3 Exercises to Heal Distal Biceps Tendonitis Pain
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- Опубліковано 22 тра 2024
- Follow along with 3 exercises for distal biceps tendonitis and learn what to stop doing that’s making your elbow pain worse.
If you have pain where your bicep inserts into your elbow, that might be distal biceps tendonitis.
There are a couple of potential root causes. There are two common “sleepy” muscles that the biceps brachii compensate for. When they’re doing the work of other muscles, they’ll get stressed, tired, and start to hurt. Another potential root cause is poor tissue quality (knots, scar tissue, etc.) which Coach E shows you how to improve with the first exercise.
You’ll only need a strength band and one or two light dumbbells for these elbow exercises. If you don’t have those, it’s okay. You can use a piece of rope, bungee cord, or even a pair of pants for resistance instead of a strength band. Anything easily grippable that weighs more than a pound (or roughly ½ a kilo) can replace the dumbbell. Don’t let the lack of equipment stop you.
Remember, improving your tissue quality, strength, and range of motion takes a couple of weeks. Keep at it. Finally, pay attention to your daily life. If your palms are facing forward or up, you’re probably engaging your biceps. Take notice, and give them a break while they heal.
If you found these exercises helpful, click the like, subscribe, and notify buttons to keep up to date with our weekly videos on improving your movement longevity from your head to your toes. A little maintenance goes a long way toward keeping you doing the activities that you love.
IN THIS VIDEO
00:00 - Intro
00:20 - What is distal biceps tendonitis?
01:10 - Root causes
02:40 - Pause these exercises/movements
THE EXERCISES
03:45 - ASMR: Biceps
04:42 - Forearm Supinator Activator
06:06 - Brachialis Curls
07:30 - Next steps
RESOURCES AND LINKS MENTIONED
4 Unique Exercises to Fix Biceps Tendonitis (Don’t Stretch!): • 4 Unique Exercises to ...
Top 3 Exercises to Wake Up the Serratus Anterior: • 3 Top Exercises to Wak...
Elbow Pain Solution: www.precisionmovement.coach/e... - get rid of elbow pain starting at the level of pain you’re in right now. Activate “shut off” muscles, restore muscular imbalances, and improve range of motion all in 15 minutes 3-4 times a week.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
Exercises and highlights:
00:00 - Intro
00:20 - What is distal biceps tendonitis?
01:10 - Root causes
02:40 - Pause these exercises/movements
03:45 - ASMR: Biceps
04:42 - Forearm Supinator Activator
06:06 - Brachialis Curls
07:30 - Next steps
Hello coach....I I tore my bicep (distal) completely....im thinking about not getting surgery and letting it heal as is...what your opinion?
I'm 44yrs old....the tear happened on my non dominate arm (I'm right handed but the tear happened on my left)
Thank you so much for this, it’s a massive help
Been struggeling for years - these exercises helped right away and i could feel improvement after 2 weeks. Completly pain fre after 3-4 weeks. Thank you!!
Awesome!
Thanks for trying them out and for letting us know about your results :)
- Coach Joshua, Team PM
Is this comment for real? I need some hope. my right arm has been out of action for 4 months. very depressing
Its very real!
Man you’re truly one of a kind! 😀🙏🏼
Much appreciated :)
I’ve been doing these exercises for one year now and I can honestly say that I’ve been pain free the entire time. At this point I do them two or three times a month, as a preventive measure.
Coach E is the BEST!!!
Thank you so much!
Great to hear!
That is the best testimonial that we could ask for.
Thanks for following along and commenting :)
- Coach Joshua, Team PM
Always as usual..... extremely valuable information ❤️
Glad you think so!
I’m a postman, believe it or not, I’ve developed bicep tendinitis from holding bundles of letters at a 90degree angle for 6 hours a day. These exercises are really helping!
So good to read that!
The mail must get through!
Keep it up :)
- Coach Joshua, Team PM
Great thank you so much! Started having this problem after getting back into grappling martial arts after many years of a semi-sedentary lifestyle. So grateful for this
Very welcome!
Omg thank you! I just started weight training again recently and right off the bat the inner elbow bicep pain. I just did the first 2 exercises and although painful, it actually feels a bit better. Thanks!!
