Bicep Tendinopathy Strengthening Exercises | Tim Keeley | Physio REHAB
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- Опубликовано: 6 сен 2024
- #bicepcurl #biceptendon #biceptendinopathy #bicepstrength
Another cracker daily REHAB session for you this week for people with distal bicep tendon 'tendinopathy' or weakness following a strain or mid-substance tendon tear. These 3 exercises work well in that progressive strengthening phase - after the initial eccentric and low level work, to bridge the gap into normal dumbbell bicep curls and heavier back pulling work.
1) ISOMETRIC FLEXION - FIXED BARBELL
2) BARBELL BICEP CURL - CLOSED CHAIN
3) BANDED BICEP CURL - PRONATION BIAS
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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!!
👍😄
Seriously everyone I find is pain at the shoulder
Hey just wondering how you are doing 4 months later? I'm just starting the journey with bicep tendinopathy and curious about the timeline
@@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
Do you have any instability on the bicep tendon or just pain?
Awesome!
Do you have a routine for this? Reps/sets? How many times a week should I do this? Thank you.
been struggling with this for years - thank you very much!
Great! 😄
Did these exercises fix you? How long did it take?
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.
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.
Hope it helps!
@@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.
@@mr.metalman1 How long it took you to recover?
@@LeandroAlmeida108 probably 2 to 3 weeks. I did I bunch of light curls before I did anything in my workout and eventually all the pain went away
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 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.
Hope you go well!
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.
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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
Hope it helps!
How'd it go? Did your issues resolve?
Any relief?
@@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
@@Paulo34343 yes almost completely healed after doing exactly what he said to do
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!
You’re welcome!
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.
Hope it goes well!
Mine healed after a month off but reinjured my arm lifting a heavy trailer, don't lift heavy shit. Do you have any cures?
did it work?
Probably the best video I’ve seen for bicep tendon work
Aww awesome stuff! 😄
Physio Fitness | Physio REHAB | Tim Keeley can I ask. I’m having issues with my Bracialis. Should I use the same techniques?
@@matthewtunik1921 yep it may help
I tore my distal tendon a year ago and curently rehabing it. Will try these exercices thanks!
Hi, how's your tendon doing, did these exercises work for you? I've also had a tendon issue for over a year now.
Been suffering this due to pull ups. Will try this exercise, thanks!
Hope it goes well!
I’ve been dealing with some pain here the last few weeks, going to give this a go over the next few weeks!
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 🙏🏻
You’re welcome 👍
@@physiorehab
After doing this workout, should you be sore the next day?
@@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
@@Adl-pk4hg have a look at all the bicep tendon videos on my site
You really explain things very clearly! Thank you for demonstrating the concept of Heavy slow resistance training for tendinopathy
Glad it was helpful!
the band definitly makes sense since like you said the load is less while you arm is fully extended so while your tendon is at its weakest
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Thank you so much I'm starting that I got tear bicep and tear in my shoulder and I do drywall 35 yrs now
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. 👍
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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.
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Really hurt my tendons in excessive arm wrestling. This helped me a lot! Thanks a lot!
Glad it did!
thanks this was exactly what i was looking for to straighten my biceps tendons but dont wanna injure myself
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Thank you so much I can’t wait to get back to training my arms! Imma start my recovery right away! 🙏🏽!!
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Very helpful bloke. Thank you.
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Very helpful, excellent video, well done. Thank you so much!
You're very welcome! Thank you for your kind support!!! 🤩
Great ideas! Greetings from another fellow physio, but not everyone has a squat/barbell rack at home. I'm trying BFR and isos atm for my own injury
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
-3-4 sets of 30 seconds isometric exercise
- “Horizontal” pull up
- supination pull up with pronation inducing band
Thank you for this detailed description!
👍
Excellent
Thank you! Cheers!
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.
So, what was the result of the MRI?
@@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
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 👍🏽
Hope it gets better!
So far the best video regarding this common Gym’s problem
Thank you ! 😄
you're a genius sir!!
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
Maybe get they assessed if it’s not settling down
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
I have the same question ^
@@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
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
If you haven’t had it assessed or scanned in suggest you do so to see the extent of the damage to guide you on what to work on and how much
Thank you, very much appreciated!!
You're welcome!
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?
Yeah I guess that’s an option but it’s open chain not closed so would be more demand
@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.
Great video, is it not worth doing eccentrics too like with triceps tendonitis?
Got this from doing pull-ups everyday, been aching for months under load
Same for me just diagnosed myself are you back now did you do these exercises?
Hello sir, following ur sessions n its worked on me.thnqu so much. 🙂
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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.
Did it work bro?
@@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
This is gold man, thanks!
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Great video Tim. Love isometrics for rehab.
Cheers!
Just subbed to the Channel Tim,@rehab
golden mate. thanks from africa
You’re welcome 😄
Thank you for this!
Welcome😄
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?
Probably before so your not fatigued. 👍
ruclips.net/video/qZGsHG0-i38/видео.html try this, it fixed mine.
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
Difficult one - if MRI is ok then just at the strengthening and find a way!
That first example is great, get to actually use the muscle without the tendon pain.. Cheers mates.
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
Um, have you tried the exercises in this video?
I don't think biceps usually look normal after being torn
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.
Thanks allot, man!
😄
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.
Thank you it was very informative
👍
Does icing or heat help at all?
