Biceps tendonitis rehab exercises treatment No friction massage
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- เผยแพร่เมื่อ 18 พ.ค. 2024
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#bicepstendonitisrehab #bicepstendonitisexercises #bicepstendonitistreatment
Relevant links
1. Shoulder impingement explained
• Video
2. Rotator cuff function and subscapularis release
• 2. Rotator cuff rehab ...
3. Supraspinatus massage and exercise
• 3. How to fix rotator ...
4. Infraspinatus massage
• 4. Rotator cuff Rehabi...
5. Infraspinatus exercises
• 5. Rotator Cuff Rehabi...
I just skipped the most obvious reason for biceps tendon issues (overuse and heavy loading). It is definitely a big factor so you don’t want to continue the activities that aggravate your symptoms. Instead, you want to spend 2-3 months doing the exercises in this video so that you prepare your tendon for the next level.
Guidelines (massage and exercises) - this is just a guideline so please do it at your own pace - you know your body best. Listen to your body!
1. Muscle massage 30-60seconds as frequent as you can(once you get used to it you can push quite hard to get rid of possible knots)
2. Eccentric exercises (Start with 2sets x 5reps and slowly build up to 3sets x 15reps twice a day)
Once you get to the aim, you can do exercises a bit faster and stronger so that your tendons can work harder. Start with low weights like 1-2kg and then slowly increase. Next level would be weight/plyometrics training.
Precautions
1. below 4/10 pain is ok with exercises but you should not have any new or increased pain during/after exercises and following morning (Always monitor your pain after exercises as tendons talk to you 24 hours later). For example, you have increased the eccentrics from 2sets x 10reps to 3sets x 15rep with an increased pain in the following day. Then you should go back to 2 sets x 10reps or less for a couple of days with frequent ice(5-10minutes every 2-3 hours) on the irritated tendon, frequent massages on relevant muscles. After that maybe try 3 sets x 8 reps instead and then 10-15 reps
2. Progress slowly. Many people want to recover faster so exercise a lot, which can irritate their tendons even more and it may take several weeks to settle. Be aware tendon injuries can sometimes take longer than bone healing so please be patient..
Tendon Rehab normally takes at least about 12 weeks. According to research, it takes 4-6 weeks until the pain settles down if you have done exercises correctly. If you play sports, you need to do extra training including weight, speed, power and sports-specific plyometrics before getting back to sports. Even if you are back to sports, resume 20-30% of your normal training level and slowly increase by 5-10% every week or so. Even if you don’t play any sports or any injuries, it’s good to do these simple exercises 2-3 times a week anyway!
References
Joseph, M. F., Taft, K., Moskwa, M., & Denegar, C. R. (2012). Deep friction massage to treat tendinopathy: a systematic review of a classic treatment in the face of a new paradigm of understanding. Journal of Sport Rehabilitation, 21(4), 343-353.
Cook, J. L., Rio, E., Purdam, C. R., & Docking, S. I. (2016). Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research?. Br J Sports Med, 50(19), 1187-1191.
Cook, J. L., & Purdam, C. (2012). Is compressive load a factor in the development of tendinopathy?. Br J Sports Med, 46(3), 163-168.
I am an Occupational Therapist who works on upper-extremity injuries. A few points: loved your humor, the research, and the simplistic exercises.
Conclusion: above average video. Nice work.
This is the best video for rehab three months with this problem and I did the exercises he mentioned it was gone in two weeks. You will feel relief on the first set
How are you doing now bro?
Same here i felt better right innthe first set! Im gonna do this everday!
Trigger ball 5rounds of whole bicep; breaking into 4parts
Eccentric 10reps x 5rounds
@@andythompson8138 pain is all gone
@@hope.3405 no more pain
@@omrmrtz100 did you took rest on other exercises
너무 좋네요. 유튜버중 최고이신듯 합니다. 최신&정확한 정보/상세하게풀어 친절하게설명/해결방안까지
Thumbs way up! Excellent info. All substance and no fillers in clear language with outstanding illustrations/demonstrations. Many thanks!
These exercises were very helpful. Thank you!
I am so glad I found this video. I have been going through hell and lots of money with a shoulder/arm problem. Spent literally thousands of dollars on very expensive myofascial massage, Physical Therapy with no progress. Two days of doing these eccentric bicep/tricepts exercises my symptons have gone down dramatically and I feel normal again.
Thank you Mr Physio. I’ve finally found relief from my shoulder pain after 8 months thanks to this video.
I just fixed my problem! Thank you! Excelent video. Blessings!
this works like magic for me !!! i sufferd the entire day i couldn't even move my arm
thank you so much u saved me from really painful feeling !!!
subscribed
Very clear, well explained and scinentifically based! Thank You.
