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.
It's a shame really that you as a patient have to send this to your physiotherapist. It should be the job of your physiotherapist to make the correct diagnosis and a proper treatment plan. Don't get me wrong, It's no reproach towards you, it's critisicm towards incompetent physios...
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.
Just use reverse grip for everything. I promise, you will not regret it. You will be starting over with anew movement but you’ll be happy in the gym with no pain.
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!
I had chronic bicep tendinitis. Had loads of physiotherapy on it with different physiotherapists over a ten year period. And once given time to recover and then starting to rehab back. They all recommended shoulder external rotation exercises. And every time this flared up the tendinitis back worse than ever! In the end it was a case of a case of trail and error. I have my body a long period of time off the gym. Then when I came back I gradually introduced exercises into my regime one at a time and lower volume and weight. If something hurt I stopped immediately and tried something else. It probably took a few years in totally but I eventually got to the point I could train for an hour again with no pain and now it's pretty much gone completely. There's certain exercises I keep away from full stop though as I know if I started doing them it would be a matter of time before it all flared up again. Probably the biggest tip I'd give people is to try complete body routines and drop training different body parts on different days. A simple 4 sets on biceps, triceps, chest, back, shoulders and squats with 48 hours recovery worked really well for me.
Hi! I have the same problem over 1.5 years now and tried physical therapy. I still cannot workout without pain. I decreased the weights in the gym but even with the smallest dumbell I feel the pain. What do you think worked the most for you?
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 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 am also facing similar issue. When I do bench press it sucks, so I do it with very less weights. But I will try u r suggestion and avoid bench chest press.
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.
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.
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
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 !
I’ve had this for about a year, incline dumbbell press is when it’s most painful. I’ve naturally found the movements you’ve suggested help. My tip is to embrace what you can do not what you can’t. I’m now doing some Pilates, balancing & low impact exercise as well as the strength training I can manage. Using it as an opportunity to learn has really helped & kept me positive.
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. :)
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!
no idea how this video hit my watch list, but I'm glad it did. This has flicked on the lights to my shoulder pain. Great information and now I have a plan to get back to normal. Thanks
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.
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.
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.
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.
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
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.
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
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!!
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.
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.
@@Balsieur Finally getting better! 80% there. I am able to do a few pullups (started with assisted pullups) and pushups without pain, then worked in swimming without pain, jump rope without pain, stretches. Still taking it easy. I did the exercises, iced my shoulder at night (every night) ibuprofen almost every day for 4 months. Be patient, consistent, work it in slowly, and ice. If I felt it creep up again I back off and worked it in again, SLOWLY, and that's how I got better.
@@dianlinn1673 did this work for you? I've had cortisone shots that temporarily help but have been exploring bpc157 to fully cure / fix my biceps tendonitis. Thoughts?
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.
I have had rotator cuff surgery on both shoulders and had surgery on both biceps tendons about a decade ago. Lately I've had flareups in both areas. Thank you for the information I will incorporated into my program.
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’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.
I've had this for years. Progressing with curls the way you suggest in the video is what's helped me. Still struggling with getting rid of the pain fully though
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.
Randomly I suggested this video on front page of my suggestion page and the same pain I am getting in my shoulders for over 4 years and nothing helps me but now I going to try these exercises and i hope I will get relief from shoulder pain as shown in this video Thanks for this video
Man I've only been dealing with this issue for a week so it's scary to read about people dealing with it for months. My bicep strength has always seemed to progress faster than most of the rest of my body, especially the triceps. I even cut down on bicep training recently. I thought the issue was accidentally going too deep with internal rotation (accidentally) on the shoulder press machine but maybe this is a coincidence as symptoms began a few days after I trained. I can notice it so much now, like my bicep just seems to tighten up, and my arm just naturally wants to stay in a flexed position. Thank you for this video, and I really do hope this issue doesn't last long.
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
Took me a year and a half to get 90% pain free. But half of that time was me not doing anything with my left arm/shoulder (hoping it would recover better this way). That was a bad idea. Using it with limited motion and weight sped up recovery, some days felt worse than others but you'll get the hang of it; don't get too upset if you pushed yourself a little too hard on a particular day because you'll still recover faster.
