Do you think you havetendinitis of the long biceps? The biceps tendon connects the biceps muscle to two shoulder bones and one elbow bone. Both areas can be vulnerable to tendonitis, which is inflammation of the tendon. If you suffer from tendonitis, you will notice symptoms such as weakness, pain, feelings of warmth, or even redness.

Although surgery may sometimes be necessary to completely repair the tendon, you can also try thesegentle exercises for immediate relief. Discover everything you need to know toprevent and treat long biceps tendonitis!

What is tendonitis of the long biceps?

Even though the tendons are tough, if you overuse them and overtrain them, they can become sore. This is caused bymicro tears in the tendonand is calledtendinitis. Tendonitis can occur due torepetitive movements.

For example, professional baseball players, swimmers, tennis players, and golfers are at risk for tendonitis in the shoulders, arms, and elbows. Tendinitis can also occur due to asudden and severe loaderof the tendon .

You can havelong biceps tendinitisin your shoulder or elbow, but it’s unusual to have tendonitis in both places at the same time. On the other hand, in the shoulder, biceps tendinitis can occur at the same time as rotator cuff tendinitis because it is part of the rotator cuff complex.

What are the symptoms of long biceps tendonitis?

What are the symptomsof long biceps tendonitis? The most obvious symptom will besudden, severe painin the upper arm or elbow, depending on where the tendon is injured. You may hear or feel a “pop” when a tendon tears. Other signs that you may have torn a biceps tendon may include:

• Acute shoulder or elbow pain
  
• A bruise that appears on the upper arm orforearmnear the elbow
  
• A feeling of weakness in the shoulder or elbow.
  
• Difficulty rotating your arm from a “palm down” position to a “palm up” position
  
• A change in the contour of the front of your biceps in the upper arm (“Popeye’s muscle”)

Although surgery may be needed torepair a torn tendon, in many cases people with a torn tendon can still function normally.

Symptoms can be relieved by using the same treatments used totreat tendonitis. Tears at the elbow more often require operative repair.

How is tendonitis of the long biceps treated?

Althoughlong biceps tendonitiscan be painful, if properly treated early, it can usually resolve completely. Here is a list of possible treatments:cold compresses or icewill reduce swelling and pain caused by tendonitis.

Nonsteroidal anti-inflammatorydrugs such as aspirin or ibuprofen will help relieve swelling and pain. Your doctor may alsorecommend rest. It will be especially important toavoid heavy lifting, bending at the elbow and lifting above your head.

In some cases, your doctor may recommendphysical therapyto help your shoulder or elbow recover. In severe cases of non-tearing tendonitis,corticosteroid injectionscan relieve pain, stop the inflammatory process, and put the tendon back on the path to healing.

How to prevent tendonitis of the long biceps?

Because most cases oflong biceps tendonitisare caused byoveruse, the best treatment isprevention. It is important to avoid or modify the activities that cause the problem.

When doingphysical activities, start slowly and gradually increase your activity level, limit the number of repetitions you do and the amount of force you use, and stop if you feel any unusual pain. Be careful to avoid and then correct underlying conditions such aspoor postureorpoor techniquein sports or at work.

What are the exercises to reduce the pain of long biceps tendonitis?

Exercises without weights

If you have any of the symptoms associated withlong biceps tendonitis, you can try the exercises below. If yourpain sensationsincrease, stop immediately. While your tendon heals, be sure to avoid overhead lifting movements.

• Flexion and extension: flex and extend the elbow on the injured side, gently bringing the palm of your hand up to the shoulder. Make sure to bend your elbow as much as possible. Then straighten yourarmand elbow. Finish with 15 reps. Rest, then perform another set of 15 reps.
  
• One-shoulder curl: Begin by standing with your arms at your sides. Keeping the injured arm straight, raise it forward and upward until it points toward the ceiling. Hold on for about 5 seconds, then return to the starting position. Complete another set with about 8 to 12 reps, holding each raise for 5 seconds.
  
• Bicep stretch: Face a wall, about 3 cm away. With your palm down, raise your arm on the injured side and touch the thumb side of your hand against the wall. Make sure your arm is straight, then pull your body away from your raised arm until you feel a stretch in your biceps. Hold this stretch for about 15 seconds. Rest, then perform 2 more reps.

Exercises with weights

You can also perform movements that are beneficial forlong biceps tendonitisand add a few light weights to gently reaccustom your muscles to the effort once you are already feeling better:

• Reclining External Rotation: Lie down with your injured side up. Extend your other arm along the floor and rest your head against it. Bend your knees for more comfort and stability. Rest your upper arm at your side and bend your elbow on the injured side 90 degrees, with your palm facing your body and your forearm facing the floor. Keep your elbow bent against your body, then raise your forearm until it’s parallel to the floor. Lower it slowly and repeat for 15 repetitions. Rest, then complete another set.
  
• Sleeper stretch: Lie on the injured side. Use a pillow for your head and bend your knees for comfort and stability. Bend the elbow of the injured arm so that your fingers are pointing toward the ceiling, then use your other hand to gently push the injured arm toward the floor. Resist the push to feel the stretch and focus on keeping your shoulder blades together as you move through the exercise. Hold the stretch for 30 seconds, then rest and repeat two more times.
  
• Biceps Curl: Hold a light weight in the hand on the injured side. Stand up straight, keeping your elbow against the side of your body. Bring your palm towards your shoulder, bending your elbow but keeping it in the same place. Pause, then slowly return to the starting position. Complete 8 to 12 reps.
  
• Rest, then complete another set. If this exercise is too easy, try increasing your weight.

In summary, tendonitis of the long biceps

Forlong biceps tendonitis, the best treatment is to rest the painful area as much as possible and avoid the activity that caused the injury (such as weight training or sports if that is the culprit). Rest will calm the inflammation and help relieve pain.

Frosting 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 don’t provide relief and you find that yourlong biceps tendonitisdoesn’t improve within two weeks, it’s time to see your doctor!