There are far too few videos on youtube focusing on bicep tendon pain at the elbow. Been suffering with this for a few weeks now from overload and definitely going to start with these exercises. Thanks!!
@@seanbouthiette6256 I went to a local sports physio who worked some real magic. For a period of about 4 weeks, one session a week, he massaged the area and worked out whatever issue there was. Focus started at the direct spot on the upper forearm, then included lower forearm, both heads of the bicep and also the area of the pec that joins at the shoulder. A couple months later and full usability has returned, even to the point of my left arm now being stronger than my right
@@physiorehab Hey Tim i have this in my arms atm and i was wondering can you ever cure this and get back to full strength and if so how long do you think it would take ?
Was having pain for over a year. Doing this a couple times a week I’ve had no pain since I started. The first time I did it I felt a degreee of relief. Your doing great work thank you
Thank you so much for this videos, I had a slight tear in my bicep a few years ago, chopping wood with a tomahawk. Recently, while rock climbing aggressively, had a sprain in the exact same area at you describe in this video. Will do this everytime now as part of my rock climbing activation drill.
I've been watching videos on my issue for several days now, and this seems to be the first one that is addressing what I'm experiencing. I have bands and a door attachment, so I'm excited to try this out. My inside elbow pain just came on suddenly, and for the first time. I've dealt with ...delt problems, back, and knees, but never this. So I thank you for the explanation and rehab options.
My left bicep tendon is so weak. My left cant keep up or its defective. Im right handed. Its a tolerable pain but i can sense a click/pop when i curl from the lowest position where the tendon is the longest….Been looking for this specific tendon issues at the elbow. Kudos mate.
Very useful video. I've been looking for a solution for this issue for months and couldn't find any helpful videos until I found yours. Thanks a million!
This guy knows his shit! Question, if I have torn the tendon I assume I’d be in a great deal of pain at all times especially when trying to pick things up such as a small child? Or would the pain be constant? I was following Mike Mentzer’s bicep lat pull down with some heavy weight about six months ago and ever since I get serious pain when doing lat pull downs and bicep curls are next to impossible with decent weight! The mistake I made though was continuing to train using a more pronated grip when doing back rows and lat pull downs using D attachments but I still feel the pain the day after. I have now stopped all upper body exercises and focusing only on supernated shoulder presses and leg exercises! Any advice would be appreciated. Thanks
ABSOLUTELY PHENOMENAL I couldn’t find anything on the pain and weakness I have been experiencing in my left arm and this is exactly what I’m experiencing I really hope this works
@@ME-ys6vl I’m almost better now after about 6 weeks of doing exactly what he said I actually just did a bi and tri workout three days ago with 45lb dumbbells and no pain at all THANK GOD for this man I couldn’t even do 15lb dumbbells it was bothering so bad I believe I’m at about 90-95% now and getting stronger and better everytime I work out 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻 Follow this fellow at all cost
Good video mate! Seriously these where the most annoying pains and injuries I had. While heavily overloading the biceps (much later in 20 years I discovered overloading was the cause) I had complaints from my 26th....and later 3 times again. No physiotherapist could help me. When I got into my mid 40's a physiotherapist explained that I could easily progress and heal with eccentric workouts. Nowadays my biceps program has always one eccentric workout.
Fantastic teaching and explaining ‼️ I’ve suffered for years and recently it’s taken a significant toll on my overall training. This will assist me greatly - Thank you 🙏🏻
@@staringweezle From what I know, and from what my physiotherapist has told me, when rehabbing a tendinopathy your tendon should not be sore the next day. That lest you know you have overdone it. If it's sore during the exercises and the soreness is between 1-3/10 that's fine. If it's any higher you are also overdoing it. Hope that helps.
@@physiorehab hi, do you have any rehab techniques for a person that has had multiple distal bicep tendon ruptures, 3x left distal bicep tendon 2x single incision repairs and 1 twin incision repairs my arm is very weak I have issues supinating I also have related nerve issues affecting the 2 fingers (pinkie and next finger that also travels the inside of my arm which is very sensitive around the operation scaring
Many thanks for posting this video. I've been suffering pain in this exact area for nearly a year. I've seen a physician who recommended PT but simply don't have the spare cash for that. Helpful that the video emphasizes how to strengthen with minimal pain. I don't have a barbell or a gym but will get the bands as they seem quite helpful. Just need to figure out what to attach them to. Thanks.