What a great video. I have had this exact pain for decades. It seems to get worse when I start to build more muscle. My front and lateral deltoids are so much stronger than my read deltoid, very hard to put hands behind my neck to hold long bar for back squats, front squats easies the shoulder pain. Also needed to bring in my grip on flat bench as the wider grip with elbows outward cause more pain in that area of the shoulder. Bringing the elbows in just a bit with the grip eases the discomfort. Strength is still good but always worried something would tear. Good to know what it is and how to fix it now.
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.
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.
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 .
I had pain like this in my shoulders for over 15 years now ! Not being able to sleep, do normal stuff with my kid and at work and train for all those years. I’m going to do these exercises as recommended for the next 2 month and hope to see changes 😢!
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.
All the pressing and reaching behind the back is spot on. Reducing ROM on shoulder press (the lower end hurts, keeping it up near chin level and above is fine. However, curls don’t hurt, at all. I assume it’s just my rotator cuff and I’ve been seeing an Air Force PT for it. But it’s not getting better. 3 weeks of the treatment plan he gave me and a lot of it was what you listed here, with no change.
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!
Caused by muscle imbalance in the upper posterior contra anterior - Fix your posture, increase mobility by stretching pecs front delts and serratus anterior - Train more back and rear shoulders. -bodybuilder
@@chadgrimaldi6559 I had a sub pectoral bicep tendonesis surgery. The bicep tendon that goes through the shoulder is detached and reattached to my upper arm before the shoulder joint. I’m in the UK, I had had MRI scans which didn’t raise any major inflammation (although I suspect it just wasn't bad enough for our state funded NHS to lean towards a surgical solution), even though I would often get the shoulder impinged and be in intense pain followed by weeks of recovery to simply move my shoulder properly without pain. This happened over several years until I was eventually referred to a private clinic and saw a surgeon, he saw the weakness in my shoulder and recommended surgery to see how bad the problem was, the damage to my shoulder wasn’t too bad he said but decided to do the procedure anyway. It took 2 years to fully recover (make sure you religiously follow any physio regime) and now shoulder is 95% back to normal. I can bench press again, I can climb, I can do all the things that before ran the risk of a painful incident. I hope you find your solution Chad, good luck.
many people forget to about their rotator cuff muscles. they can become tight or inactive which places stress on the bicep tendon. its important to activate befor lifting or as mine were, tight.. active release stretches and muscle activation helped the pain go away. now every workout i incorpate some kind of rotator cuf actrivation.
This started 3 months ago for me, kept trying to train through it. Pain kept getting worse and worse. Finally started the sensible thing or taking a break from training. Hopefully in a months time I can get back to the gym
How the hell this came out as recommended 😄 . 7 months ago I had an injury while I was rolling with some dude at bjj class. He pulled on me a bad armbar and it fucked up my shoulder. I feel pain at exact place as shown on this video. I could not sleep for two months. Now the pain is not that often but at certain moves I can feel it. I can't do dips anymore at all because it hurts bad. I can do pushups and pull ups and some light weight bicep curls but thats about it. Therapist told me that something is teared I can't remember how did he called it. I hope this video will help me. Thank you!
This video single handedly explained my condition and rehab procedures better than my doctor and physiotherapist. From the bottom of my heart, thank you sir.
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
I had this for YEARS until I found an old doctor who healed it in literally 15 minutes. Deep soft massage straightens the bumps on the shoulder biceps. Osteopathy works. Hope this helps someone.
I ripped my bicep tendon. They said i would need surgery well i didn't and done all recovery and rehab myself within 2 months i was back benching 205 and now i feel stronger
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. 👍
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. 👍🏼
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.
Im 27 i've had it for atleast 7 years. At this point i have just learned to live with the pain, because i have tried everything from stop going to the gym to do almost no weight and it just comes back from one day to another and then it doesnt dissapear for a very long time again. But you are correct, those excersises are the worst. If i do cable fly's from the top down i 100% will get pain.