That's great!
Keep up the good work :)
Thank you. Your clear description and helpful demonstrations make this a valuable video
Glad it was helpful!
Needed this information. Thanks so much.
You are so welcome!
I did brachialis curls without dumbells just my arms and it worked already thanks a lot
Nice!
Thank you for those two video, very helpfull
You're welcome!
Very helpful, I had painful supination BUT NO MORE!!! Thank you. Your videos are AMAZING !!!!
You're so welcome!
Thanks mate, very helpful!
No problem 👍
Just sub'd the value here is insane. Super super helpful.
Awesome, thank you!
Been doing these exercises for about a week and can notice the difference already. Have been neglecting forearm training without realizing it, thank you for the great information.
Great to hear!
Thanks for trying it out and commenting.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I've developed this tendonitis from over-doing pull ups. Like every single day in a row i did 100+ pull ups for months. Of course the pain became severe over time. I stopped training for quite some time after that, probably 1.5 years or so. When i returned to the gym the pain instantly returned after the first curling session. I feel like i've permanently damaged this area in both hands. No matter how long i wait, the pain is always there. If i want to train biceps i have to really warm up these tendons to stop feeling pain in them. If i start a biceps session with curling (even the light weight), after 20 reps i start feeling strong pain in the distal tendons and i have to stop with the exercise, and continue in a minute or two to keep the tendons working, so that they gradually get warmed up.
By experimenting a bit over time, i've found that for me the best way to warm up these tendons is by doing anything with neutral grip (excluding hammer curls, because they also tend to put a lot of pressure on these tendons). The best warm-up exercise for me personally to warm up the tendons would be the neutral grip rows. After few sets of those, i can basically curl pain free for the entirety of the current training session. But the next morning tendons become painfull of course. And the circle repeats over and over again every time. Very, very annoying.
That is super annoying.
The Elbow Pain Solution program can help you to make lasting changes. Read more about it in the video description and stop the cycle.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
This is exactly what ive been looking for tysm
Thanks for watching :)
Needed these thank you.
Glad I could help!
Best video on thus issue great job .
:)
I’m an Archer 🏹 and I’ve had to take a step back due to high forearm/Low bicep pain. I’m feeling relieve already!!! Thank you
Great job!
Thank you sir. have distal Bicep Tendonitis and these exercises feel really good. I'm going to carry out this program and see how it goes. Your content is always good and I've been subscribed for about 2 years now.
Thanks for the continued support!
We really appreciate you stopping by and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
This is really enlightening. I'm considered to be in pretty good shape by most people I know, but I could not believe how weak both these muscles were when I isolated them. Thank you so much for pointing out this imbalance!
Thanks for sharing!
We really appreciate you stopping by and commenting :)
- Coach Joshua, Team PM
I'm 1 week into doing these exercises while also massaging and stretching the area and resting my problem dominant arm. I have started to notice a positive difference today. It's working! Less inflammation, pain was never bad but has gone from a 2 to a 1, I feel less strain near the elbow forearm when doing the supination exercises. I'll try some light curls again in another week.
That's great progress! Thanks for sharing that.
Keep it up :)
- Coach Joshua, Team PM
Normally do cardio but, I pulled a groin. So my doc said rest and do upper body. First workout I got this tendonitis. It burned all night last night. I just tried this and already feel better. Thank you
Happy to help!
fantastic and professional video
Much appreciated :)
It worked, thank you 🌺
You're welcome!
Thanks for trying it out.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Thanks man it really reduced the pain
Nice work!
That supinator activator exercise is damn effective on my tendon pain, thank you for this info.
Glad that you like it :)
Is it suppost to be a bit painful? I just completed the workouts and almost feels like I have a bit of a pump at the elbow lol
This is where my pain. Thanks you for this video
You are welcome. Hope it helps!
so now you're fine ?
@@lfsoldier_yt yea. I am a bodybuilder so it m constantly in the gym. Turns out my tendon was just strained. Thank God it wasn’t a tear
Amazing. Arm has been bothering me for months now. Finally getting some relief.
That is so great to read.
Thanks for trying it out and sharing :)
- Coach Joshua, Team PM
Thank you so much!
You are welcome!