좋은 정보 공유해주셔서 감사합니다.
Thank you for the most sensible advice
You fixed my shoulder with this video. 10 years of pain, PT, shots and procedures without any result. After 4-5 months of biceps stretching I can lift my arm again and move it freely without the pain, thank you so much
What was your diagnosis in the beginning? I have stabbing pain. Insurance Won't do an MRI want PT first.
get done with MRI as soon as possible I tried everything but no result. At the end after doing MRI it was discovered that I had torn my supraspinatus muscle and at the same time had biceptal tendinitis. Now I am doing rehab exercises specific for that @@queue555
이두건염 관련 영상을 많이 보고 따라해봤는데 나아지질 않았는데
위 영상 따라하고 그 묵직한 고통이 많이 해소 되었습니다. 정확한 부위를 스트레칭 해주니 너무 시원하네요... 정말정말 감사합니다.
이제 다시 어깨운동 할수 있을거 같습니다
.ㅎㅎ
omg! you are the best! two days of this exercises, the pain is gone, both hands are back! thank you 🙏🏻
thank you so much one of the moves you hav showed me feels like its helping so much
This video is great as far as information. I've been advised to do the fiction massage but never seem to get better. I know the muscles need work and looking forward to doing so.
Thank you.
I known I need something to stretch my arm around elbow but did not know what . All those videos from other people I known was not enough good for my case. I felled I need some stretch but what kind was big question. So here is the guru. I am sure this is what I needed. Trayed right away. Feel great. Ewen I am litlo bet tair but there is no kind pumped biceps at the top of around elbow. Fee it is stretched nice and comfortable. No pain. Also trayed use 2 lb weight, but feels there was not enough stretching in elbow area. I use 5 lb weight and worked great. Thank you big, big doctor. So young and stand behind his thought. You hawe proof from a lots of people. I am one of them ser.
Very helpful,thank you!
Perfect explication! 👍🏻
Very helpful information, thank you
I learned something. Great video!
Well done!
Going to try these out. Have had shoulder impingement for three years now from an injury. My right upper arm is stiff and feels like there is scar tissue. It is a debilitating condition. Thanks for this video!
this was spot on
Great video, thank you for sharing.
I can just say thank you, thank you so much
This is awesome how could I forget ecentric contractions . Will definitely try
Tha k you sooo much best description
Buen video, cheers!
Thank you for sharing in English! Excellent video!
Please subscribe my English channel ‘Mr. Physio’
th-cam.com/channels/3WUAS7edHYieN4fHLSEFtg.html
this is the best video on the first try the pain started releaving and on the second try the pain was gone it was like magic
이두(단두) 건염으로 한달째 치료받고 있는데 치료가 더뎌서 이러저리 자료를 찾고 있던 차에 오늘에서야 이 영상을 보게 되네요 세상에 동영상 보고 따라했더니 효과가 즉각 나타나네요 통증 없이 엄청 부드러워졌어요, 감사합니다!
Thanks mate. Good stuff.
Brilliant!!!
잘 배워갑니다
Great self therapy, thank you
Great information 👍
Thank you!!!!
영어로 해주시는거 너무 좋아요
좋은 영상 감사합니다
영상 봐주셔서 감사합니다!
Brilliant. Works like magic
has it helped you
after searching, this makes sence,I'll give it a go and let you know how I do. Thanks.
영상 볼수록 믿음이 더 가는 것 같아요 얼른 흥하셔서 더 널리 유익한 정보를 알리셨음^
더 많은 분들이 정보를 얻어가셨으면 좋겠네요! 감사합니다^^
Very helpful god bless tnk u
Fantastic info sir
대박이다… 이런영상은 널리 알려야. 마지막 멘트 빵터짐 ㅋㅋ
can you provide the link to your rotator cuff series? Thank you for the great video
Amazing! Arm saver!
세상에 .... 그동안 병원비에 시간과 노력이 어이없게느껴집니다. 최고십니다. 주위에 많이 공유하겠습니다 ~~. 명의십니다. ❤
am 16 years old ive been working out a lot lately and I screwed up my bicep tendints on both arms. this vid has helped me so much. like I've done the message exercise you told me instead of messaging the tendint we should message the muscle. oh my days I've done it for 5 mins and already feel much better. thank you. i am a Muslim so I hope you don't mind me saying this but may GOD grant you blessings.
You probably have really rounded shoulders from sitting to much and being young only training chest..
How’s the progress now bro
Very logical analysis of the problem, and great information, I love it. I appreciate you making this video, will start adding this to my rehab.
