Lower Biceps Tendonitis Treatment
ฝัง
- เผยแพร่เมื่อ 29 มิ.ย. 2024
- Biceps tendinopathy is a common cause of pain over the front of the elbow. In this video, Maryke discusses distal or lower biceps tendinopathy, what causes it, and how to treat it. She also explains how you can test for a biceps tendon tear.
Chapters:
00:00:00 Introduction
00:00:46 What is lower biceps tendinopathy?
00:02:09 How to know whether it’s a biceps tendon tear or a tendinopathy
00:03:45 How to get a lower biceps tendinopathy better
00:10:14 Kids with lower biceps injuries
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Biceps Tendonitis Treatment and Exercises Explained: • Biceps Tendonitis Trea...
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Finally found a video that exactly describes the pain I'm having in my arm. With a good recovery plan too. Thanks!😀
Glad it was helpful!
Do you get pain on the back of the forearm?
What recovery plan? Didn't show any treatment exercises
Thank you for being the only video on the internet that explains the pain I get everytime I do bicep curls
Happy to help!
This is exactly what I have been dealing with! Almost 2 years later it is still hurting and I am only now getting back to working out. It made me so depressed that I stopped working out altogether and no one could tell me what was going on, but what you described is EXACTLY what I have been dealing with. Sounds like I am finally on the right track. Just lifting much lighter now and slowly getting back into it.
wow same exact thing as me 2 years of this........ just started some bloodflow exercises with bands feeling much better started to workout lightly again. Any luck since you started again?
@@anthonylj9709 Yes! I'm happy to report that my bicep is probably 80% back to normal now. All this from just working out light for 2.5 months. So ironic that 2 years of laying off and doing physical therapy and all kinds of MRIs etc and this is all that I had to do🤦♂️
@@Triniboi05 thanks for the update I've been working out again also feeling much better also thankfully I'm off work right now or I'd be in the same boat but the blood flow Def helps alot
@@Triniboi05 Hello, are you at 100% now? Did you strictly use light weights, that did not cause any pain or reaction in your tendon or did you try some heavier weights as well to push it a little bit?
@@Eagle2894 Still not 100% yet. I am very slowly using progressive overload, so I am gradually gainning more and more use. At this point, I am still perhaps 85% or so. It's a slow process now, but at least I can lift. If the weight feels even slightly irrirtating to the tendon, I back off, swallow my pride and lift lighter.
Wow! This video was so helpful! I ego lifted and now I had this issue.
I have big muscles with big arms men wished to have but i stopped doing Bicep workouts for many many years, according to you i have tendinopathy its exactly how you described in this video i don't feel a sudden pain the pain just escalate during workout, anyway i actually thought it was a big injury like i needed a surgery to fix this but thank god its not and then thank you very much for your amazing and helpful video your explanation made this easy to understand
Perfect description, thank you!
Fantastic information with easy to understand and actionable steps. Much appreciated!
Absolutely amazing video and advice!!! Thank you so much!!!
Perfect explanation thanks for the better advice related to tendons 🔥🔥💯 #must watch
You actually eased up my mind soo much and gave me clearance on what to do about this injury
You explained my situation to the tee. Thank you so much.
Excellent video. I first found her video with the bicep issue connecting at the shoulder. The was so good that I was disappointed that this wasn't my issue. My bicep issue is with the lower bicep tendon at the elbow/forearm so I was so happy to find this one. Thank you for your great explanation and knowledge on the subject.
I believe this is the injury that I currently have. I woke up with a shooting pain in my arm. It felt very much like static. Eventually, the tingly feeling has dissipated and it mostly feels sore when extended. I can still feel tingling in my thumb occasionally. This was definitely a scary thing to go through.
Hoping everyone else will get through their injuries!!
Best video I've found on this topic, thank you. Very clear but detailed and realistic advice, and you didn't just say "rest until better", like many do (and which in my painful experience absolutely doesn't work). Happily subscribed for more. Cheers
I appreciate that!
@@SportsInjuryPhysio My pleasure. It's clear you're speaking from great real-life experience helping people in practice, and you understand active people. You're not just a "fitness TH-camr" who read some anatomy online, and you're also not a typical GP prescribing immobility and painkillers!
@@SportsInjuryPhysio I can't flex my left bicep properly, I didn't feel sharp pain. What should I do? Please
@@kingmasudwazzirie8992 Did you get this problem solved?
@@Rob........811 nope, it heals too slowly
Excellent thank you. I am in such pain that it was well worth it for me to spend the “whole 11 minutes”. Your explanations, exercises, timing advice, and cautions are great and I have started already!!! Thank you!!
Great to hear!
THANK YOU FOR THE KNOWLEDGE IT MEANS A LOT
You're welcome!