Thank you so much.
You're welcome!
Ive had an injury to my distal bicep tendon for almost 4 years. It flares up seemingly random due to work. Im starting to work out and I dont want my injury to get worse. Did practice reps along with the video and the little pain I had was relieved!
Nice work!
Thanks for trying it out and for sharing your results.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you, exactly what i needed. This problem was caused by wrist injury, which coused pain while suppinating.
Happy to help!
Thanks for trying it out :)
- Coach Joshua, Team PM
Thank you so much ❤❤❤😊😊
You're welcome 😊
Thanks alot this realy help me
Glad to hear that!
Great instructions! I sustained an injury 6 months ago playing goalie..got it extending my arm to stop a soccer ball. I've gone to physio and the dry needling only gives temporary relief. Going to try these releases and exercises. Thank you
Hey!
We are so glad you found us. Dealing with an injury can be tough, but you're taking proactive steps to address it, which is awesome.
Remember, consistency is key when it comes to rehabilitating an injury.
Try out the exercises 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress...you'll be back in action before you know it.
If you have any questions or need further guidance along the way, don't hesitate to reach out :)
- Coach Joshua, Team PM
UA-cam University is incredible. Great advice.
Our channel is for sure ;)
Hi there, I am experiencing pain in my distal bicep tendon (my mom says it's a microtear) and I'd like to thank you very much for this video! It is far more helpful than anything I've seen online so far. I'm desperate for quick recovery as I have physical tests for the military next week. Hopefully with these exercises I can pass without further injury. Cheers from the UK!
You are welcome and keep us posted on your progress :)
Hi Jamie, did it work?
Thank you!
You're welcome!
Very helpful bro 🙏🏾
Glad it helped :)
Great video! This is exactly what I’ve been dealing with for the past few months……Is it ok to feel some discomfort/irritation when doing the Brachialis curls?
Keep up the great work!
I hope he answers your great question.
Try to modify the exercise to keep it pain-free no matter how small the movement is :)
- Coach Joshua, Team PM
Hey Coach Eric! Thanks for the Video!
Been dealing with this issue on 1 side on and off for the last 2 years. Brachiordalis + distal biceps tendon pain.
3 Causes:
- 50KG High Incline DB Press, so basicly iam hammer curling 50kg with the help of my legs to get into position. Started to use ellbow sleeves for these now, makes it slightly better.
- barbell row up to 150kg with straps
- Lots of lat pulls with straps.
There is not really a way around for me if i want to keep progressing. But since only my left side hurts doing these, there should be a rootcause/solution.
One thing that helped me so far are EZ-Bar curls with extra focus on using the biceps muscle instead of the brachiordalis. Because the pain shuts off biceps usage which makes it even worse.
However any other curl increases pain. I started to include the brachiordalis stretch aswell as the supinator strength exercise from this video. If someone has any more ideas 🤗
Hi and you are welcome!
We recommend a more targeted and Kinesiological approach.
A combination of the Shoulder Pain Solution and Elbow Pain Solution programs can help you to properly assess and address the root cause of your issue:
www.precisionmovement.coach/elbow-pain-solution-yt
www.precisionmovement.coach/shoulder-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hey man I think I have the same issue as you but I cant be 100% sure. I have problems mainly with hammer curls and overhand pull ups. This also affects my bicep curls but like u said if I focus on bicep, its not as painful. Have u figured anything out on how to resolve this?
@@20noldi its still reoccuring. But what helps best for me are EZ cable bar curls. First warmup to learn to activate the biceps, but also max weight sets to teach the body again that everything is okay.
Fingergrip strength might also be important. Weak grip leads to more usage of the forearm.
brachiordalis stretches/flossing might also help
but again for me EZbar cable curls with focus on biceps activation do the best job
@@20noldiI have the exact same issue. Any results for you?
This gives me hope
For sure it should :)
Great! Many thx! 🤝
No problem 👍
Thank you.
No worries!
Thank you so much. I’m a body builder and really stressin about this lil injury. I took a week out of gym completely but still got some pain. That first fascia release felt insane. Thank you for this video
You are welcome!
u good now?
@@SilverLock1Yeah come on dude, I too wanna know if you have healed?