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
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
I only have pain in the front when I do single arm preacher curls. Only in my left shoulder.p
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
How did it start?
@@6AM96 yes very weak and bad shoulder stability
@@6AM96 yes, and it still is.
@@maycuervo worked out to hard when i was young with no restdays. Ignored the pain and it turned into cronic pain.
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!
@@TheRonan92howd it go?
It's a shame really that you as a patient have to send this to your physiotherapist. It should be the job of your physiotherapist to make the correct diagnosis and a proper treatment plan.
Don't get me wrong, It's no reproach towards you, it's critisicm towards incompetent physios...
Dont send It man, she will explodeee 😂 GL
So far the best video available in UA-cam
Agreed
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
Just use reverse grip for everything. I promise, you will not regret it. You will be starting over with anew movement but you’ll be happy in the gym with no pain.
@@Zizook on pressing exercises too?
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!
This is the real deal. No hype, just a constant firehose of info. Take your time. Rewatch this a few times. Rebuild those shoulders : )
I had chronic bicep tendinitis. Had loads of physiotherapy on it with different physiotherapists over a ten year period. And once given time to recover and then starting to rehab back. They all recommended shoulder external rotation exercises. And every time this flared up the tendinitis back worse than ever! In the end it was a case of a case of trail and error. I have my body a long period of time off the gym. Then when I came back I gradually introduced exercises into my regime one at a time and lower volume and weight. If something hurt I stopped immediately and tried something else. It probably took a few years in totally but I eventually got to the point I could train for an hour again with no pain and now it's pretty much gone completely. There's certain exercises I keep away from full stop though as I know if I started doing them it would be a matter of time before it all flared up again. Probably the biggest tip I'd give people is to try complete body routines and drop training different body parts on different days. A simple 4 sets on biceps, triceps, chest, back, shoulders and squats with 48 hours recovery worked really well for me.
Hi! I have the same problem over 1.5 years now and tried physical therapy. I still cannot workout without pain. I decreased the weights in the gym but even with the smallest dumbell I feel the pain. What do you think worked the most for you?
My friend, I have had proximal biceps tendonitis for 1 year. Please tell me how you cured it.
@@cagatay4080My friend, how are you doing now?
Weird UA-cam 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.
Hi, do you mean supinated front dumbbell raises is this movement? ua-cam.com/video/FmT4hayWoJA/v-deo.html
I am also facing similar issue. When I do bench press it sucks, so I do it with very less weights. But I will try u r suggestion and avoid bench chest press.
So you avoid bench press but are you still able todo other exercises that target the peck area
Oh man... This is exactly what I needed to hear and exactly what I didn't want to hear. Thanks!
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.
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.
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?
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?
Try bpc157 and tb500
I’ve had this for about a year, incline dumbbell press is when it’s most painful. I’ve naturally found the movements you’ve suggested help. My tip is to embrace what you can do not what you can’t. I’m now doing some Pilates, balancing & low impact exercise as well as the strength training I can manage. Using it as an opportunity to learn has really helped & kept me positive.
pilates is gay tho
@@ReneyHernandezYou best get started then cupcake.
I've switched to decline dumbell chest press ...seems to take stress of shoulders
I'll give that a try 👍
Same
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. :)
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!
no idea how this video hit my watch list, but I'm glad it did. This has flicked on the lights to my shoulder pain. Great information and now I have a plan to get back to normal. Thanks
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.
very comprehensive and spot on. i had pain, and was worried, rested a few weeks, then started back like this, healed
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.
Dayli 20min cooling of my shoulder helped me a lot, also cooling after every workout, it helps to heal the inflamation.
Facing this for the past 10 days. Reduced a bit without any therapy. Sometimes, the body heals itself.
Any updates??
Lol 10 days, that remind me of that James Franco meme. ‘First day’ huh?
Today I came back without working out from the gym because of this exact issue. Now I will implement this technique. Thank you for this video
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.
Try bpc157 and tb500
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.