Your videos are so helpful!! Yesterday I felt a pain close to my bicep after straight bar curls... found out it migh be my tendon... I will apply your recommendations, thank you
Agreed with many of the comments. I see a lot of videos and information on upper bicep tendonitis, but significantly less on lower. Most search results bring up golfers or tennis elbow, which is not the same thing. Thank you!
Well said!
Such a great doctor! Very well explained, thankyou!
Glad it was helpful!
Thank you for uploading this video!
It's my pleasure
Great video! I started having pain in my bicept area when lying down and trying to sleep the most 😂 been trying to work out what it is for a while.
You explained perfectly, thank you so much
Glad it was helpful!
Thank you so much for this video. You have put my mind at ease. Any time I get an injury I tend to stress too much about it thinking the worst. By your description, I for sure just irritated the tendon and need to give it time. It’s only been about 5 days for me, and I’m seeing improvement. I’m 37 years old and am pretty new to these annoying injuries.
Thanks for sharing, and good luck with your recovery!
This lady is wonderful! All her videos are very useful ❤
Thank you so much!
So well explained and very thorough. Thank you so much for knowledge. I have had might right Brachii tendon giving me grief for a while now. It's not nice, quite debilitating. 👍
Thank you so much this was so informative!
Extremely well-explained by someone who's clearly competent. Together with an unmistakable 🇿🇦 accent 😉
You are amazing. You explain as if you have it aswel! Greaet info many thanks.
Happy to help!
This is exactly what I have and perfectly explained. I can do 37.5kg dumbell bench press but can’t do pull-ups at all even though I can normally do 10-12
This happened to me literally 2 days ago
Pull ups and bench are two completely different exercises using different muscled
I got pain and gentle massage helped it go away.
Your video helped me find the main lower elbow tendon position and feel along it while tight.
I could feel something on it.
I think I have damage to it from doing gardening- using my whipper snipper.
Because I used to use my arms for doing heavy whipper snipping so it’s long term injury I think.
But now I have a very light whipper snipper.
So it’s not so hard or damaging.
I will try to rest, strengthen it, not use the tool now, wait till I recover, rest and regular gentle movement- start light!
Thank you!
And seeing the doctor now.
To check I am right about what I have.
But the gentle massage actually helped quite a lot and resting.
What was hard was that I forgot that I did the activity just before I got the injury so I had to retrace my steps and think about what I had done!!!!!!!!!
And my own unique history of arm use!
It’s not just sport that causes these injuries - it is work and gardening and using heavy tools.
Anyway thank you.
Thank you, it's really helpful
I wanted to say you do such a good job! I have watched numerous videos of yours, and they are great!
i had this and now i have it again, so now im here preparing the path
Great video, very useful thank you.
Yeahhh. I’m really sorry that I did those bicep curls. This was a very formative video. Thank you.
No worries!
super helpful video. cannot thank you enough for doing it.
You're very welcome!
This was very informative. Thank you!
You are so welcome!
Thanks for the info. What i did was reduce reps and reduce weight. Its not hurting, but there is a strange discomfort. I decided to take 3 days of rest, come back and see where it's at.
Thanks for sharing!
I'm 58yo. When I was 26 I had already distal tendon problems on both biceps. Also later in my 30's. I realised 10 years ago to do eccentric (negative) movements. My tendons strength is now much better. 2x a week before working out I do eccentric workouts just to warm up the Biceps and be sure they don't get hurt again.
👌
Perfectly explained thank you very much 👍👍👍👍
You are welcome!
That was an excellent explanation and advice. Thank you
Very welcome
I have to stop for 3 weeks now and I also have a tennis elbow. I do rowing and push-ups for the meantime. I hope to get back to my workouts soon.
wow. very clear and useful. Much appreciated.
Thanks!
This is so helpful. Thank you very much.
Glad it was helpful!
Thanks!! I play a lot of squash but injured myself doing pull ups. No sudden pain just aches during the day and I am fine playing squash with proper swing form (although afterwards it is usually inflamed but not painful so I ice it).
I have taken a break from the weights for a few weeks and hope it heals on its own. Very informative video!
Thanks for sharing, and good luck with your recovery!
Terrific video! Thank you so much
You are welcome!
Very useful information thanks for sharing..
Thank you.. this was helpful 🌹🌹
Glad it was helpful!
The soup analogy is awesome!
Soup is good food
Thank you, this was very helpful!
Glad it was helpful!
Thanks this is really helpful
wow, thank you, this was super informative!
You're welcome!
Excellent video. Thank you very much.
You are welcome!
Nice video, Great info, not sure what I did, pain both arms same place as described. Been doing lots of pull ups pushups pulldownns etc. with no pain for a year. Racked out my yard and neighbors yard after last hurricane....😂all day. Now painfull to do workouts now. Been taking it slow. Feels better daily. Thanks
Legend!!! Very informative thanks heaps
Happy to help!
