Biceps Tendinopathy / Tendinitis | Anterior Shoulder Pain Rehab (Education & Exercises)
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- Опубликовано: 8 июн 2024
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Do you have pain in the front of your shoulder when lifting weights or reaching your arm in certain directions?
In this video, I’m going to show you how to manage this issue, which is often referred to as biceps tendinitis or biceps tendinopathy.
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0:00 Intro
0:14 Anatomy & Function
1:14 Biceps Tendinopathy
3:15 Load Management & Activity Modifications (Recommended)
6:55 Shoulder Exercises (Optional)
8:24Biceps Exercises (Optional)
----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/blog/biceps-tendinopathy/
Just saved me thanks NO ANTI INFLAMATORY or PAIN KILLERS ABUSE
forgeted the BODYBUILDING postures.. intentionaly contration of chest with deltois pushed below
#Bodybuilding Pose 2- Front Lat Spread Bodybuilding Pose
@E3rehab i have a similar pain only when running and jogging
Weird RUclips recommended this. Exactly what i have. When I think it’s gone it comes right back, suffering most with dumbbell bench press
Согласен, тоже самое, от брусьев не болит, от лёгких гантелей болит, очень странно
i got this too on my right shoulder. i can do most exercises but when i do bench press it hurts ....
At the bottom of the movement, right? Me too
@@daprovocateur у меня в середине движения
I thought the exact same thing! I never have talked to anyone about my pain or searched it!!!! This is scary
I've had something like this forever -- I caused the problem by continuing to low bar squat when my shoulder was beaten up -- stupid move. At its worst, I couldn't do push-ups, push a heavy door or do pull-ups.
Physios were stumped. Gym trainers tried some things and nothing really worked.
Then I stumbled upon a page talking about biceps tendinopathy, and it had an exercise that worked really well for me (caveat: for me, singular). The exercise was ... supinated front dumbbell raises. 3 sets of 15 with low weights (progressively heavier dumbbells of 5kg, 6kg, 7kg over the weeks).
I do this routine before _every_ gym session as a warmup and it allows me to do most movements pain-free. When I do this routine daily for a few weeks, my pain almost completely vanishes. I still can't flat bench, but that's about the only limitation. Worth a try if anyone's struggling.
Thank you for sharing that, I'm experiencing serious shoulder pain for the first time and it feels helpless
Thank you very much for the suggestion. I’ve developed a whole assortment of impingements and painful issues over the years most likely due to repetitive motions and muscle imbalances and I’ve recently been able to alleviate some of them through specific exercise routines. I’ve still completely stayed away from any press exercises aside from very light overhead presses due to the pain in my front shoulder area. I’m definitely going to try this exercise during my next warmup to see if it helps.
I can not believe I randomly found this video on the front page of my suggestions.
I have had this shoulder pain for over a year and have been in physical therapy for 4 months. My shoulder got better to an extent, but had plateau. My PT was alluding to something being wrong with my bicep tendon after a few months of one on one work.
This video describes exactly what I am going through. I will be sending this video to her as well.
Thank you so much for this video.
I have had the pain for 8 years now and I'm going to try everything in this vid! wish me luck!
Ive had this for 7 years. Working on shoulder stability the last 6 months has helped alot, but i still feel it every workout.
Hey, was your rotator cuff also weak on the arm that was hurting? I have this pain for nearly 10 years now
Great advise here.
I've been subconsciously incorporating these into my workouts over the past year or so, with great results, namely slowed motions, building progression over time, and wider grips for squats/ closer grips for bench press. Seeing gains can be frustrating, as typically it takes longer, and more focused work (at least in my case), but the end result of minimal/no pain during and after exercises is well worth the wait. Thanks!
So far the best video available in RUclips
Oh man... This is exactly what I needed to hear and exactly what I didn't want to hear. Thanks!
Loved it! Exactly what I’ve being doing to recover from my Biceps Tendinopathy and I’m feeling better after one month! Long road ahead tho. Cheers!
Mate, this video was more than anyone could expect to see. Thank you very much for explaining exactly how we feel and how to get better. All the best!!
Awesome video! I have had this issue for about 3 months. Naturally I listen to my body and adjust movements to not cause more pain and hope the healing begins. In this case, it has been getting better and I had no idea it had to do with a bicep muscle. You just confirmed everything and I thank you for this video!