Temporary relief of pain
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 long should it take for the tendon to heal back to normal bicep workouts? I've been doing this for a month but not much progress yet
How's it going ? I'm on my 3rd day 🤦🏻
Could be a thing from 8 weeks to 20 weeks depending on the degree of injury
did you become okay?
Its been about a year now, did it finally help or was it all just bullshit??
What kind of rep range and weekly frequency would you be looking at with these exercises?
Thanks for the great work!
Usually 3 times per week. Aim for once a day, 4 sets of 10-12 reps depending on strength
How often should you do these with bicep tendinopathy?
Looking forward to doing this tomorrow. How often would you work this into a regular workout routine? 2 or 3 times per week?
Yep that’s about righ t
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
Hey glad you found the shoulder program and it helped. No shouldn’t be that painful with the bicep exercises?!
its good for biceps TENODESIS i made surgery before 6 year
The band exercise is actually pretty good for training for arm wrestling too
Glad you liked it!
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?
Go for 3 times per week
What is the issue when the pain only occurs while releasing, straightening, or setting something down?
Sounds like a tendon injury
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??
It’s a case by case basis but technically you should be ok
Thanks for this
😄
great video
Thanks!
So and Now PLEASE exact Same Video for Bicep tendinopathy in shoulder area (longhead of bicep?)!!!
Does this strengthen the tendon so that it doesn't get injured again if not what is a good way to strengthen the tendon?
Yep that’s the one
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,
Bit of both would work well
Hey, do you have any isometric exercises for distal bicep tendonitis that don't involve the use of fancy gym equipment?
I have a tender knot at the front shoulder with shoulder impingement. I was doing dips and about 2 years ago and heard an audible pop with a sharp pain for like a second with nothing afterward. I could workout as if nothing happened. But now my arm is weak all throughout. It just snuck up on me, I'm not even sure if I can fix it but God I hope
Check out the rehab program at physiorehab.com
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.
Have a look at the rehab program for advice at physiorehab.com
Excelente video!! Can I follow this process for a Brachialis tendon problem?
Yep
I have been having this for 6 months, how much time we have to do this recovery workouts ? By the way this is some good knowledge, thanks
3 times a week is a good start
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.
Imo it's too hard, shouldn't be painful
Usually 6 months to 1 year depending on the level of tear. Thanks for the great feedback! 👍😄
Matt Cutts Have you had an imaging done to that arm/tendons
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?
You do the same rehab as normal
Good Stuff!
is it normal after doing isometrics for the tendon to feel like its burning? i did these today for 40 seconds and about 10 seconds after felt like my tendon was literally on fire
Most likely a sign of weakness, you might need to go easy on these ones
@Physio fitness how to distinguish between a tendinopathy and a minor tear ?
Via a MRI scan to be precise
Good video bro
I had this chronic for a year , it ended up being a lack of shoulder external rotating and poor thoracic extension
That's interesting, is it completely gone now? Did you do external shoulder rotation with a band?
Any tips would be much appreciated - I've been dealing with this pain for many months now and I've tried a whole bunch of exercises (reverse wrist curls, finger rolls, bicep curls with blood flow restriction, reverse bicep curls etc.).
I think I'll give the exercises in this video a try, who knows.. as well as some shoulder rotational exercises with a band.
@@kewner8556 hey did you ever find relief for your bicep?
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.
What was the first comment did I miss that? What injury have you had
Is the distal tendon supposed to be moderately sore after some of these exercises the next day?
Can be but should go away within 24hrs otherwise the load or intensity is too much
Would blood flow restriction bands help with recovery whilst performing the exercises? Just a thought!
Sorry I haven’t had much experience with Those bands
Is push up excercise safe for distal biscep pain ?
Nope will irritate the tendon.
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.
If you continue to have issues I suggest a telehealth consult. You can do this at Physiofitness.com.au 👍
@@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
How would you address it if the pain is in the shoulder?
Have a look at my other earlier long head bicep tendinopathy videos
@@physiorehab Thanks for the reply I will definately check it out
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.
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
Amazing stuff can you do a vid on best exercises for those with with multi-directional instability
Of what?
@@physiorehab hypermobile shoulders e.g laxity in the shoulder capsule so rotator cuffs have to work harder
@@Wtizreal start with my top 4 cuff exercises video a few
Months back
My TEENdon is alright. I overloaded my biceps last week and I don't feel pain nowhere near the TEEndons but in the belly of the muscle. My mobility is 99% normal. There's something there. I feel pain when I lift the arm and try to extend the arm to the max, then I feel that pain/burn in the belly of the biceps. I feel like the short head of the Bi is strained cause if I press close to the corticoid process (when arm lifted)I feel that burn. No pain whatsoever when flexing the biceps neither pronated or supinated.
Dr Tim, would this be a rehab addition to a distal bicep repair with endobutton, 6 months post repair, prior to return to sport
Not a doctor. But sure it’s part of surgery rehab as well
The short head of my bicep tendon feels like a cord compared to the other arm tendon. is this bicep tendonitis?
Perhaps tendinopathy rather than tendonitis!
Would this isometric work for bicep tendonpathy in the shoulder ? If not do you have any you would recommend?
Yep, there are also other exercises have a look at previous videos
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 ?
Isometric daily, and yes most likely you can start but keep the rehab going concurrently
Most of my pain come wen I pronate its not so bad wen I lift normal but hammer curls really hurt my right bicep is starting to Lagg because I can't connect with it because of the pain could I try and lift the bar in a prorated position with the back of my hand of the side?
Could be brachialos or brachioradialis not biceps