Good video which helps me understand my injurie and how to work on and with it. Wish I had seen it earlier 😅
Glad it helped!
This was very useful. Thanks.
Glad it was helpful!
This was amazingly helpful
Glad you found it helpful!
Amazing video
What a great video! Thank youuu!
You're welcome!
Thank you very much.
Thank you so much. I've found so many videos about Tennis elbow, but this is exactly my issue. I'm now going to take a break from back and bicep workouts.
Glad it was helpful!
Excellent video.
I strained my tendon about a month ago at work lifting something heavy and i felt that stretch but didn't think anything of it. The next day it was very sore and just thought it would go away on its own. But now seeing this video i should definitely give it some rest and build back up. Thank you so much for the video and answering the questions i had
You're welcome, and good luck with your recovery!
Very informative, just found out this video, really professional , honestly thank you!
i can’t even fully stretch out my left arm. i even have to hold my arm while walking. if i let it dangle it shoots pain up to my shoulder.
Same happening with me how u cured ?
Does u consult a doctor or u found any remedies for it
And whats the symotom
My pain is getting worse now
@@danishsayyed7597 same thing happening to me. Do you feel better now or is it still there? I was doing a lot of pull-ups and woke up the next day with this.
@@xivmarr yea i m fine but it took 10 to 12 days to fully r3cover !! Even it was painful but i slowly slowly stretch my arm fully straight with left hand keeep on doing it even if its painful do it
@@danishsayyed7597 10-12 days is good alhadulillah
@@danishsayyed7597 bro i can't even stretch my arm perfectly I'm doing some bicep exercises and next morning I have this issue it's 2days now I can't even notice some recovery..... After How many days you noticed that your pain was decreasing
And is this issue bicep tendinitis solve with some exercises? Bro plzz tell me
Thanks Madame, I understand my case better now.
You're welcome!
Very knowledgeable !
Got distal tendinitis back in february,rehab it alone for a month,got it atm and need that type of video.Thx!
I also have this problem form 2days ... Are you recovered from distal bicep tendinitis with exercises? PLZZ tell me bro
@@aniketpratihar491 yes I do,but before you start any rehab exercising let it rest for 2 weeks.
@@martinpetrov8729 exercises means this stretching exercises for recovery how many days it take? Any idea bro
@@aniketpratihar491 depends on your body I did it every 2nd day…so rehab rest rehab rest for 3 weeks it was better and back to my callisthenics routine very easy at the beginning
@@martinpetrov8729 bro ive had it from feburary, and i just reaggrovated it today. I have no idea why this is still a problem. I've done eccentric exercises but its not fixing my bicep tendonitsi
Very informative, thank you 🙂
You’re welcome 😊
I think I have this. Mainly left arm, I've been told it's tendonitis and have had it for about 6 months. My job doesn't allow for rest so I'm learning to live with it.
Wow!!!!!! You hit almost everything I'm going through with this issue of my tendinitis! Thank you for posting this.
You're welcome!
How long does it take to heal?
@@FAZILG007 is your pain still there?
Thanks for the video! I've been dealing with this for years. It alternates between which arm is injured. I've tried explaining symptoms to folks. They always think I'm talking about tennis elbow *sigh*. Nice to know the name: distal biceps tendinopathy. Historically takes 4-6 months for me to get strength back. I definitely advocate for progressively re-strengthening by significantly dropping weight. Stopping all lifting activities has never worked for me.
Yes, it is funny how tendons often don't like complete rest but rather like gentle lower load exercise
It seems that complete rest doesn't work for me either...
Thank you! ❤
You're welcome 😊
really useful thanks!
Glad to hear that!
I have had distal bicep tendonitis for months now. Pronating my arm also hurts, while supination doesn't bother it as much. Is there anything you can recommend? The pain has really set me back in my training and life. Thanks so much.
(Notes for myself) 20% of the previous intensity in isolated bicep exercise and build up from there, when it’s slightly painful but tollerable work in that range until it’s tolerable
Great explanation. I'm not quite at 50 kilos on my bicep curls yet, LOL. 5:28 That's A LOT.
Such a good video❤
Glad you think so!
Thank you so much !!
Welcome!
Thank you so much!
You're welcome!
What's better with tendinopathy heat or ice bag??
I feel a slight pain when doing curls in my right bicep near the forearm and I also feel a pain when I put the arms behind my head and do pull downs
Thanks for the video!
I've been getting pain here after badminton sessions, in which most of the power in overheads shot is generated from pronating the arm. I'm wondering if perhaps some very light strength training on the biceps would strengthen the tendon and help?