Been out 5 weeks now shoulder bicep tendonitis but having pain in my forarm too
@@SilverLock1 I still have it lol, I’m thinking it’s torn but idk, I have still been working out but when it comes to direct biceps training, I go as light as I can to feel no pain. My right arm is good and strong but my left is still in pain. Maybe need to get an X-ray done
Thank you 🙏🏼😊❤
You are welcome :)
Thanks man
Any time :)
Great info, thank you as always. And those are some fancy-lookin' dumbbells you've got there. Cheers and best wishes! jz
Thanks for following along :)
Very helpful 👍🏾
Glad that you think so :)
Blessings to you and your staff for Educating the World 🌎 🕉☯️✝️
:)
Thank you so very much! I injured my arm in the last few weeks of my wife's life. She had metastatic brain cancer and no core body strength. I had to lift her out of her chair, out of the car, out of the bathtub and I didn't know how to lift her properly and injured both arms, but my right arm more severely. Initially the doctors were treating me as if it was tennis elbow, and that seemed like what it was, but as it progressed the pain in the front side of my elbow just above and below the joint became much worse. I am anxious to try these stretches as the pain is bothersome and seriously limiting my activities. Thank you for the wonderful information!!!!
You are so welcome. Our condolences about your wife.
Let us know how the exercises go.
It's great that you found us and we are here for you if you ever need more advice or assistance :)
- Coach Joshua, Team PM
For the 2nd exercise I use pants as a substitute for a band, and it works!
Please try it out!
Nice mod!
I use my mother-in-law’s panties and they’re very effective, doing wonders for the pain and the inflammation seems to have calmed down. I also had to stop working upper body in the gym focusing only on cardio and lower body. At this rate I’m going to be giving Nicki Minaj some serious booty competition! 👀
It's worth it man ❤️💪🏻
Thanks for that!
We appreciate the support :)
- Coach Joshua, Team PM
Dude. Preshate it! ❤. I messed mine up moving a mattress. I am weak af and can’t lift at the gym. I was desperate. Hope this works.
Yikes!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Seems to help. I was able to do 3 sets of 10 with 20lb dumbbells last night. Progress for sure, but still not very comfortable.
My supinator got inflamed from picking up my twins. Completely ruined my training. Thanks so much for your your help mate.
You are welcome!
Thanks for trying it out :)
- Coach Joshua, Team PM
Been struggling with this for a month now, rested it and still isn’t helped, trying this video now will update soon!!! Thanks
Yes!
We look forward to reading about your results :)
- Coach Joshua, Team PM
u good now?
Any updates pal? We’re from the American DBT association and our job is to ensure all DBT patients make a full recovery. Thanks
No the both exercises painful
Tried them for a few weeks and got worse
Is it okay to continue to do tricep exercises? It doesn’t really bug me while I am doing like skull crishers but I want to make sure I’m not making the problem worse without even knowing it. Thanks for the great video!
Shouldn’t be a problem. Go for it!
Hello , thank you 🙏, I’m going to try it. I have. I have a little pain when I do bicep exercise. Can I apply heat or cold ?
Hi and you are welcome!
Apply both...here's how:
ua-cam.com/video/Xswl-eRKOX0/v-deo.htmlsi=H3hsQS2qfY_qTaU_
:)
- Coach Joshua, Team PM
This sounds a lot like my leg! I think I have distal biceps femoral tendinitis in my hamstring muscle. Do you have a video on that?
Ps: my pain is just above the knew at the back on the outside. It's been like this for years.
This program can help:
www.precisionmovement.coach/yt-knee-recovery-program
- Coach Joshua, Team PM
Thanks man, this pain sucks. Came out of nowhere has been there about 2 months
You are welcome and it does suck.
Did you try out the exericses?
Let us know how it goes :)
- Coach Joshua, Team PM
Hey there, awesome video! Is it also common/possible that it hurts when bench pressing? I had to stop mid-workout during bench press when the pain near elbow/lower bicep portion started to kick in. I have been feeling this pain ever since I armwrestled a friend couple days ago. I can feel the pain a bit ‘under’ the bicep as well.
It could be.
Try out these exercises and keep us posted on your progress :)
- Coach Joshua, Team PM
VERY NICE VIDEO!Holding 2kgs is it ok!