Did you do surgery? If so, what kind of surgery and how do you feel from it? @@davidb9323
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
¡Gracias!
Thank you!
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.
You identified the issue I've been dealing with for the past few months! Thank you !
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
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
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!
Have you healed? I've dealt with it for 3 years. Lost any hope of getting back in the gym.
I have had a proximal biceps tendonitis problem for 1 year. Please tell me how you healed it.
We got space ships to mars but can’t fix me shoulder 💀
Get a fake one . There
🤣🤣🤣🤣🤣🤣
as a volleyball player with rotator cuff injury history.. this is hitting me in my mid 20s so THANK YOU
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!!
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.
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
Do you still have this issue?
@@Balsieur Finally getting better! 80% there. I am able to do a few pullups (started with assisted pullups) and pushups without pain, then worked in swimming without pain, jump rope without pain, stretches. Still taking it easy. I did the exercises, iced my shoulder at night (every night) ibuprofen almost every day for 4 months. Be patient, consistent, work it in slowly, and ice. If I felt it creep up again I back off and worked it in again, SLOWLY, and that's how I got better.
Try bpc157 and tb500
@@dianlinn1673 did this work for you? I've had cortisone shots that temporarily help but have been exploring bpc157 to fully cure / fix my biceps tendonitis. Thoughts?
Your dedication to fitness really shows, and it inspires me to push harder!
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.
I have had rotator cuff surgery on both shoulders and had surgery on both biceps tendons about a decade ago. Lately I've had flareups in both areas. Thank you for the information I will incorporated into my program.
Try bpc157 and tb500 trust me just look into it
Thank you. One of the best overall approaches, well explained, that I have found on this subject. Very very helpful. You get an A+!
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’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.
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've had this for years. Progressing with curls the way you suggest in the video is what's helped me. Still struggling with getting rid of the pain fully though
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.
It’s very helpful to me! I doubted whether to continue training with symptoms. So, I will
Randomly I suggested this video on front page of my suggestion page and the same pain I am getting in my shoulders for over 4 years and nothing helps me but now I going to try these exercises and i hope I will get relief from shoulder pain as shown in this video
Thanks for this video
was that helpful?
This explained what I’ve been feeing perfectly, I appreciate this video! I see where my mistakes were made now I can fix that.
the pause at the bottom with the controlled excentric phase was an absolute gamechanger for me
Man I've only been dealing with this issue for a week so it's scary to read about people dealing with it for months.
My bicep strength has always seemed to progress faster than most of the rest of my body, especially the triceps. I even cut down on bicep training recently.
I thought the issue was accidentally going too deep with internal rotation (accidentally) on the shoulder press machine but maybe this is a coincidence as symptoms began a few days after I trained.
I can notice it so much now, like my bicep just seems to tighten up, and my arm just naturally wants to stay in a flexed position.
Thank you for this video, and I really do hope this issue doesn't last long.
This video came at the right time. Thank you.
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
Took me a year and a half to get 90% pain free. But half of that time was me not doing anything with my left arm/shoulder (hoping it would recover better this way). That was a bad idea. Using it with limited motion and weight sped up recovery, some days felt worse than others but you'll get the hang of it; don't get too upset if you pushed yourself a little too hard on a particular day because you'll still recover faster.
What a great video. I have had this exact pain for decades. It seems to get worse when I start to build more muscle. My front and lateral deltoids are so much stronger than my read deltoid, very hard to put hands behind my neck to hold long bar for back squats, front squats easies the shoulder pain. Also needed to bring in my grip on flat bench as the wider grip with elbows outward cause more pain in that area of the shoulder. Bringing the elbows in just a bit with the grip eases the discomfort. Strength is still good but always worried something would tear. Good to know what it is and how to fix it now.
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.
About as close to perfect as one can find for clear and concise steps for best treatment methods, thank you!!
Try bpc157 and tb500
Daily chores aggravated my bicep tendonitis tremendously. It took me a few instances to realize something simple as that was setting me back.
Wtf.... I never searched this anywhere but got recommend this when i needed it.
