Key takeaways:
- Biceps tendinopathy is the inflammation of the biceps tendon, often caused by sports injuries and heavy lifting.
- Rest, flexibility, and strength exercises are crucial for healing and preventing biceps tendinopathy.
- Follow a structured exercise program under the guidance of a healthcare professional to ensure proper recovery.
Biceps tendinopathy, also known as biceps tendonitis, is the inflammation of the biceps tendon, which can cause pain, swelling, and redness along the outside of the shoulder and arm[2]. This condition is often caused by sports injuries and heavy lifting, and it heavily involves the biceps tendon in the shoulder socket[2]. To help you recover from biceps tendinopathy, we have compiled a comprehensive guide on the best exercises and stretches, based on various authoritative sources.
# Biceps Tendinopathy Exercises and Stretches
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Vertical Shoulder Flexion: This exercise helps maintain your vertical range of motion while your tendon heals. Stand upright with your injured arm hanging loose at your side. Slowly raise your arm by bringing it in front of your body until it’s vertical over your head. Make sure to keep your elbow straight. Hold your arm over your head for five seconds, then lower it back to your side[2].
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Biceps Curls: Biceps curls help maintain the flexibility of your elbow and maintain the strength of your biceps. Stand upright with your injured arm hanging at your side, palm facing out. Gently bend your injured arm at the elbow, bringing your palm toward your shoulder. Hold this bend for thirty seconds, then slowly release back to the starting position. You can do this twice per set, and complete two sets daily[2].
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Biceps Stretch: Stretching your biceps can help keep them from tightening and making tendonitis feel worse. Stand six inches in front of a wall, and hold your injured arm out horizontally just below shoulder height. Place the side of your thumb against the wall, keeping your hand palm-down. Gently turn away from the wall in the opposite direction from your arm until you feel a stretch, then hold for fifteen seconds[2].
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Internal Rotation Stretch: This exercise helps maintain internal rotation in the shoulder socket. Stand upright and hold a yardstick, broom, or other stick behind your back in both hands, knuckles facing down. Slowly raise the stick up your back with both hands until you feel a stretch in your injured arm. Hold this position for thirty seconds, then gently release your arms back down. Repeat this twice in a row, twice daily, for four total repetitions[2].
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External Rotation Stretch: This exercise works the opposite motion of the internal rotation stretch. Hold an exercise band in both hands at about waist height. Gently pull it apart, keeping both elbows bent at a right angle so your arms are parallel to the floor. When you feel a gentle stretch in your arm, slowly release back to a neutral position. You can repeat this ten times per set, and your goal should be to complete three sets[2].
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Forearm Twists: Forearm twists help keep your arm flexible and help your tendon glide smoothly along the biceps muscle. Allow your injured arm to hang at your side, then bend your elbow to a 90-degree angle. Turn your palm so it faces upward, and hold the position for five seconds. Rotate your palm so it faces downward, and hold the position for five seconds. Repeat this ten times per set, and aim for three sets per day[2].
Remember, if any of these exercises cause increased pain, stop right away. It's essential to perform these exercises under the direction of an orthopedic surgeon or physical therapist to avoid making the inflammation worse[1]. If you are suffering from other conditions like shoulder dislocation, please seek advice from an orthopedist[1].
In summary, biceps tendinopathy is a common condition that can be managed with proper exercises and stretches. By following a structured exercise program under the guidance of a healthcare professional, you can ensure proper healing and prevent future injuries.
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