaver!!!
Much appreciated!
Thanks for watching and commenting.
We are here if you need more support :)
- Coach Joshua, Team PM
Thank you, this exercise eased my pain
Wonderful!
Needed this information. Thanks so much.
You are so welcome!
I think I have this thing, I'm not sure how it started but for weeks the pain has been driving me crazy in the gym so I'm gonna relax with my excersices for a bit and try this out hopefully it works out
Thanks for watching and commenting.
Keep us posted on your progress, and let us know if you have any more questions :)
- Coach Joshua, Team PM
My supinator got inflamed from picking up my twins. Completely ruined my training. Thanks so much for your your help mate.
You are welcome!
Thanks for trying it out :)
- Coach Joshua, Team PM
I started lifting recently, thank you.
Subbed.
Great stuff!
Dude. Preshate it! ❤. I messed mine up moving a mattress. I am weak af and can’t lift at the gym. I was desperate. Hope this works.
Yikes!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Seems to help. I was able to do 3 sets of 10 with 20lb dumbbells last night. Progress for sure, but still not very comfortable.
Ive lifted for 25 years, for the first time i got bicep distal tendonitis, i assume. Pain in the tendon around the elbow when using my bicep. What did it was training wide grip pull ups too hard when i wasnt being consistant enough. Also too much barbell curls, too far from body, too heavy. 6 months of recovery ish. First i completely quit bicep training and pull ups. Then i slowly introduced some dumbells training at medium weight. Sometimes that still hurts a little, but it seems like training it a little helps it. Totally resting it, i get too weak. Its gettting a little better every few weeks, im like at 90% recovered. Proabably still need another 6 months. Ive never ever had a flare up like this before.
Got this exact pain last night when I was changing into my pajamas 😭 thanks for offering alternatives in place of dumbbells and strength bands!
The ASMR part was hardest cause I don't have prominent muscles there (truly, I think I injured myself because I dont exercise) so trying to replicate the hand placement was hard haha
Combined this with the bicep vid you mentioned and can confirm, I need to stretch, cause my muscles are real mad at me 😅
Off to the posture video next, I'm sure my body will feel much happier if I also stop acting like a shrimp...
Hi and thanks for your comment.
We appreciate you following along and trying out our content.
Sounds like you are on the right track.
Keep us posted on your progress and let us know if you ever have any questions :)
- Coach Joshua, Team PM
Been struggling with this for a month now, rested it and still isn’t helped, trying this video now will update soon!!! Thanks
Yes!
We look forward to reading about your results :)
- Coach Joshua, Team PM
u good now?
Any updates pal? We’re from the American DBT association and our job is to ensure all DBT patients make a full recovery. Thanks
No the both exercises painful
Tried them for a few weeks and got worse
Ive had insane pain there on Back training, even whit straps, i hope this video helps :( i will come back in a few weeks
You got this!
Thanks for trying it out. Do the exercises 2 - 3 times weekly for at least 4 weeks and send a report.
We look forward to reading about your results :)
- Coach Joshua, Team PM
thank you so much it help me release the pain
You are so welcome!
Thanks for trying it out :)
Thanks man it really reduced the pain
Nice work!
Thank you for those two video, very helpfull
You're welcome!
Hello Coach
It's been almost 2 months doing these exercises and I feel I have recovered. Thank You!!
Now I wanna start playing badminton, I'll start with 1-2 games a day as you suggested. Is it better to use elbow sleeve wrap while playing badminton initially or will it affect the blood flow??
Awesome!
Thanks for trying them out and letting us know.
The wrap won't necessarily do anyting. Try without first and let us know how it goes :)
- Coach Joshua, Team PM
Thank you so much ❤❤❤😊😊
You're welcome 😊
Very helpful, thank you so much
You are welcome :)
It worked, thank you 🌺
You're welcome!
Thanks for trying it out.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Thanks alot this realy help me
Glad to hear that!
Good video. Thanks
You are welcome and thanks for watching :)
Works! Thanks for the video
You are welcome!
Thankyou very much it worked
Glad it helped :)
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
thank you for this video!
Glad it was helpful!
I have this pain rn and I get this 3 days ago when I was working out. Its so painful when I try to stretch my arm. I don't know what to do, I hope this video will help me to recover this painful experience in my arm:
Hi and thanks for commenting.
These exercises are a good start.
Try them out 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there :)
- Coach Joshua, Team PM
Thank you, sir and the team PM. I'll give you an update soon on my recovery
Best video on thus issue great job .
:)
Needed these thank you.
Glad I could help!
fantastic and professional video
Much appreciated :)
Many thanks .. i am getting severe pain .. just woke up
From a sleep and got the pain
Cant do ant sudden left arm pending or twisting or stretching
Ouch!
Try out the exercises and let us know how it goes :)
- Coach Joshua, Team PM
Thank you 🙏🏼😊❤
You are welcome :)
Big thank you
This gives me hope
For sure it should :)
Hello , thank you 🙏, I’m going to try it. I have. I have a little pain when I do bicep exercise. Can I apply heat or cold ?
Hi and you are welcome!
Apply both...here's how:
th-cam.com/video/Xswl-eRKOX0/w-d-xo.htmlsi=H3hsQS2qfY_qTaU_
:)
- Coach Joshua, Team PM
It's worth it man ❤️💪🏻
Thanks for that!
We appreciate the support :)
- Coach Joshua, Team PM
Thanks man, this pain sucks. Came out of nowhere has been there about 2 months
You are welcome and it does suck.
Did you try out the exericses?
Let us know how it goes :)
- Coach Joshua, Team PM
I strained this area lifting something heavy at work and thought it would go away on its own but hasn't. Im gonna give these exercises a shot. Would doing yoga help with the recovery?