Glad that you like it. Follow the exercises as demonstrated :)
- Coach Joshua, Team PM
Thank you for sharing this. Struggling with distal biceps tendinitis for 4 months and had a hard time finding stuff for distal rather than proximal. Got a PT referral but I want to try things sooner rather than later. Im so over this and having to skip a lot of my arm workouts.
Thanks for watching :)
Did you ever recover from this? Any tips? I’m struggling with this now.
@@user-eo5cv9vq7p I did! I ended up not going to therapy. It was so hard to do, but I basically had to just stop any exercises that elicit any pain and focused on workouts that had no pain. I tried all kinds of things, and paid attention to what hurt and what didn’t, including if it made a difference if my palms were facing up, down, and if I kept my arms close to midline or away from my body. I also would take ibuprofen and apply heat after an arm workout too, even if I felt like I didn’t stress it much. I’m not a doctor, mind you, so please take this with a grain of salt, but this strategy really helped me.
@@user-eo5cv9vq7p im suicidal from this condition, painful restricted movement... i wont be able to immobilise it for ages to let it heal....
@@user-eo5cv9vq7p did you get better, im struggling now with this
Need one like this for triceps too
Thanks for the suggestion :)
Hello Im older lol and have been working out for quite some time and just developed this pain that you are describing. The pain is great enough to where I want to lay off of it. Question... can I still do movments like tri's chest etc? Hope to hear from you soon. Thank you.
Thanks for sharing!
Stop doing any exericse that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is :)
- Coach Joshua, Team PM
I have really bad pain in this location and its still painful 3 weeks later - could I of done more significant damage? i shall try these exercises though and stay very light
It's hard to say what kind of damage you have done.
Try out the exericses and let us know how it goes :)
- Coach Joshua, Team PM
I have this pain rn and I get this 3 days ago when I was working out. Its so painful when I try to stretch my arm. I don't know what to do, I hope this video will help me to recover this painful experience in my arm:
Hi and thanks for commenting.
These exercises are a good start.
Try them out 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there :)
- Coach Joshua, Team PM
Thank you, sir and the team PM. I'll give you an update soon on my recovery
How do you work out while having this? Should I just avoid pulling movements and bicep exercises for a few weeks?
Great question!
It's ideal that you stop your usual workouts until you can move pain-free.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I was going to google this exact issue, which keeps lingering, and then your email about it arrived in my inbox! 🙂Thanks! It is only above my right elbow. Is it important to do the exercises with both arms or can I focus on just the injured side?
It's always good to work on both arms :)
I did the hook test and verified that I didn't tear my bicep. Are one of the symptoms of distal bicep tendonitis weakness near the lower bicep? That's my only symptom.
It could be. Did you try out the exercises?
- Coach Joshua, Team PM
I noticed mine started hurting after a heavy day of construction and then a heavy deadlift day. And then it got really bad after a few days. 6 months later!!... I am able to do everything I could before but with some pain so be careful.
Thanks for sharing!
Hey coach. Few weeks ago i developed pain in distal biceps region of both arms, right now i also have pains in different locations near the elbow. I'm confused on which exercise to focus (Golfer, tennis, biceps). Maybe you could help, cheers.
The Elbow Pain Solution is your best option.
It is more comprehensive and directed that the UA-cam content.
Read more about it here:
www.precisionmovement.coach/elbow-pain-solution-yt
- Coach Joshua, Team PM
how much weight should I use to do the Brachialis curls? On a 1-10 exertion rate what should I strive for?
Good question. Form is #1, then get the reps prescribed, then can build up exertion from 5-6 when you’re learning form, to 8+ when your form is good and you don’t have any pain. Should not hurt above a 3/10 pain level ever.
Thanks coach, will try. I have 1 question: How to exactly target the triceps in 2nd exercise?? Won't we be putting stress on tendon in this exercise??
No need to worry. It won't stress the tendon. Just make sure to stay pain-free.
Let us know how it goes :)
- Coach Joshua, Team PM
@PrecisionMovementCoach Thanks for the reply, coach. I tried doing it, but the load was mainly on tendon. Is it fine?? There is hardly any pain, but when I do this, I can feel that there is a strong tension on tendon rather than triceps as you said...