It will - you just have to time it well so that you don't overwork your tendon by playing + strength training - all the loads in a day and over a week accumulate to cause trouble so space enough recovery days between different exercise sessions.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
This is so useful, thank you. I’ve got this from walking my dog and bracing when he gets to the end of his extendable lead and hauling him back when he’s trying to kill something (everything that moves). He’s going to be on a short lead for a bit until I’ve recovered properly. The bugger is currently curled up between my legs snoring so I can’t even get up to make dinner 😖
🙈😂
Thanks, i’ve had distal bicep pain from doing heavy pull-ups for a year now, took a month off gym and first week back and the pain is still there. It always hurts when doing pronated pull-ups hammer curls and bicep curls. The only way i can work through my workout is applying Deep Heat to it, it makes it really hot then the pain is bearable. I’ve also changed my grip to a neutral grip which takes a lot pressure of the bicep tendon.
@Grand Rapids best bet is to see a doc
You just described my situation with stunning accuracy.
I used to overdo with pull-ups every day on the bars (street workout), and fucked up my left bottom bicep tendon. I had to stop training because street workout without pull-ups is shit.
Now 3 years of no training later, i decided to hit the gym. Now after 2 weeks the pain is here again, and the worst thing is that it is on both arms, but the left one is worse.
It really feels like when you fuck it once, it's there with you for the rest of your life. Guess i'll just have to forget about pull-ups and just do lat-pulldown machine.
@@Paulo34343tendons get stronger slower than muscles so over time your tendons should catch up
Thankyouu so much. I have a weird painful strain in my lower bicep. its aching badly, and hurts the most when I straighten my arm. I can feel the hook, so I guess I'll just give it rest for next few days.
has it healed yet?
Did it heal
It will heal under two week no worries if u can hook your bone inside
@@alihandro6206 Indeed did healed itself in around 6 days. Its not the same, there is still a slight difference in strength.
@Gaurav Athwal can you tell me. It happened after Bicep exercise. I am having same issue when I strech my arm straight it pains at lower bicep. How much it took you to recover.
thank you 🙂
You're welcome 😊
Thanks
My life is the gym. Don't care if I have to drop to 10kg cus I'm here for the long run!! Thank you so this informative video. I'm dropping from 3x to 2x a week and de-loading all flexion. I do bicep curls, push ups and pulls up so it sucks but we're here for the long run, right?
Thanks for sharing!
I've got it on my first day of gym. my left hand (the weak one) I had a little pain while doing the lifts and curls at gym. but it was normal like my other arm had a muscle sores as well. but while I was asleep the pain gradually increased and i woke with stiff muscle around the joint and pain. I'm not sure if I should go to gym or how many days I should wait before going to the gym again.
Nice vid. I got this from golf
Thanks
This is very helpful.
Thankyou so much mam.
Most welcome 😊
Nice informative lady
Thanks, really helpful, i’ve had it for a year now and I already reduced my bicep curls from 30kg to 10kg and totally stopped weighted pull-ups, the tendon doesn’t really get stronger even if i go up by couple of kg it will start hurting again.
start at a weight where the pain is like a subjective 5/10, apply ice after training. then slowly work yourself upwards with the weight
I find compression garments over the elbow also help a LOT
May i ask how old you are? I went a little to hard with my pullup negatives the other day and my arm is swollen now.
@@juanantoniocruz2937 Juan how did you get on with recovery? Literally just gone too hard with pull up negatives as well and am looking for help lol
@@chrisw2612 it took about a week for me to get full mobility back. The pain was the worst on the 3rd day, after that it slowly tapered off. Tried negatives again about a month later, and it got really sore again. Decided to only do light curls for now, and rows. Staying away from pullups in the mean time.
This is a great video! My symptoms fit this very closely. It's been about three months and it's starting to depress me.
Two things that also cause it to flare up a lot:
1. Picking up anything heavy with a straight arm.
2. Washing up!! I guess it's all the suppination!
Do these symptoms also align with distal tendinopathy?
They do - and you've hit the nail on the head for why it is often more difficult to recover from upper limb tendinopathy because you just use your arms for so many tasks whereas you can more easily rest a leg.
I've had this pain for months whenever I do hammer curl, I thought it would go away on its own, started going to the gym again and it's hurting less so I go with my usual max weight, next session the pain return😅, gonna try this hope it works
Good luck!
Great video, I had pain in my bicep (lower bicep) for a year now. I play tennis a lot, but the funny thing is that after I injured my calf and rested for about 4 weeks and then started to play tennis again the bicep pain became much worse. Now it's to the point that I can hardly use the arm for anytGuess more rest and maybe strength training?
Rest would be the first step - I am wondering if you were trying to not use your newly recovered calf so much and in the process overused that bicep - as you know in tennis the whole body has to work like a chain to produce the shot so it may be that your lower body was slacking and you were trying to compensate with your arm.