This video came at the right time. Thank you.
I've had this for years. Progressing with curls the way you suggest in the video is what's helped me
I’ve dealt with this for years. Thought it had to be a SLAP tear with how painful it was. But doctor confirmed biceps tendinitis. In terms of therapy though, this video is right. Posterior shoulder strengthening helps A LOT. Crossover symmetry works really well.
Does it ever go away? I’ve had it for 2 years now and the past 6 months I’ve actually been doing there for it..also did you notice if running the gun on and digging it out helped ..I know it feels good /kills at the same time but jw what you did
@robz355 unfortunately mine is always kind of there. I actually aggravated it the other day while skiing. But, doing those exercises for posterior shoulder and back has really helped me to be able to lift weights again mostly pain free. I have noticed the gun and/or even TENs or dry needling helps. There’s actually a surgery you can get for it if it’s bad enough.
I had similair symtoms, strengthering external rotations with a dumbell over several months really helped me
Very well structured and relly helpful video. Thanks!
Have been feeling an intense, sharp right shoulder pain when I reach the bottom of a bench press and with overhead pressing. This video has been so helpful!
Great video.. explained clearly and detailed 👏🏾
Thank you so much for this amazing content!
Another one to try... More hopeful this time round 🙏
Great content. This is a fairly common condition, and I think your recommendations will help a lot of people.
Excellent video! Many reasons why this is the case. Thanks
I just found your video and I have to say you hit everything perfectly right on point. I had a torn bicep and rotator and rehab was not fun. I compete in powerlifting and I have to be extremely careful that I don't overdo certain things like heavy curls, heavy dumbell rows or anything really that tightens up my biceps and shoulders because it'll kill my squat and bench.
You touched on people having trouble squatting because of severe discomfort when reaching back trying to grab the bar. This is my WORST lift because of that pain. I mainly use a safety squat bar if I'm training because it's harder, the same basic muscle groups are being used and I can focus on the movement not how bad my left shoulder hurts.
Getting under the bar hurts but it isn't really the bad part, it's when I come back out from under it and the sting hits. It's almost like a good whack of smelling salts right to the brain.
Towards the end of your video you also talked about shoulder exercises. I don't know what causes it or what is happening inside of my shoulder but during stretching it feels like rubber bands snapping on my nerve endings. The worst thing is I can feel it coming because it sort of tightens up and I can feel a pinch. If I rotate my shoulder sure enough I can find the snap and then it feels better. Until the next one.
You hit on three stretch positions except your holding the stretches isometrically. The only difference is I lay face down on the floor or on a bench if you have one handy. I put my arms straight out at my sides, palms down and raise them as high as I can off the floor keeping the tension on my shoulders.
This is where the joy begins, now I do a reverse snow angel through the whole range of motion touching my hands over my back and then go all the way forward until they touch over my head. I don't drag my hands on the floor either, I keep them elevated so my shoulders are always under constant tension.
When I find a spot that's painful I move through the range working on that spot until it feels better, then move on to the next spot. Lol
I do this stretch nightly or as much as I can tolerate it. In my last competition I was able to get my arms back much easier while squatting with very minimal pain.
I'm going to add some of the external rotation exercises you recommended as accessories to my training program. I think it will be worth taking a couple of steps back to be able to take a big leap forward if I can manage this pain better.
Thank you for the video and it also makes me feel better knowing that what I'm already doing is correct.
Great video! Very helpful.
Fantastic video, Thankyou
Thank you - for the last 3 years suffering from this injury - stopped barbell bench press and modified my elbow placement with dumbbells and even added more body weight work to alleviate and work around the angle so i could continue my workouts - initially assumed it was only shoulder specific so I included hanging and other shoulder preventative exercises - this was the missing component - some specific straight arm bicep work has helped tremendously - still in the recovery process but thank you for the information
That Barbell Back Squat is where I definitely felt it. I stayed away from push ups, pull ups, dips and thought I would just do legs. Stepped into the rack with only the bar, I said NOPE! This sh*t hurts as soon as I got under and positioned my hands. Dr. said Biceps tendinitis. Still dealing with it 2 years later even after a cortisone shot. Frustrating.
try the Dumbell External rotations over weeks/months, they really helped me
Great info, thank you!