What I wanted to ask was how to target only triceps??
As long as there is no pain then you are good to go.
You are definitely targeting your triceps. You "sense" the tendon loading more than your tricep activity because of how your brain is filtering the sensory input. Your triceps is still benefitting.
Make sense?
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks, Coach. Much appreciated. Can I do these exercises twice a day??
Once per day and 2 - 3 times weekly is sufficient :)
- Coach Joshua, Team PM
I'm not active at all. Felt this pain yesterday all of a sudden. I think I'm holding my phone to much watching YT videos. Hopefully this video will help
How did it go?
@@PrecisionMovementCoach no more pain 😁😁😁
Hi any though on PRP? Thanks!
Thanks for the question.
There is still not enough robust data to support its use.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
The gap between my forearm and bicep clicks and the pain has gone to my shoulder and stiffness now makes my arm feel shorter
Hmmm. That's an interesting issue.
Check out the Shoulder Pain Solution program for ideas on how to address the root cause of your issue:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
at flat-benchpress my left biceps tendon hurts, but incline not, pullups,biceps curls i have no issues, why ist it
Thanks for the nice video. I just started doing the Brachialis Curls. I feel a lot of resistance/tension in my elbow when I bring the weight down and at the bottom I want to turn my palms up (so rotate the weight 180 degrees). When I just have the weight in my hands next to me I'm able to rotate the weight to palms up and palms down without any problems. But after I have brought it up and back down again my elbow feels kinda locked when I want to turn my palms up again. Is this normal?
Sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Levator scapula pain please
Here you go:
www.youtube.com/@PrecisionMovementCoach/search?query=levator
- Coach Joshua, Team PM
Hello Coach....will these exercises help with distal bicep tear....I tore my bicep 2 months ago and decided to NOT get surgery.
They are worth a try.
Let us know how it goes :)
- Coach Joshua, Team PM
Got this in my left arm from curling too much too often.
Yikes...did the exercises help?
- Coach Joshua, Team PM
The Forearm Supinator Activator caused elbow pain that I'm still feeling after doing it. Is there a different exercise I can do in its place?
Are you able to modify the movement in order to make it pain-free no matter how small the movement is?
- Coach Joshua, Team PM
I have a question, can one of the symptoms be pain when you do a maximum elbow flexion(Pain occures on peak contraction)?
It sure can and this program can help:
www.precisionmovement.coach/elbow-pain-solution-yt
- Coach Joshua, Team PM
After returning to the gym after 2 weeks should these exercises be done before or after workout and also is their any bicep exercises you would avoid doing if you have distal biceps tendonitis pain? Thanks :)
Do them before.
Avoid any exercise that causes pain or that you cannot modify in order to do it pain-free.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Hi, this helps with tennis arm problem?
Yes!
The first 10 videos here can also help:
www.youtube.com/@PrecisionMovementCoach/search?query=elbow
- Coach Joshua, Team PM
I seem to have aggravated my biceps or brachialis when lat pulling 150 kg. Usually works fine, have been doing these for a while and on good rep range (2x15 with this weight) but one strap glove is broken so I think I compensated. Is it safe to slowly introduce higher weights and how long do I wait? Pain isn't terrible but only slowly fading during the last few 6 days. I only notice it when flexing the whole arm in the shoulder joint against resistance with extended elbow, pain is just before the tendon at the elbow and also at the Forearm flexors (so basically the insertion too)
Try out the exercises and let us know how it goes :)
When I do bicep curls, my weaker left bicep feels "pinched" (sharp pain) near the end of lifting a weight as I'm unlocking my arm. I stopped doing curls and am just working out my left arm to get it to be stronger, but now I have some minor tendonitis on it. I'm going to do these exercises, but was curious if this experience is "normal". The issue is that as i get closer to a fully locked elbow it gets painful (so the last 15 degrees or so i feel this pinched pain). Thoughts? Maybe I should work out that arm without trying to fully extend it?
That is not normal and you need to get started on the Elbow Pain Solution program asap:
www.precisionmovement.coach/elbow-pain-solution-yt
Take a break from your usual training until you are finished the program.
