How to Treat Bicep Tendonitis Stretches And Exercises For Rehabilitation
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- เผยแพร่เมื่อ 30 พ.ค. 2020
- Bicep Tendonitis can be an infuriating injury which causes its sufferers pain and dysfunction in everyday life or during exercise. In todays video I break down what bicep tendonitis is, how to fix it and why you are doing the exercises I have chosen.
If you have pain in your upper arm or shoulder, you may have irritated your biceps tendon, a condition known as biceps tendonitis. The pain may limit your shoulder motion and make performing normal work and recreational tasks difficult or impossible. Physical therapy for biceps tendonitis can be helpful to decrease pain, improve shoulder strength and range of motion (ROM), and improve functional mobility and use of your arm.
Your biceps muscles are located in the front of your upper arms. They course from two heads (hence the name "biceps") near your shoulder joint. The short head of the biceps arises from the coracoid process of your shoulder blade. The long head of the biceps originates from the supraglenoid tubercle of your shoulder joint and is encased in a synovial sheath. This sheath provides lubrication to the tendon and allows it to glide and slide normally in the front of your upper arm. The biceps muscle travels down your upper arm and inserts on the radial tuberosity of your forearm.
While the function of your biceps is to turn your forearm into a palm up position, it also works to help move your shoulder joint and assists the rotator cuff muscle group in stabilizing the front of your shoulder. Overloading of the biceps tendon at your shoulder or elbow may cause biceps tendonitis.
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Clear and sensible advice, thanks 👍
Excellent resource. Thank you!
Thank you, Great guidance , i'll be doing these to help me with my shoulder pain.
Best vid out there for impingement too!!! Thank you
Thanks for this. Very clear instructions and advice. I’ll give these a try. 👍
🙏...most precious help!!!👍🙏
fabulous! thank you.
Thank you! I have to Try this!
Fantastic exercises, had this issue now for several weeks. Trying to avoid surgery with your approach.
Offfff you are amazing this is so helpful god save you pro❤️❤️
Hi Travis, I also do your perineal tendinitis routine.
Thanks again.
Wonderfully explained! Great job and thanks! Plan to do this whole regimen for 4-8 weeks.
Thank you.
Thank you. The sideways rotation with the flat palm has really helped to get rid of my bicep pain. I can sleep better now.
Thanks
Many Thanks Travis, I'm trying to understand and fix my shoulder upper arm pains, which can be so severe some days it is not possible to lift the arm it is so painful...
Hi Truffles,
Without seeing you I would be unable to say as it could be a variety of different things from a rotator cuff injury, trapped nerve, bicep tendonitis etc.
It would definitely be worth seeing a good physical therapist though as once you can put a diagnosis to the problem you can start rehabilitating correctly.
All the best,
Travis
Good day sir is tendonitis is curable except for the excercise thank you God bless😊
Thank you Travis. I have been suffering with bicep tendonitis. I appreciate the explanations as well as the demonstration. I just finished with the stretch and two of the strength exercises. So I will continue every other day and see how I fear. Now I will ice the shoulder. 👏🏾👏🏾
How did it go, any updates?
@@Zero-bg2vr Hi Travis the pain did go. I find that I have to be mindful of the load I put on it. It still have a hitch and I can here the click sound sometime depending on positioning. Not sure what that is.🤔
Hi annmarie, how is your bicep tendon? All healed ?
@@annmarieboaten hey did it fully heal?
@@annmarieboaten Are you better now?
Hi. Thanks for the vid.
I got a problem form time to time, I get pain in my lower bicep tendon after an injury using my body to much in physical labor. I can use the arm fine after couple hours after pain starts, because it leaves. It seems like it started inside the shoulder like you mention in the video. So are you aware of people having Bicep Tendonitis in the shoulder but the pain shows mostly in the lower bicep tendon/lower bicep/upper forarm region or do you think it is another problem? I have kinda tight front shoulders also.
You can get tendon pain at the bottom of the bicep or top nearer the two heads, after a while that pain can begin to refer to other locations dependant on location.
Are your shoulders rounded forwards? If so I would work as much as possible on the back muscles to set the shoulder back, freeing up space in the frontal shoulder which will hopefully reduce the pain. You would definitely benefit from something like massage therapy I reckon!
All the best,
Travis
@@UKFH Thanks! Ok. Yeah, I try to roll them shoulders and set them back in better position when I think about it, but after many years they are very eager to roll forward as a natural position it seems. I will try to be more consistent in things you show here in the video like you say, thank you for fast reply :)
I have partial longhead bicep rapture it’s been two weeks no workout and now I feel better can i do this stretches will this help me plz suggest
Great video, thank you. My bicep tendon gets inflamed with pessups, handstands pushing exercises. I have been strengthening the back, rear delts, rotaters. Is it recommended to keep exercising the front, not to lose stengrh, even if there is a bit of pain afterwards ?
Hi Jack,
Good and sensible approach by strengthening up your rotator cuff, rear delt and back muscles. If you do light pressing movements with a slow tempo and you find you're getting pain and discomfort then I would suggest to leave pushing movements for the timebeing. If however when you do light weights at a slow tempo you have no pain, I do not see any reason why you couldn't complete light push movements.
Bicep Tendonitis is a frustrating injury for gym goers and they're always desperate to get back to exercise but the last thing you want to do is push through pain after a period of rest. It's like taking one step forward and two steps back.
Wishing you all the best in your recovery Jack!
Travis
Hi mate, hows your bicep tendons? All healed fully?
@@UKFH forgot to say thanks Travis, thats good advice. Its fine once I keep it light and don't over do it and don't go too deep into it start from a stable position. Cheers
Do you think should Stop training completely?
Felt it a little whilst benching, was fine the next day, then i felt it doing heavy bicep curls with maybe too much range of motion. Was fine for two days and now it's flaring up, taking a week off the gym even after just doing a deload and right now losing all motivation to ever go back. :(
Hi Bob,
Keep your chin up, these things happen!
I hope you feel better soon!
Travis
Hey, Can I do this after my normal gym workout, or should I do it at my rest days?
Hi Muffinov,
Either would be fine!
Kind regards,
Travis
Why palms up with the banded external rotation? Haven’t heard that before.
Hey bush,
Great question, the palms up position is called supination and the bicep assists to do this movement.
Kind regards,
Travis
How does one gain access to the rice-crispies within the tight anterior shoulders?
Hey!
Have you tried the external rotation broomstick stretch?
Might be worth a go! Google it, it should come up on the images.
Kind regards,
Travis
its work after 6 year surgery in biceps TENODESIS?
Hi Lovestay,
I have had this protocol work for clients with long-term tendonosis, some have needed an injection however before undertaking a programme like this dependent on severity! If you do any of the exercises and stretches and you get sharp pain, stop immediately!
Kindest regards,
Travis
@@UKFH no sharp pain just normal in biceps muscle it self like 3 to 10 .. what you mean injection steroids in new tendon place ?
@@UKFH i have bicep cramping
@@lovestay6858 Hi Lovestay,
For individuals with your symptoms often physical therapy exercises work however if an individual has persistent swelling or inflammation and physical therapy is not working, the next port of call would be injections. It does not sound like you are at that severity however, I was more suggesting what would be the next step for someone who is not responding to rehabilitation.
I hope that makes better sense!
Travis
🚨🚨 STRETCHING the area…?? You are saying to do everything that Sports Injury Physio is saying NOT to do on her channel. Oh great.
What she said makes perfect sense. Do NOT stretch an injured tendon.
nice, you are the legitimate bixão
Yea rounded shoulders and posture got my biceps feeling shorter in length so you think this will help get their length back to normal over time
Thank you.