The biceps tendon connects the biceps muscle to two bones in the shoulder, and one bone in the elbow.

Both areas can be vulnerable to tendonitis, which is an inflammation of the tendon. If you’re experiencing tendonitis, you’ll notice symptoms like:

  • weakness
  • pain
  • aching
  • tenderness
  • feelings of warmth
  • redness

While surgery may sometimes be necessary to fully repair the tendon, you can also try these gentle exercises for relief.

Causes of Biceps Tendonitis

Inflammation of the biceps tendon can be caused by:

  • Repetitive motions from certain sports or work activities, especially if these motions cause the elbow to repeatedly bend, the wrist to repeatedly rotate while the palm is upturned, or with repetitive hyperextension of the elbow.
  • A sudden increase in the intensity or amount of a particular activity that causes strain in the biceps tendon.
  • A direct injury, like a fall in which you land on the shoulder or elbow.

Who is at risk?

You may be at increased risk for experiencing biceps tendonitis if you do or have any of the following.

  • Sports that involve overhead arm movements or contact like football, gymnastics, swimming, rock climbing, or lifting weights.
  • Inflexibility and poor strength.
  • Exercise but rarely take time to warm up the muscles and tendons before beginning strenuous activities.
  • Activities that restrain the elbow.
  • Injuries to either the shoulder or the elbow.
  • Heavy labor.

How to prevent Biceps Tendonitis

Follow these tips to help prevent biceps tendonitis.

  • Always take time to warm up and stretch before beginning physical activities.
  • Allow yourself plenty of time to recover between different activities.
  • Commit to a regular workout schedule to build strength and flexibility, and be sure that you know and practice proper technique when you exercise.
  • Avoid repetitive motions that cause problems.

Exercises to relieve pain from Biceps Tendonitis

If you’re experiencing any of the symptoms associated with biceps tendonitis, you can try the exercises below. If your feelings of pain increase, stop immediately. While your tendon heals, be sure to avoid overhead lifting movements.

Flexion and Extension

  1. Start in a comfortable seated position.
  2. Rest your elbow on an adjacent table or bed.
  3. With the palm in a fist facing you, move the fist toward the shoulder (if you have difficulty moving your forearm, use the opposite hard to gently push the forearm toward the body.)
  4. Hold the top position for 20-30 seconds.
  5. Repeat three to five times.
  6. Your goal is to have the fist touch the shoulder.

Single Shoulder Flexion

  1. Start in a comfortable seated position.
  2. Rest your arm on an adjacent table or countertop.
  3. Keeping your elbow straight, lean your body forward allowing your arm to glide along the table.
  4. Hold the stretch for about 10 seconds, just until you start to feel discomfort.
  5. Return to upright sitting position.

This exercise can also be done while standing near a wall.

  • 1. Keeping your elbow straight, lean your body forward allowing your palm to glide up the wall.
  • 2. Hold the stretch for about 10 seconds, just until you start to feel discomfort.
  • 3. Return to standing position.

Biceps Stretch

  1. Stand arm’s distance away from a pole.
  2. Grasp the pole between your thumb and index finger.
  3. Twist your upper body away from the pole until you feel a gentle stretch.

Reclining External Rotation

  1. Lie down on your back.
  2. Place a small rolled up towel under your elbow.
  3. Make a fist with your palm and keep the fist perpendicular to the body.
  4. Keeping your shoulder blade down and back, straighten your elbow out until your fist touches the floor.
  5. Lift your elbow back up.
  6. Repeat 20-25 times.

Sleeper Stretch

  1. Lie down on your side.
  2. Place a small rolled up towel under your elbow.
  3. Make a fist with your palm and keep the fist perpendicular to the body.
  4. Grasp the wrist with the opposite hand and use it to gently lift and lower the arm.

Biceps Curl

  1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
  2. Place your elbows close to your torso and keep your palms facing forward.
  3. Inhale as you curl both arms up until they’re in front of your shoulders.
  4. Exhale as you slowly lower the dumbbells back down.

Takeaway

The best treatment is resting the sore area as much as possible and avoiding the activity that caused the injury. Rest will calm the inflammation and help relieve the pain. Icing can also be effective. Apply ice packs for 10 to 15 minutes every few hours to reduce inflammation and pain.

If rest, ice, and gentle exercises provide no relief, and you find that your biceps tendonitis isn’t improving within two weeks, it’s time to consult your doctor.

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