Great video - thank you as always. I have had bicep tendinopathy since the summer from goalkeeping, playing soccer. One tip I would give to anyone who has a similar injury is to listen to your body and stop playing for as long as needed for your body to fully recover. I didn’t and ended up with a separate grade 3 AC joint injury on the same shoulder, possibly because it was made weaker by the tendinopathy! I will incorporate some of these exercises into my weekly physio.
the pause at the bottom with the controlled excentric phase was an absolute gamechanger for me
Very informative video. Keep up the good work.
Very helpful - thanks!
Excellent video!
very comprehensive, thank you
It’s very helpful to me! I doubted whether to continue training with symptoms. So, I will
Great advice!
spot on. will try this
I am 62 working out for 40 years. Out of no where, it began to hurt bad to raise side laterally, and to do movements like tuck in my shirt behind my back, arcing movements and seated triceps dips (and hurt at night bad sometimes - used a lot of heat pads on it). Pain mainly in center/mid-to-top side of shoulder but seemed to phantom out into upper shoulder/trap are . Doctor took X-ray. Shows slight arthritis and he said I likely had bursitis at first. Then after awhile, my right should was snapping painfully. After 3 months, it has subsided. Finally got an MRI. It shows no evidence of rotator cuff tear. It stated: "There is an abnormal signal along the distal supraspinatus tendon consistent with tendinosis. Laterally downsloping acromion with narrowing of the subacromial space.". Now Doctor says I have tendinosis. Does this fall into that Tendinopathy. I layed off the gym for 2 months but I was still using the shoulder as I was doing a remodel for 3 months. Doctor had me scheduled for a ultra sound cortisone shot but it got delayed due to scheduling for 2.5 months. When time came to get shot, I was feeling 85% better so I declined. Now back at gym doing slowly working shoulders again after about 6 months of being careful with it. Doing some external rotation exercises to warm up.
Thank you for the video
As a DPT, I am currently experiencing this issue myself. It takes forever and as an individual training for strength it really puts a damper on your progress but safety first.
Surprisngly enough, the one thing that has substantially helped me in my recovery as of late was adding in sessions of small bouts to the theragun over the tendon itself.
Such a great video. Thank you.
Oh my god this video is perfect. I wish you made it years ago! It took me 1.5 years, and the funny thing is that I naturally made all the exact modifications you mentioned! So I’m glad I’m on the right path.
I knew you hit it spot on because you mentioned the pain during back squats. An alternative for me was switching to front squats, they work well for me
Another piece of advise for others, rehabbing this takes a looong time, so take it real slow. If you rush, it WILL flare up again and you’ll be out for another few weeks. So gradual increase in volume and load is required.
Thanks again !
There is too much information in this video. I don't know what to do. Can you share the workout plan you used?
Very informative!
Daily chores aggravated my bicep tendonitis tremendously. It took me a few instances to realize something simple as that was setting me back.
Thanks a lot! I've had this problem for weeks and I didn't know it was biceps tendinitis!
Oh my God AT LAST i know what has been plaguing me. Getting into the squat position, benching, and reaching back are where I feel this. Even during running, I feel pain in this area after about two miles.
Thankfully I can do plenty of the exercises shown with discomfort and not full blown pain so I think I can still save my shoulder. Thank you for making this video 🙌
Of course I love the vedio, you are giving hope, I just 3 weeks ago had my surgery in cervical fixation, I lost a lot of hope of thinking of the GYM but I am planning to workout with weight in a year, now I do spin cycling, but the excrsies you just showed I will did without weight and I felt better in my shoulders.
Great video honestly
This was so helpful! Especially with the back squat rack with alternate positions for the hand and thumb. I'm going to modify a bit, and when I get back to a point where the oain has subsided, I will implement a lot of your suggestions. 👍🏼
Very useful video. Thank you
Good advice.
I have one reversed total shoulder and one with avascular necrosis. I try to modify exercises so they’re less aggravating, but it can be very discouraging sometimes. thank you so much for this video!!! This is exactly what I’ve been looking for
Me to my scapula is twisted keeps popping and cracking but very hard
thanks you very much... appreciate it
great video, i do everything shown, the only thing i lack is patience at the moment
Very helpful. Thanks a lot
❤excellent video
Excellent! 🏆🏆🏆
Thanks for this
This video is a masterpiece.