Hey bro did it helped as I have same problem which symptoms u face btw?
@@tushar5947 I was having pain in the front of my shoulder when going overhead as well a tight sensation at around the parallel point. It did get better, but I had to stop lifting, I did some mobility work with the shoulder (tight rotator cuff muscles), and implemented the massage of the bicep from this video. You gotta get deep and hunt around for sore spots. After a while of it getting better and then coming back I finally figured out it was how my arms were resting at my desk that was the primary culprit. Hope this helps man it was super frustrating to deal with.
@@tushar5947 Oh I should also add that I'm back in the gym now strengthening it but it took a good 3 months. I'm also avoiding incline press for the time being.
Sounds quiet good. I will try tomorrow.
Subbed youre 🐐 with info
Thank you, good information and sharing :))
Hi, first of all i wish you a very merry happy Christmas !
This said, since this vid is very practical and pedagogical, i would like to know if you have vids about treating/self rehabing impingement/bursitis of the shoulder ?
Thanks by advance for your help
Thanks!
호오... 피지오님 영상을 보면서 정말 많이 배웁니다! 건과 근육의 관계라던가, 건의 통증을 해결하기위해서는 건이아닌 근육을 건드려야한다는 것... 영상들 하나하나가 life changer같은 느낌이네요. 항상 감사합니다~
일반인들도 알기 쉽게 설명하려고 노력중인데 좋은 답글 감사합니다!
피지오님~ 몸의 유연성은 어떤식으로 접근해야할까요? 다리의 유연성이 너무 없어서 어떻게 운동해야할지 궁금합니다.
I’d like to ask what to do when I got a painful arm shake when I work out or do alot of work for a very short time? Thank you for your reading 😊
Thank you sir
I have the same problem keep sending more video it’s been 5 mouth i have this pain.
아.... 여태껏 마사지하고 회전근개 강화운동만 하고... 교수님 정말 감사드립니다. 어느방향인가요?? 절 100번이라도 드리겠습니다.
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체계적인 코칭과 함께하는 이두건염 재활운동 클래스 보러가기
mrphysio.com.au/p/2d2822
이거 따라했더니 사각근부위도 편해졌어요........... 넘조하..
ㅠㅠ 감사...합니다
Very good video. I am a baseball pitcher who is aging and I have many issue with my shoulder over time. I feel stronger than ever, but little impingements are creating limited motion. I found this video very helpful and look forward to trying some of these exercises Thank you very much😁
well?
Thank you Mr Physio. When I twist the weight with my arm out straight, I get sharp pain down my bicep and all around my forearm. But it only happens around the half way point of rotation. I think it's caused by golf, so I'm trying to fix it so I can keep playing! Any idea if this video has me on the right track? Thanks
What! mind blow. my first Rehab exercise treatment. It work! and its truly helpful to recover my painful biceps tendonitis. I am continue to working on to get one step a time. Thank you! your explanation making whole lot sense now. You the man!
I’m going to give this a try too
did you do the rotator cuff exercises too or only the biceps tendon exercises brother and how much wight did you load on it
오... 한국어로 설명하실때랑 뭔가 분위기가 다르네요 완전 진지함 그 자체랄까요?
아니나 다를까 마지막 멘트 한국어 나오니 빵터집니다 ㅋㅋㅋㅋ
훌륭한 지식과 전달 감사합니다 ^^
I have had tendonitis for a few months now and everything you said in the beginning on what not-to-do, I am doing. I will try your method instead. Thank you very much.
How r u doing now?
Thank You very much. Your videos always helped me in treating my athletes. If you visit india please inform me in advance. We will meet & i will help you in the tour..☺️🙏😊
따라하면서 다 봤네요. 지금 제 왼쪽 어깨쪽 통증이 이거 때문인거 같아서ㅠㅠ 역시 직접 마사지하는건 아니였군요. 어쩐지 하고 나면 더 아픈것 같더니...
이제부터라도 하시지 마세요 ㅎㅎ 그리고 정확한 평가를 한 번 받아보시는 게 좋겠네요ㅠ
Thanks for keeping in English.
Thank you so much!🤧 I have had this pain for five months or so and found your video today. I did the exercises and all of the tightness and pain is gone at the end of my bicep! All of your information was very helpful! I will continue doing these exercises😃 Thank you so much again!🙏
Hi, do u still feel the pain or it’s totaly gone?
쉬어도 안낫고 답답한 상황였는데, 영상 보고 이틀했더니 통증이 확연히 줄었습니다. 열심히 공부하시고 좋은 정보 공유해 주시니 감사합니다~. 구독 꾸욱요^^
아직도 하시나요?