I just want to say I really appreciate this. I have had the VA misdiagnose this as tennis elbow, and went to an ortho, gotten an injection, working on an MRI. I actually have gotten relief after doing this. Going to give it a month. I thought I was for sure heading to surgery. I have been in pain and limited for 6 months.
Hello I have same Injury, could you please advice if these exercises helped the patient, and if straight arm streght work with low weights, such as maltese presses wirh dumbells etc, will hell during tendon rehab and streght ?
How many sets -reps should be done with this at how many times per week Also will it slow my progress on strengthening my tendon if I continue with my chest & shoulder days ? Any help would be appreciated Thank you
@@doranmartinez5502 I started with half the way I normally worked out with and did three sets of 10 just like a normal workout as for the band I used a 30 pound and 40 pound band to do those sets and reps with him completely healed now and I’m back to doing for work out no pain at all
I've made the mistake of doing 100% effort and intensity in the gym doing squat, bench, and dealift 2 times a day. I'm glad I can find something to recover my bicep tendons.
@@physiorehab I definitely starting to feel better after going lighter for a little while. 👍 I've done a few things that works my biceps so it'll strengthen them.
Could you please recommend a source for some exercise using only stuff you can fit at home? A friend is literally falling apart from tebdinopathy and he's got no access to physios or gyms 😕 This video is great but requires a lot of stuff
Can you also do eccentrics with a barbell? Kicking the barbell up with your thighs and then lowering it slowly, rinse and repeat x amount of times? Also between diatal bicep tendonitis stretches and exersizes, how often should you do these and the stretches?
@physiorehab I'm basically doing lots of stretching(whole body) followed by very very light weight exersizes. Like, 12.5 pound curls to start off with on each arm for reps of 20 x 2 per day. Which is a fraction of what I was doing before this. (42.5 lbs per arm for 9-11 reps). I was told not to just stop lifting abruptly but start very light, like a beginner again and to build back up where there's no pain in a few months with gradually higher weights. Like a stair case but with weights. As a couple weeks pass, add 5 pounds to the exersize to strengthen the tendon again and keep blood flowing to it. Besides squats I think I'm going to do this for my entire regimine that used cables for exersizes. Ie: bench press, chest Flys etc etc. Extremely light weight just to keep blood flowing everywhere without over doing it. Super high reps, extremely low weight, and graduate up SLOWLY.
Hi - I have Distal Bicep Tendonitis from playing Golf and slightly (!!) overdoing it at the driving range. I have rested for two weeks and the pain has subsided. I can now extend my arm totally without pain in the elbow. Great exercises I will be using for the next 4-6 weeks. Medium to longer term what do I need to do to make sure once healed the injury does not return. Is it just standard bicep strengthening or are there more specific exercises that would focus on that tendon both in the shoulder and at the elbow. Thanks,
Wow, this video is something different. Thank you very much 😊 Could you please tell me if I could do those exercises in between training days (on my off days)? I don’t do the proper training plan yet because of this injury but do legs, core and some push exercises. I have been overtraining my biceps’ for few weeks and got this injury shown in your video. I thought that a deload week or two in between plans would just make it go away but it’s been 5 weeks off training now and still painful. I went to fizjo, got it massaged as it was very tense and I was told I was lucky it didn’t rupture. I hope that with some stretching plus your exercises it will go away and I could start a new plan. All the best for you a d thank you for the reply.
Hi there and I had a 50% Tear 4 Months ago so would you say do these or is there anything else I should or could be doing? Any advice would be helpful? Thank you
Informative!! I torn my bicep tendon last year due to heavy shrugs alternate grip Recovered with surgery but bicep tendon still looks abnormal kindly suggest some exercise to bring it back to normal
What were your symptoms? How did you know? I was moving a couch about a month ago and really extended my arm trying to lift. For a few weeks, it felt sore like bicep soreness after curling when you haven't don't it in a while. I thought that's what it was. Since then I've had some soreness which I though nothing about until today when I I brought my forearm into the bicep to scratch my head and felt soreness up on my forearm next to but just below the elbow bend. I didn't think anything of it until today. I'm hoping I didn't ruin a tendon.