Hi and thanks for asking.
We have no idea how yoga will affect you. There are dozens of styles and thousands of practitioners. If you can find a practitioner who has a background in evidence based rehabilitiation and Kinesiology, who follows a robust investigative framework, and can direct progress based on your capabilities then you are likely good to go.
However, start with these exercises and do them 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there. We look forward to reading about your results!
Talk to you soon :)
- Coach Joshua, Team PM
Is it okay to continue to do tricep exercises? It doesn’t really bug me while I am doing like skull crishers but I want to make sure I’m not making the problem worse without even knowing it. Thanks for the great video!
Shouldn’t be a problem. Go for it!
Thanks man
Any time :)
Thank you.
No worries!
thank you sir,
You're welcome :)
Hello Im older lol and have been working out for quite some time and just developed this pain that you are describing. The pain is great enough to where I want to lay off of it. Question... can I still do movments like tri's chest etc? Hope to hear from you soon. Thank you.
Thanks for sharing!
Stop doing any exericse that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is :)
- Coach Joshua, Team PM
Could you make a video about warmup and cool down for badminton and for weight training
Sure thing!
In the meantime, try these out:
th-cam.com/video/gnyPEYhhjko/w-d-xo.htmlsi=rfWH4_8ni60wJEfN
th-cam.com/video/mWbjEbDFHZ8/w-d-xo.htmlsi=Ike_Z_AaFW3vUHzh
th-cam.com/video/LjrvAH8fbQQ/w-d-xo.htmlsi=xlTLX6v9NHSUmjWb
:)
- Coach Joshua, Team PM
Very helpful bro 🙏🏾
Glad it helped :)
Great! Many thx! 🤝
No problem 👍
Thanks coach, will try. I have 1 question: How to exactly target the triceps in 2nd exercise?? Won't we be putting stress on tendon in this exercise??
No need to worry. It won't stress the tendon. Just make sure to stay pain-free.
Let us know how it goes :)
- Coach Joshua, Team PM
@PrecisionMovementCoach Thanks for the reply, coach. I tried doing it, but the load was mainly on tendon. Is it fine?? There is hardly any pain, but when I do this, I can feel that there is a strong tension on tendon rather than triceps as you said...
What I wanted to ask was how to target only triceps??
As long as there is no pain then you are good to go.
You are definitely targeting your triceps. You "sense" the tendon loading more than your tricep activity because of how your brain is filtering the sensory input. Your triceps is still benefitting.
Make sense?
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks, Coach. Much appreciated. Can I do these exercises twice a day??
Once per day and 2 - 3 times weekly is sufficient :)
- Coach Joshua, Team PM
Hello and thank you for a helpful video. Is muscle loss a common thing at the same time as the injury? I injured my distal bicep tendon without rapture. But im missing a big piece of my muscle at the area. Is it coming back with training or it will look like that now?
Hi and the short answer is yes.
It's hard to say how your body will recover from that injury. However, muscle gain is likely once you start training again.
Thanks for watching and commenting. Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Very helpful 👍🏾
Glad that you think so :)
Thank you so much!
You are welcome!
After returning to the gym after 2 weeks should these exercises be done before or after workout and also is their any bicep exercises you would avoid doing if you have distal biceps tendonitis pain? Thanks :)
Do them before.
Avoid any exercise that causes pain or that you cannot modify in order to do it pain-free.
Keep us posted on your progress :)
- Coach Joshua, Team PM
What’s up coach E, I’ve had distal bicep tendonitis for about 5 years now. Do you think i need surgery due to the time left untreated or is there hope with exercises?
We are here for you!
The Elbow Pain Solution program was designed with people like you in mind. From our vantage point, it's hard to say if you can avoid surgery. However, the program may help you to avoid it. If nothing else, it will better prepare you for a procedure and help you recover faster afterwards.
www.precisionmovement.coach/eblow-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you for sharing this. Struggling with distal biceps tendinitis for 4 months and had a hard time finding stuff for distal rather than proximal. Got a PT referral but I want to try things sooner rather than later. Im so over this and having to skip a lot of my arm workouts.
Thanks for watching :)
Did you ever recover from this? Any tips? I’m struggling with this now.
@@RandyTheodore-n6t I did! I ended up not going to therapy. It was so hard to do, but I basically had to just stop any exercises that elicit any pain and focused on workouts that had no pain. I tried all kinds of things, and paid attention to what hurt and what didn’t, including if it made a difference if my palms were facing up, down, and if I kept my arms close to midline or away from my body. I also would take ibuprofen and apply heat after an arm workout too, even if I felt like I didn’t stress it much. I’m not a doctor, mind you, so please take this with a grain of salt, but this strategy really helped me.
@@RandyTheodore-n6t im suicidal from this condition, painful restricted movement... i wont be able to immobilise it for ages to let it heal....
@@RandyTheodore-n6t did you get better, im struggling now with this
Hey there, awesome video! Is it also common/possible that it hurts when bench pressing? I had to stop mid-workout during bench press when the pain near elbow/lower bicep portion started to kick in. I have been feeling this pain ever since I armwrestled a friend couple days ago. I can feel the pain a bit ‘under’ the bicep as well.
It could be.
Try out these exercises and keep us posted on your progress :)
- Coach Joshua, Team PM
Been having the exact same problem, any updates?
I was doing regular old bicep curls when i felt a small pop in my tendon. Suddenly i had a small pain in my elbow and tendon. Do i have distal bicep tendonitis or is this something else?
Yikes...it's hard to say what it could be from our vantage point.
Did you try out the exercises?
- Coach Joshua, Team PM