@@user-gi5lt1rv3u 네 날마다 꾸준히 하고 있습니다.
Thanks
Love it
hello doctor this is useful i have been diagnosed by it and will try these exercises everyday but i have a question can i go to the gym and train others muslces like the back triceps and lower body?
Just coming from Brad and Bob website, who proposed friction massage. I am glad that
I caught your site. YOur analysis makes a lot more sense and it fits in with how I injured myself .
I compressed my biceps for up to 20 minutes, while I was using my whole body vibration machine. I think it imbalanced my bicep muscle, which was help static in compression. never relaxed. I will be trying Physio methods and report back any results.
I can't stand B&B, but YT keeps pushing their videos
Hows your bicep?
Hello mr physio! Do you recommend eccentrics even when you are in a lot of pain? Thank you
무릎 지방제거 수술 후 반대쪽다리에 생긴 슬개건염부터 시작해서 직업병인 손목건초염까지 쉼없이 체외충격파에 주사에 폼롤러, 스트레칭, 가정용 저주파마사지기, 공기압 안마기, 최근구매한 진동폼롤러까지 3년을 넘게 저런것들과 재활생활 했습니다.. 2년정도 된 손목건초염.. 일을 쉬진 못하고 힘들때마다가 스포츠테이핑하며 공기압 손목 안마기로 버티다가 최근엔 팔꿈치까지 아프고... 진짜 일을 쉬어야하나 생각하다가.... 올려주신 방법으로 근육 풀어준지 딱 일주일 됐거든요. 지금 손목보호대 없이 마우스, 키보드해도 손목통증이 없어졌어요... 이대로 한두달만 더 지나면 운동시작할 수 있을것같아요..ㅠ 감사합니다. 올려주신 영상과 다른 내용이지만 질문드리고 싶어서요.. 지금 슬개건염으로 3년정도 재활생활했는데, 이젠 건염은 거의 다 나았고 중둔근이 약해져서 특히나 계단오를때, 오르고 나면 무릎 바깥쪽이 아픈상태가 계속되고 있어요. 올려주신 영상중에 중둔근 운동 시작하면서 꽤 좋아진것같고, 계단 오를때마다 의식적으로 중둔근을 쥐어짜(?) 는 느낌으로 힘 주면서 오르고 있는데 무릎바깥 위쪽 통증이(장경인대부근) 덜한것같거든요. 이런식으로 계단 오르는 방법이 맞는건지 아닌지 궁금해서 여쭙니다! 그리고 꼭 귀향 성공하시길 바래요. 최근한국은 미세먼지가 많지만요
3:25 이두근 마사지 (건 피해서!)
3:41 마사지+운동 (근 누르고 팔 접었다 폈다)
3:56 원심성운동 - 팔 밀어내기(엘보 운동과 비슷)
Hi, I have combination of frozen shoulder and partial rupture of long head biceps tendon in the shoulder. My physical therapist explained that tendon can't recover completely without getting shoulder in the right position first. I practiced all exercises for frozen shoulder for four month. Some of the movements resulted in pain in biceps tendon and I had to balancing between pain in shoulder, subcsapularis and biceps tendon. My shoulder is much better now and I have restored most of the movement, but I still have pain in biceps tendon, some days less, some days more. I have also started swimming that helped my shoulder. What do you think about my situation? Can I start practicing exercises from this video? I would like to try anything to avoid surgery.
이두건염인데
염증이 있어 통증이 있는 상태에 이런 간단한 운동들은 괜찮은 건가요 ?
이 운동들을 하고 냉찜질도 하면 될까요 ?
This with the rotator cuff series are the absolute best for rehab of tendinitis. Four months with pain and nothing helped until I started following your program. MUCHAS GRACIAS!!! 😊
How long did it take?
3:58 원심성 운동
5:00 회전운동
좋은 영상 감사합니다^^
이두근은 어깨뼈와도 붙어있기에 짧아지면 라운드 숄더에 영향을 주는 요인이 될 수 있습니다. 또 이두근이 짧아지고 유착이 오면 아랫팔에 신경통도 유발 가능하기도 합니다 ^^
제가지금 그런 대박 감사합니다
와 풀업운동이후 이두건염이 너무심해서 스트레칭법찾다가 보게되어 따라했는데 정말 좋네요 !!!
근육통이 절반이하로 줄었어요 ㅎㅎ팔을굽히고 펴는동작이 보다 편안해졌습니다 정말감사합니다
혹시 아직도 하세요? 저도 네거티브 풀업하다가 이두건 전면어깨 쪽에 시큰거리는 통증이 생겨서..