I've had problems with this tendon for years now. This is the video I have been searching for! Thank you man. Im not sure if I missed this in the video but how often would you recommend doing this and before or after a cardio session?
i cant even brush my teeth or sleep on the my tendinit side. I dont have any pain shoulder only pain is in my lower biceps tendon. And the pain is different its like a burning something
Great video. Thanks for this, I’ve been struggling with this for months now. Just wondering. While I am recovering from the tendinitis ,it’s still ok to carry on with heavy compound exercises in the gym that don’t directly load up the bicep. Eg dead lifts, bench press?? Or will this slow down my recovery??
Thanks for providing these simple yet very effective techniques and thoroughly explaining them. Will put them to practice in hopes of rehabbing my strained tendon 👍🏽
Yep that’s correct. Armwrestlers deal with tendon issues all the time but we sort of constantly abuse the tendons lol. But bands are great for rehab and very safe. Isometrics are great too. I do the band work for the bicep a little different but this is fine. 👍
Thank you, best video I’ve seen for this. There’s not a lot of info out there for this particular tendinopathy. Do you recommend this as a daily exercise for rehab or just a few times per week?
I’ve got a slight bicep tendinopathy in my lift arm , after a few days of these exercises , as long as I’m feeling no pain throughout the day am I safe to begin lifting very low weight like 3KG Dumbbells or is that still too much load too soon ? Also is it better to do the isometric holds everyday or couple times a week ?
What do you do if your MRI is normal, but the tendon hurts 24 hours per day for six years straight, even at rest with no loading? I can’t do an isometric load below pain because there’s always pain lol
Thank you. I had bought one of your programs for shoulder injury and really helped me. I have been struggling for some time with this. How painful these exercises should be? I have pain supinating my hand even without weight. Also pain when I bend my elbow without weight
Best video I've seen on distal bicep rehab after a year of this frustrating problem. How long does it usually take for this issue to resolve by using good practices like these? I feel like I've been trying to conservatively strengthen below pain (though completely below pain is next to impossible) for this entire year with almost no improvement. It still hurts just to stretch and yawn in the morning, because my tendon contracts. I've seen a physiotherapist to no avail and still don't know if I'm training too hard or too little.
It started 3 weeks ago due to little or no rest between workout sessions and playing badminton, and right now I can't even play a single badminton game due to pain and haven't done workout either since I felt pain first time. Shall I rest for a couple of days, massage and use heat to recover firsr and then do these exercises for a week to fully recover...? Please guide. Thanks. P.S. I want to recover asap and start playing badminton again.
2nd comment, sorry brother. I have been out of commission trying to let this heal. If I can do bench press, dumbbell presses without the pain, can I do this, or will it add inflammation to my bicep tendon. My orthopedic doc wasn't very clear on what I can do.
So, I had distal clavicle resection surgery 7 weeks ago. For 2 years I have complained about the distal bicep hurting. Finally my surgeon sent me for an MRI of my neck and distal bicep area. She isn’t sure what area the pain is coming from. So I had an MRI yesterday. Her concern was that my shoulder would hurt during the distal bicep mri since you have to lay in a crazy position and I had shoulder surgery 7 weeks ago. My shoulder was fine. When I got out of the mri machine I was almost crying because my distal bicep was hurting so bad. He had me sit and relax it for a little while.
@@physiorehab the radiologist hasn’t read the mri yet as of yesterday, Wednesday. My physical therapist looked at the disc and of course she can’t diagnose it but from what she can tell, I have a cervical bulging disc. She said isn’t very good with reading an MRI of the distal bicep/elbow. Whatever she did at physical therapy has already started helping. It’s not hurting as much
Hi! I do rock climbing and hit the gym. I've developed pain in the biceps just above the elbow. Are pain above the elbow in the biceps and below the elbow in the start of the forearm 2 different issues? Or are they both related to this?
@@physiorehab Thanks for the answer! I’ve reduced my usual biceps work and doing these. They do feel pretty nice! Been able to climb with almost no pain after reducing heavy arms work at the gym
What would your advice be for smokers or people who have recently quit vaping and nicotine use. I know nicotine constricts blood vessels and thus the tendons take longer to heal and adapt. But what would your advice be for a bicep tear muscle bells or partial tendon tear? In terms of rehabilitation, supplementation, and adapting training?
