Great video and instructions. Will use for my patients who need the visual reminders and clear demo. Love the graded biceps exercises! Thanks, your friendly OT, CHT
I really appreciate your content and have subscribed. I've been making pretty massive gains in and out of the gym for the last 14 months post divorce (43m). I've been lucky to have stumbled upon and eliminated some weak spots as I go heavier and more challenging. It started with golfer's elbow although Im not a golfer. That's gone 100% after working with lighter weight and going more full weighted stretches some days to strengthen that part of my elbow. I also worked some weaknesses in my shoulders to keep that elbow pain gone for good. Then it was knee pain that I had for years, which were dealt with amazingly fast by regular stretching and strengthening of the hip flexors. This lower bicep pain I thought might be the one that benches me for a while but I've tried all of these exercises in this video and its pain free. That tells me I have more strengthening to go through to work my tendon back to normal. THANKS!!!!
Similar story here. So glad you're on the mend. You might want to check out ISOMETRIC workouts. That's what I'm doing for the next couple months to get my tendons strong before going back to strength training. I've been in physical therapy for over a year with a new injury about every two to three months. No one ever told me how important ISOMETRIC workouts are. We need to do BOTH. Especially as we get older. Best wishes.
Great video: thanks! 59 year old woman here. I’ve been strength training for 10 years but recently moved to heavier dumbbells and now have distal biceps tendinopathy (thankfully not rupture..) in my dominant arm. I’ll be doing these exercise religiously over the coming weeks 🤞
I have been looking for something like this for SO long! A couple of questions if I may? 1) If I am doing the isometrics pushing up against say a door handle, should I focus on pushing through the door handle/pushing up. Or should I think about trying to “curl” the handle (although I won’t be able to)? I notice I feel it more in my tendon than my muscle. 2) I have read you should try to avoid a 4/5 pain, especially if it is aggravated the next day, what do I do if my baseline score is already 4 or if I find isometrics become aggravating? Is this a case of try it for a week or so and see? Thank you so much for your time and for this amazing resource!
Thank you not much info out there on distal bicep pain. I'm doing these and think it's helping. The pain I have also goes into the top of my forearm. Anything additional I should be doing? Thanks
Dude this is so helpful. I will build up to each exercise using the pain gauges you talked about. My left distal bicep is giving me issues and working at the hospitality industry not helping
So glad you found it helpful! Stay consistent and definitely check out our Elbow, Wrist and Hand program through the app if you are looking for some more programming! bit.ly/tryprehabYT
Worth a go I guess. Had tendon problems in there for years and currently thinking the Statins I'm taking might not be helping as my flare up has been going on too long this time.
Should there be a slight increase in pain the remainder of the day after doing the exercises? If there’s any slight increase in pain does that mean headed in wrong direction?
Hard to say without a thorough evaluation but not uncommon to have some discomfort following, symptoms should not linger more than 24 hours and shouldn't be over a 3/10. If that is the case, start with the exercises that don't elicit any discomfort to begin!
Hi is it normal that I got a lot of pain right after I finish my rep on shoulder flexion supinated? Should I continue or better avoid that exercise? Cheers
If pain is above a 3/10 we recommend not doing the exercise right now, work on exercises that don't cause pain above that, and try the challengin exercise again in a week or two!
Tendons and muscles are different kinds of tissues with different recovery time and adaptation because of different blood supply (tendons are bradytrophic). Tendons approximately take 3 times longer than muscle tissue to recover and adapt. So your muscle will be ready again 3 days after the workout but your tendon needs 9 days. Your tendons tissue can’t keep up with load. So you pick a training method and load that "exercises“ your tendon fibers instead of muscle fibers. Reduce the weight (your muscle are able to handle the load easily but your tendons can’t) and perform slow eccentric repetitions
Hello, question about the isometric curls. What if we overdo them by putting in too much effort that it causes pain? Should we take a day off or can we try again the next day by reducing the load?
Can you tell please what about the stretching? Some physiotherapists are recommending to build straight arm strenght with straight arm flys and to stretch the tendon, but a I have heared you should not stretch the tendon which has already build tendinopathy.
Depends on your symptoms and how stretching is tolerated! For some, stretching an already irritated tendon is not beneficial and can cause further exacerbation of discomfort while for other it can feel good and is well tolerated. It's about finding what works best for you and your needs depending on where you are at in the rehab process.
@@ThePrehabGuys thank you so much for your answer, currently practicing per your advice, since I have tried stretches nad straight arm streght exercises, I didn't feel pain in them like at all, but also it didn't help me, the pain was back instantly taking the light weight like 5kg nad doing curls. Hopefully now it will be fully recovered.
Hello! How do i figure out if my pain when doing pull ups or flex my biceps is because of my distal biceps tendon, my brachioradialis or pronator teres?
Hello, after training my biceps in the gym, my tendon feels like its jumping out and takes a bit of time to go back in the right place after doing certain arm movements when im back at home. What could be causing this?