Great video! I developed this condition after 3 years of progressive lifting. My sport dr said to stop pressing movements and prescribed many of the movments shown to rehab. I am 90% better after 12 wks but will stay away from pressing for some time before trying again. Nice to get it diagnosed and on to rehab as resting only was not helping.
Brilliant!!!
I’ve had this pain for years now. The funny thing is that everything you recommend is everything I already do to help with the pain. Kinda figured it out asI went along. But still have the pain.
Great video. This is exactly my issue. I also find I have a pain that runs down the side of my right arm when pressing. Have never seen anything on that type of pain. Thank you for sharing this video.
I’ve been dealing with exactly this for about 6 months. So glad I saw this video.
does your pain also get worse when doing just a longer walk? or only when loading it?
I have had this issue for almost a year. What worked for me rotator work and doing neutral grip pull downs and db press and it has worked wonders. I have slowly been adding weight and hope to be completely pain free next year.
Palms
Toward you presses are good . I do these neutrals too with very slow eccentrics
Because you had rotator cuff problem not biceps.
Thank you
I have a small food business and most of the time im using my right arm to stir the food that im cooking for hours, Thanks to this video for the clarification of my shoulder pain.
Love it
Dayli 20min cooling of my shoulder helped me a lot, also cooling after every workout, it helps to heal the inflamation.
I was hoping for a more detailed guide, similar to the approach you presented in another video about patellar tendinopathy - You gave a very detailed explanation. Talking about how different stages are involved when rehabbing an injured tendon and what kind of exercises need to be done in each of the stages. I think that kind of information is critical when it comes to tendon rehab because you have to be careful about not doing too little or too much when loading the injured tendon. I've been seeing a physical therapist for this bicep injury, and yet I always leave with the feeling of still not knowing exactly how to go about my rehabilitation in the right way. It would be amazing if you could provide some extensive detail on the steps needed to create the stimulus needed for the tendon to heal in the right way, similar to what you explained with patellar tendinopathy. :)
Was trying to fix my shoulder for almost a yr. Googled a ton of stuff and realized it might be bicep. Been stretxhing bicep for months and has been slowly but surely getting better
Have you still been doing chest and back exercises but with reduced range of motion?
Great video. I've been dealing with shoulder pain for a year already. I've done therapy and a cortisone shot, and nothing has helped. I'm going to give these exercises a shot.
Ive almost completely lost my pressing strength suddenly, Bench and overhead.....
Thanks this is great info!
Thanks
Facing this for the past 10 days. Reduced a bit without any therapy. Sometimes, the body heals itself.
Any updates??
Band pull apart and lat/back exercises sorted mine out over 8 weeks. I was weak and tight at the back of my shoulder which was pulling on the front. Limber up, warm-up routine sorted the pain. 👍
Good video
wonderful content. i really appreciate how you emphasise modification of cessation of exercises
I hope this helps.
I stopped training Upper Body for 6 Months and it's still not gone.
Started 2 weeks ago again and already did most of what is in this video but now I can add some more things that might help.
¡Gracias!
Thank you!
also what can cause this is having tight or weak rotar cuff muscles. the lack of stability/strength can result in the front of the shoulder and the bicep tendon to take more stress to compinsate. what helped me was using a lacrose ball for trigger points on my poster shpulder, tere minor, etc. aftwer that i used isometric holds with a band to active and strengthen the muscles.
I alwys wait for your videos sir
machine shoulder press is amazing + limit ROM, done wonders for me
Thnx
I partially tore my bicep tendon. Training full range of motion with a pause for 3 seconds in the stretched position helped me the most.
how did you partially tear ir
Timely video. I have this when doing shoulder and dips. Hope it goes away
Injured mine doing flat bench press. Started doing decline bench and quit doing flat bench and seems to be helping it to heal.
Takes forever to stop hurting
I know. Mines finally getting better since summer.
Mine too 9 months and guess what 😂 I hurt the damn thing again FLM
Definitely sounds like what I got . You have to warm up a lot abs use ultra strict form . Try underhand pressing palms toward you helps . Like a Arnold press benchpress with a twist .