I've been suffering with this for three months. Tried rest, icing and light weights with marginal results. I'm going to rest it for a week and then try the isometrics. This makes sense. Thanks for the demonstration.
@@secretboy1185 I have improvement. I can do most pressing or pushing routines, but isolating curls sucks. I can use a 5 lb weight but lifting a gallon of milk or water is still too much. Following Keeley's suggestions has worked better than everything else I have tried, I suspect it's just going to take time. I'm not a patient guy...
@@gregsage1605 hope you get well soon and I will talk to a physiotherapyist and tell you what's going on but do you feel any thing in the elbow when you try to flex it like if the elbow wants to crack or something or do you feel like the tendon is moving when you flex?
@@secretboy1185 This is my second round with this. I strained it pretty bad 20 years ago, saw a doc who said rest it. I stopped lifting for a few years and when I restarted I was OK as long as I didn't over do it. I re-injured it a few months ago and it's just taking time. I suspect it will come back but I'll always have limitations. The elbow is fine. Thanks for reaching out. Stay healthy and strong!
@@gregsage1605 how did you stain it bad like what was the wight and the excersice you was doing to strain it 20years ago and how did it starun again I mean what was the limitation of it
It started 3 weeks ago due to little or no rest between workout sessions and playing badminton, and right now I can't even play a single badminton game due to pain. Haven't done workout either since I felt pain first time, it isn't a problem though, my main concern is getting back to badminton court after fully recovering. Shall I rest for a couple of days, massage and use heat to recover first and then do these exercises for a week to fully recover...? Please guide. Thanks. P.S. I want to recover asap and start playing badminton again.
@@RafPvP slowly but I'm definitely getting there, I've had a few unavoidable set backs where I've overdone it in situations at work. If you can avoid stressing the tendon then this regime will definitely help. I do 10 sets of 10 second isometric holds, 3 sets of 12 eccentric supinated curls using a suspension trainer and 3 sets of 12 pronated to supinated eccentric band curls (very slow eccentric)
I've pain exactly where you mentioned just beneath the Biceps in the middle of the left arm but it's from pushing exercises like bench press incline press.. and not pulling like deadlift, rows :(
I have had weakened/sore and very fatigued biceps for 1 year 10 months because i did way too many repetitions on bicep curls during one day at gym. Here are who I went to for help: 1x physio 3x acupuncture 4x osteopath 1x neurologist 2x doctor 1x MRI I think this might have saved my life. My phsyio told me to just do curls with slow negatives but it was sore. I am angry my osteopath didn't tell me this fix. I have read every comment under this vid and am excited to try this tomorrow and live life again normally if this works.
Hi I climb a lot and I've stopped completely due to pain in my lower bicep tendon. I can do pull ups, bicep curls (10kg) tho without any pain. It only comes when I'm resting and I'm trying to figure out if it is tendinopathy or something else. Any help would be greatly appreciated. regardless I will try this routine for a week twice a day and hope to see any form of improvement. Check back in a week, I will.
@@physiorehab been longer than a week but I’m happy to say that the pain is lesser now. Your program feels like it’s working. Will keep the routine tills it’s gone. Have to cut down on climbing not to constantly make it worse after improvement
I have pain in the distal bicep tendon. I had a bicep day at the gym, not overworking and the next day i had slight pain. It got way way worse after 1 day and I had to quit gym. Been 4 months and I tried doing some bicep curls but it still hurts. What do you suggest?
You should go to a doctor to get referred to a physical therapist or physio specialist, just like this guy who you just watched on RU-vid, to get an assessment. Please tell me you did that.
My Dr. was useless, basically told me to go get physical therapy, which I can't. Every video online seems to talk about full tendon tear. They say either get surgery or live with it. I have a pretty bad distal bicep tendon tear. You can visually the indented line in my arm in the area. It's about 10 months later and I still have lots of pain. I can do a light few minute stretch maybe twice a week, once a week I try to lift 2lbs a few times. Takes 3-7 days until pain is bearable again and I start again. Went from barely able to lift a spoon to eat cereal to maybe 2 lb weight. This has been the most painful thing ever. A muscle in my bicep was torn and that completely healed in 3 months. Maybe you got therapy or had some success. Please share any tips.