Hey there, hard to say exactly without doing a thorough evaluation! If symptoms don't improve with some exercises, I would recommend chatting with a local PT in your area!
I had terrible pain in both my biceps. Couldn’t lift my arm to fix my hair without using my other arm to hold it up. I started using castor oil on my biceps & arthritis cream. Took several weeks but pain is completely gone. Also took herbs that help with pain.
Herbs? So that narrows that down to about 2000 plants! Which specific herbs made a difference? That's like saying I did rehab exercises! Which ones mate?
I have that problem 8 months so far, pain in lower biceps, whey flexing The problem starts when the curls is 90% done, I rested for 4 months, but did not helped, mada an ultra sound of tendons and biceps, everything is oke, i made a RTG of My whole arm, everything well, but the Pain is there...
I'm 13 months in with the same problem. been to several doctors and had all kinds of tests. everything is good. they claim I just need rest and everything on here says otherwise. I have tried nearly everything and still having issues. it's wild
@@Yujiro945 the pain is bit lower, but I think it has something to do with nerves that are going from the back to the arm, somewhere there has to be something that ist blocking the nerv and cousing pain, i assume it is an calcificate.
![[P]rehab](http://yt3.ggpht.com/vQmCkBN7mKJMbq5Lsb1IivKgtNvMZg782uUfCPfjtrLv2Y4Tc8ncrTmb_sIkLyXueJVVhIMS=s48-c-k-c0x00ffffff-no-rj)
Great video and instructions. Will use for my patients who need the visual reminders and clear demo. Love the graded biceps exercises! Thanks, your friendly OT, CHT
Appreciate the kind words, Maria and glad you enjoyed!
I really appreciate your content and have subscribed. I've been making pretty massive gains in and out of the gym for the last 14 months post divorce (43m). I've been lucky to have stumbled upon and eliminated some weak spots as I go heavier and more challenging. It started with golfer's elbow although Im not a golfer. That's gone 100% after working with lighter weight and going more full weighted stretches some days to strengthen that part of my elbow. I also worked some weaknesses in my shoulders to keep that elbow pain gone for good. Then it was knee pain that I had for years, which were dealt with amazingly fast by regular stretching and strengthening of the hip flexors. This lower bicep pain I thought might be the one that benches me for a while but I've tried all of these exercises in this video and its pain free. That tells me I have more strengthening to go through to work my tendon back to normal. THANKS!!!!
Similar story here. So glad you're on the mend. You might want to check out ISOMETRIC workouts. That's what I'm doing for the next couple months to get my tendons strong before going back to strength training. I've been in physical therapy for over a year with a new injury about every two to three months. No one ever told me how important ISOMETRIC workouts are. We need to do BOTH. Especially as we get older. Best wishes.
Great video: thanks! 59 year old woman here. I’ve been strength training for 10 years but recently moved to heavier dumbbells and now have distal biceps tendinopathy (thankfully not rupture..) in my dominant arm. I’ll be doing these exercise religiously over the coming weeks 🤞
Same here! ISOMETRIC workouts have to be part of our weekly workouts. No one told me that until I almost ruptured my bicep.
I have been looking for something like this for SO long! A couple of questions if I may?
1) If I am doing the isometrics pushing up against say a door handle, should I focus on pushing through the door handle/pushing up. Or should I think about trying to “curl” the handle (although I won’t be able to)? I notice I feel it more in my tendon than my muscle.
2) I have read you should try to avoid a 4/5 pain, especially if it is aggravated the next day, what do I do if my baseline score is already 4 or if I find isometrics become aggravating? Is this a case of try it for a week or so and see?
Thank you so much for your time and for this amazing resource!
Thankyou
Cuanto tiempo aproximado de recuperación ? Llevo 3 semanas de ejercicios y aumento poco cargas y repeticiones cada semana, gracias
Thank you not much info out there on distal bicep pain. I'm doing these and think it's helping. The pain I have also goes into the top of my forearm. Anything additional I should be doing? Thanks
We have a video on proximal biceps tendinopathy as well! Definitely check it out!
@@ThePrehabGuys would it be too much to ask for you to post the link here please? I've tried finding it but can't...
you are the GOAT
If we only have pain in 1 arm should we also do these stretches for the unaffected arm
Dude this is so helpful. I will build up to each exercise using the pain gauges you talked about. My left distal bicep is giving me issues and working at the hospitality industry not helping
So glad you found it helpful! Stay consistent and definitely check out our Elbow, Wrist and Hand program through the app if you are looking for some more programming! bit.ly/tryprehabYT
Great video..one question on the last biscep curls excercise
.. while going down do we extend fully or there should slight bend at the elbow
If you can tolerate fully straightening your elbow you can give it a go! Start with a range that feels comfortable for you!
Whenever I do bicep curls my biceps aren’t in pain when I’m on top of the movement it hurts and clicks when I extend my arm with weight.