Very slow eccentrics too
@cw9515 use peptides and this will be over.
Had this for years until I finally had it diagnosed at physical therapy. Iv told hella people about it who found this same stuff helpful. If your having pain I highly recommend finding a good physical therapist. You can save years of pain and pain killer addiction
I had this pain for 6 months (+ supraspinatus tenderness), what really helped me where the Elbow on knee Dumbell External Rotations shown at 7:24,
I was really weak and I did only go down to around 90 degrees,
slowly getting stronger on this exercise really helped me,
Sometimes it felt a bit uncomfortable while I was performing it, but the symptoms the next day were always a good guide for increasing/decreasing the stress,
when I arrived at 8-9kg I was able to do most movements pain free, but keep in mind you might need to strengthen the external rotators in a stretched position for exercises like bench press & Dips,
I still religiously do my External rotations because you can't train shit with a fucked up shoulder
The question is, can a SLAP tear be combined to a bicep tendinitis problem? And more important question, the pain on the area during sleeping, or daily life, is it normal especially if did the rehab exercises before? Thank you
Awesome video man, very informative. I have this issue especially when benching and even worse on Incline bench, but recently, I've been waking up in the middle of the night with really sharp pain deep in the front of my shoulder, what is that about?
I feel like these aggregating movements describe me almost perfectly. Dips flys in particular. I also have been diagnosed with grade 2 supraspinatus tear and labral tear. It's been 8 months with some improvement but not resolution. I am not sure if there's any more I can do. Is surgery something that can help resolve the lack of strength and pain I have?
Shaking my head the whole time. Too good!
Para mi un 8.5 solido...la incomodidad a traves de toda la pelicula, a pesar de que parece que no sucede nada todo el tiempo me tuvo tenso...una sensacion de ansiedad silenciosa q no puedo explicar lo cual me sorprendió bastante. Excelentes actuaciones, decisiones interesantes de camara, en fin...recomendable al 100
Well, you were referring to the bicep I have shoulder bursitis, arthritis, and tendinopathy. I have been physical therapy. I’ve had two steroid injections, and it’s still not gotten better, I think I need to heed what you’re saying decrease range of motion, decrease weight, slow, speed down.
I was diagnosed as having this after x-ray, mobility testing, cortisone injection, and even went to PT for it for 6 weeks before there was a follow up. Both the Orthopedic Doctor and PT said I didn’t have a tear or I wouldn’t be able to move my arm, though the PT said I had symptoms of a tear but they would be surprised. Instead I had a more significant injury.
1. Low-grade partial-thickness articular sided tear of the distal
supraspinatus tendon involving the posterior fibers at the footplate.
2. Small intramuscular cyst along the myotendinous junction of the
supraspinatus suggesting intratendinous tear.
3. Low-grade partial-thickness articular sided tear of the superior
fibers of the distal infraspinatus tendon at the footplate.
4. Nondisplaced tear of the posterior superior labrum extending to
the posterior inferior labrum.
5. Mild subacromial-subdeltoid bursitis.
You get a surgery yet?
@@kenmastersmaster waiting until August because it s a 4 month recovery to return to work so I’m saving up some OT because FMLA is only like $600/wk.
From my side I would also add thoracic extensions with emphasis on elevating your body and dropping it under tension.
That really helps.
Russian Kettlebell swings fixed this on me after 23years of low level pain. Along with tennis elbow and back trouble. Miraculous.
I’ve had this issue for years and the only thing that helped me was to focus on pulling exercises to develop strength in by back and lats, and doing a series of rotator cuff exercises to warm up. It’s helped with the pain and stability quite a bit but I still avoid press exercises except for very light weight overhead presses with a bar or dumbbells. The rotation exercises recommended in this video have been part of my warm up for the past couple of months and they really do help, at least in my case.
While armwrestling, the opponent (a hook armwrestler) will try to cut down my pronation and try to get me hand in a supinated position (to islaote my bicep) and that triggers the front of the shoulder. It has a typical tendonitis (toothache) kind of pain and has zero inflammation. Very useful video. Thanks a lot. Will definitely try varying the load, range, and speed as you mentioned.