@@user-gi5lt1rv3u 네거티브 풀업할때 상체를 살짝앞뒤로 이동한다는개념으로
당길땐 살짝뒤로 늘릴땐 앞으로 해주시고
팔꿈치회전을 주세요
그리고 그립이 너무 좁으면 이두개입이 커집니다
@@user-vb3qg6uo9z 넵 감사합니다 혹시 아름님은 건염 다 나으셨나요? 영상에 나오는 이두건 재활운동은 아직도 하시나요?
@@user-gi5lt1rv3u 저는 등운동 전에 스트레칭으로 해주고 있어요. 이두근의 긴장을 줄여주고 근섬유의 과긴장이나 피로도를 줄여주기에 운동에 도움됩니다.
@@user-vb3qg6uo9z 오 확실히 효과를 보셨나봐요 아직도 하고 계시는거면! 혹시 첫번째 덤벨컬 이완 동작 말고 두번째 손 안으로 내회전 하는 것도 하시나요?
와..헬충이인데 어느순간부터 왼쪽 이두근이 너무 아팟는데 이거 하고나선 통증이 줄었어요..엄청맘ㅎ이
hello, i am familiar with these treatments, but how long should i do these workouts? how many months?
엘보에 대해서 올린 동영상들 다잘봤습니다
궁금한게있는데 그럼 건의 통증이줄어들어 다시 삼두나 이두운동을하면 다시 근육들이수축해서 또 통증을 일으킬수잇는거죠?
Thank you for this video. I went to your channel to see what else you had because this was the best video on this topic, but there wasn't a lot of English content. It'll be great if you made more as you're clearly talented and I'd like to hear more of what you have to say
Thanks :) You can visit my website! -> mrphysio.net
You can use cc translator on top of the right corner
I have had good experience with cross friction massage for tendons. I understand it sounds silly, but the logic I heard is that the tendon fails to heal as the new fibers don’t heal in good straight lines, but more like a web. Hence it’s prone to reinjury. Cross frictional massage may cause damage but it helps to realign the fiber growth for the long term solution
Im a therapist for 11 years. i work with high end athlets and i ll tell you what. im gona use cross friction massage untill the end of time. the reason is simple. it works.
영상 잘 봤습니다. 무조건 스트레칭과 마사지가 최곤줄 알고 있었는데 건에 잘못된 마사지를 하면 오히려 증상을 악화시키는군요. 좋은 영상 감사드립니다. 아, 제가 요즘 드퀘르벵 증후군에 걸린 것 같은데 드퀘르벵에 좋은 마사지나 운동법 아신다면 알려주십사 합니다.
네 다음에 영상으로 제작해보겠습니다!
요즘 집에서 너무 무식하게 운동을 했더니, 바이셉쪽이 불편했는데 운동 따라해 봐야겠어요. 좋은영상 고맙습니다.
근육은오랜세월운동으로 제법발달되어있습니다 근대 오른쪽의 이두근 혈관이 도드라져있는데 왼쪽은 자극도없고 크기는있지만혈관이 나오지않습니다 혈관이어깨에서 끈켜있는데 어디가찝히는현상일지궁금합니다 바이셉스컬을할때도 왼쪽의 견갑이 익상이되긴하나 등중하부 섬유로 컨트롤 되는상황입니다 그러나 자극은오지않습니다. 상완신경총이눌러져서 신경이 가지않는걸까요? 풀리지않는수수께끼네요 혹시조언구할수있을까요 왼쪽어깨가더많이 뚝뚝거리고 안정이되어있지않은상태이긴합니다..
영상 잘 보고있습니다~ 근데 근육이 짧아지는 자세에 근육이 짧아지면서 건이 늘어나고 근육이 신장된 자세에서도 근육이 장력이 발생하여 건이 늘어난단 말씀이죠?? 그럼 결과는 근육이 짧아지나 늘어나나 모두 건이 늘어나고 약해진단 말씀온가요??
팔을 많이 쓰는 일을 했더니 알통이 아파서 큰 걱정했는데요 열심히 따라해볼께요 혹시 가끔 너무 아플때 약 먹는건 비추시죠 ㅎ
I want to know when we do this practice in between can I do my gym work out please advise
이두건 재활에 있어서 알려주신 원심성 수축 운동 중에 회전운동도 꼭 해야 좋은 건가요? 아니면 아령 위에서 아래로 내리는 동작인 첫번째꺼만 해도 되나요?
Would lengthening the muscle via stretching also work for this purpose? Trying to achieve greater shoulder extension while supinated (straight arms)?