- Coach Joshua, Team PM
could i use resitance bands for brachialis curls?
Follow the exercises the way that Eric has outlined :)
- Coach Joshua, Team PM
I have just been diagnosed with distal bicep tendonopathy, I have been receiving treatment for cubital tunnel syndrome for six months, so I have been doing a lot of nerve glides, etc... (misdiagnoses). after an appointment with an advanced physio and an ultrasound scan, she has diagnosed distal bicep tendonopathy. The elbow is constantly aching.
Will these excersizes be beneficial for this condition?
Im a bricklayer, the physio has said that I can work and that the tendon is strong but has physiologically changed due to the natural healing process, but Im a bit worried about making it worse.
Do you think using the arm normally is not advisable with tendonopathy.
Hi!
We are here to help.
These exercises are a good start and the Elbow Pain Solution program can help even more:
www.precisionmovement.coach/elbow-pain-solution-yt
Stop doing any exercise/activity/work task that causes more pain or that you cannot modify in order to do it pain-free no matter how small the movement is :)
- Coach Joshua, Team PM
Hello there, any advice on having pain in this exact spot, however, not being able to fully extend your arm?
It's hard to say from our vantage point but our other elbow videos should help:
www.youtube.com/@PrecisionMovementCoach/search?query=elbow
Thanks for asking :)
- Coach Joshua, Team PM
Can having this lead to arm atrophy, despite maintaining weight training?
Yeah, if the pain prevents you from training properly then you will likely not be able to stimulate muscle growth as much as you'd like.
Use this video to fix that, okay?
Let us know how it goes :)
- Coach Joshua, Team PM
I was doing regular old bicep curls when i felt a small pop in my tendon. Suddenly i had a small pain in my elbow and tendon. Do i have distal bicep tendonitis or is this something else?
Yikes...it's hard to say what it could be from our vantage point.
Did you try out the exercises?
- Coach Joshua, Team PM
I’m having this type of bicep pain, but mainly when my palms are pronated and go into a pronated curl. The pain is at the bicep, elbow, top of forearm connection area. Will these exercises and the bicep tendinitis video still help?
They will!
Also, consider grabbing the Elbow Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/elbow-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
i can't extend my arm after bicep curls. Its been 3 days. Should i do this exercise ? or i have to check doctor
Try out the exercises while you are waiting for your appointment to be scheduled :)
- Coach Joshua, Team PM
Coach. I've been doing your golfers elbow exercises but now i feel i might also have bicep tendonitis. How can i tell which one i have? My pain is still embedded deep inside the inner elbow and triggers when I'm doing straight arm supination
If the elbow exercises are helping you then keep doing them regularly.
Did you try out the exercises in the biceps tendonitis video? Did they help? If so, then keep doing them regularly.
Let me know if they do not help and why and I'll help you to figure out what it could be :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks coach. I added the bicep exercises as well to my golfers elbow routine. I've spread your channel in my tennis group as well so hopefully you'll see more subscribers soon . Keep up the great work 💪👍
@@PrecisionMovementCoach thanks to your awesome channel and the detailed exercises for fixing golfers elbow and bicep epicondylitis, I'm back to playing tennis again. Many thanks and I'll share your channel with my tennis group as well. Keep up the great work .
@@PrecisionMovementCoach I am feeling pain especially when hitting my right handed forehand. Pain feels like an electrical shock nerve pain right in the middle of the inner elbow. When i straighten my arm and try to pronate, the shock is unbearable. Few months ago i had pain in the same area but it was only triggered when i supinated. I was able to fix it with physical therapy , icing, compression and using theraband. Any ideas how i can find out if this is bicep tendonitis or pronator teres?
I’ve been experiencing some pain in my inner elbow due to Ultimate Frisbee. Throwing flick bucks isn’t too nice on the supination or the bicep currently. The pain radiates around my UCL joint but I have muscle knot-like pain when I do those massages on my distal tendon, what might you say to that kind of pain. Should I go through with these exercises if I am experiencing that type of pain and discomfort.
Hi and thanks for commenting!
Start with these exericses. Do them 2 - 3 times weekly for the next 4 weeks. Send a progress report and we can go from there.
Talk to you soon :)
- Coach Joshua, Team PM