Does it click in the bicep portion of the elbow region when you extend the arm?
@@derlegendaregleiter9702 yes
I have a similar problem. The eccentric part of curls hurts. If you find a solution let me know
Same. The only curl I can do is a concentration curl, and hammer curls
Exactly the same! I was affraid it was M.A.P.S. (middle aged pull-up syndrome)
Worth a go I guess. Had tendon problems in there for years and currently thinking the Statins I'm taking might not be helping as my flare up has been going on too long this time.
Should there be a slight increase in pain the remainder of the day after doing the exercises? If there’s any slight increase in pain does that mean headed in wrong direction?
Hard to say without a thorough evaluation but not uncommon to have some discomfort following, symptoms should not linger more than 24 hours and shouldn't be over a 3/10. If that is the case, start with the exercises that don't elicit any discomfort to begin!
Hi is it normal that I got a lot of pain right after I finish my rep on shoulder flexion supinated? Should I continue or better avoid that exercise?
Cheers
If pain is above a 3/10 we recommend not doing the exercise right now, work on exercises that don't cause pain above that, and try the challengin exercise again in a week or two!
@@ThePrehabGuys thank you for your reply!.
I'll avoid it for now
My biceps are already super strong from gym work. That's what got me into bicep pain to begin with. How is more bicep work going to help?
It's not always about more biceps work sometimes it's about the right biceps work at the right time to address symptoms!
Tendons and muscles are different kinds of tissues with different recovery time and adaptation because of different blood supply (tendons are bradytrophic). Tendons approximately take 3 times longer than muscle tissue to recover and adapt. So your muscle will be ready again 3 days after the workout but your tendon needs 9 days. Your tendons tissue can’t keep up with load. So you pick a training method and load that "exercises“ your tendon fibers instead of muscle fibers.
Reduce the weight (your muscle are able to handle the load easily but your tendons can’t) and perform slow eccentric repetitions
Most of my pain is in the meaty part of my forearm but it travels up my bicep to my shoulder, would this be bicep tendonitis or golfer/tennis elbow?
Go for an acupuncture session you will be back to normal very quickly
Hello, question about the isometric curls. What if we overdo them by putting in too much effort that it causes pain? Should we take a day off or can we try again the next day by reducing the load?
These should feel comfortable so start by selecting a load that you can tolerate without pain or discomfort!
Can you tell please what about the stretching? Some physiotherapists are recommending to build straight arm strenght with straight arm flys and to stretch the tendon, but a I have heared you should not stretch the tendon which has already build tendinopathy.
Depends on your symptoms and how stretching is tolerated! For some, stretching an already irritated tendon is not beneficial and can cause further exacerbation of discomfort while for other it can feel good and is well tolerated. It's about finding what works best for you and your needs depending on where you are at in the rehab process.
@@ThePrehabGuys thank you so much for your answer, currently practicing per your advice, since I have tried stretches nad straight arm streght exercises, I didn't feel pain in them like at all, but also it didn't help me, the pain was back instantly taking the light weight like 5kg nad doing curls. Hopefully now it will be fully recovered.
Hello! How do i figure out if my pain when doing pull ups or flex my biceps is because of my distal biceps tendon, my brachioradialis or pronator teres?
Hello, after training my biceps in the gym, my tendon feels like its jumping out and takes a bit of time to go back in the right place after doing certain arm movements when im back at home. What could be causing this?
Hey there, hard to say exactly without doing a thorough evaluation! If symptoms don't improve with some exercises, I would recommend chatting with a local PT in your area!
I had terrible pain in both my biceps. Couldn’t lift my arm to fix my hair without using my other arm to hold it up. I started using castor oil on my biceps & arthritis cream. Took several weeks but pain is completely gone. Also took herbs that help with pain.
Glad you are feeling better!
Herbs? So that narrows that down to about 2000 plants! Which specific herbs made a difference? That's like saying I did rehab exercises! Which ones mate?
But how to do when I'm not even able to move my hand?
Check out some of our wrist and hand videos through the channel!
👍🏾
I have that problem 8 months so far, pain in lower biceps, whey flexing
The problem starts when the curls is 90% done, I rested for 4 months, but did not helped, mada an ultra sound of tendons and biceps, everything is oke, i made a RTG of My whole arm, everything well, but the Pain is there...
Hey bro how is it now?
I'm 13 months in with the same problem. been to several doctors and had all kinds of tests. everything is good. they claim I just need rest and everything on here says otherwise. I have tried nearly everything and still having issues. it's wild
@@Yujiro945 the pain is bit lower, but I think it has something to do with nerves that are going from the back to the arm, somewhere there has to be something that ist blocking the nerv and cousing pain, i assume it is an calcificate.
Yeah I don't think so.
Have you even had tendonitis in your forearm and bicep tendon?
Definitely not enjoyable! Start with what feels comfortable and progress from there!
this guy looks like a young johnny depp
also distal bicep tendonitis sucks!