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.
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.
I had pain like this in my shoulders for over 15 years now ! Not being able to sleep, do normal stuff with my kid and at work and train for all those years. I’m going to do these exercises as recommended for the next 2 month and hope to see changes 😢!
Great content. This is a fairly common condition, and I think your recommendations will help a lot of people.
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.
Ive almost completely lost my pressing strength suddenly, Bench and overhead.....
Thanks this is great info!
All the pressing and reaching behind the back is spot on. Reducing ROM on shoulder press (the lower end hurts, keeping it up near chin level and above is fine. However, curls don’t hurt, at all. I assume it’s just my rotator cuff and I’ve been seeing an Air Force PT for it. But it’s not getting better. 3 weeks of the treatment plan he gave me and a lot of it was what you listed here, with no change.
Hi man hows your pain? Any improvements?
great video, i do everything shown, the only thing i lack is patience at the moment
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!
Caused by muscle imbalance in the upper posterior contra anterior - Fix your posture, increase mobility by stretching pecs front delts and serratus anterior - Train more back and rear shoulders.
-bodybuilder
Video start at 3:30
What a great video. Amazing knowledge and amazing production. Good work
I had severe inflammation right here this video is showing, ant inflammatory meds helped me, but it tends to come back every now and then
Go see an MSK physio ASAP
From my side I would also add thoracic extensions with emphasis on elevating your body and dropping it under tension.
That really helps.
I dealt with this for 9 years, many of the doctor tests and imaging didn’t trigger it. I ended up getting a surgery that fixed it completely.
What was the surgery? What did doctors do to lead you to the surgery? Been 3 years for me and looking for advice thanks
@@chadgrimaldi6559 I had a sub pectoral bicep tendonesis surgery. The bicep tendon that goes through the shoulder is detached and reattached to my upper arm before the shoulder joint.
I’m in the UK, I had had MRI scans which didn’t raise any major inflammation (although I suspect it just wasn't bad enough for our state funded NHS to lean towards a surgical solution), even though I would often get the shoulder impinged and be in intense pain followed by weeks of recovery to simply move my shoulder properly without pain. This happened over several years until I was eventually referred to a private clinic and saw a surgeon, he saw the weakness in my shoulder and recommended surgery to see how bad the problem was, the damage to my shoulder wasn’t too bad he said but decided to do the procedure anyway.
It took 2 years to fully recover (make sure you religiously follow any physio regime) and now shoulder is 95% back to normal. I can bench press again, I can climb, I can do all the things that before ran the risk of a painful incident.
I hope you find your solution Chad, good luck.
many people forget to about their rotator cuff muscles. they can become tight or inactive which places stress on the bicep tendon. its important to activate befor lifting or as mine were, tight.. active release stretches and muscle activation helped the pain go away. now every workout i incorpate some kind of rotator cuf actrivation.
can you suggest few as I am going through the same and its literally taken my peace and patience
Learning golf caused me long term shoulder pain.
Excellent video! Many reasons why this is the case. Thanks
This started 3 months ago for me, kept trying to train through it. Pain kept getting worse and worse. Finally started the sensible thing or taking a break from training. Hopefully in a months time I can get back to the gym
Thank you very much for this great viedos!
I have this at the moment, thanks I will use your strategy.
How the hell this came out as recommended 😄 . 7 months ago I had an injury while I was rolling with some dude at bjj class. He pulled on me a bad armbar and it fucked up my shoulder. I feel pain at exact place as shown on this video. I could not sleep for two months. Now the pain is not that often but at certain moves I can feel it. I can't do dips anymore at all because it hurts bad. I can do pushups and pull ups and some light weight bicep curls but thats about it. Therapist told me that something is teared I can't remember how did he called it. I hope this video will help me. Thank you!
This video single handedly explained my condition and rehab procedures better than my doctor and physiotherapist. From the bottom of my heart, thank you sir.
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 bro I appreciate what you are doing for me and keep up the amazing work too 😊
I had this for YEARS until I found an old doctor who healed it in literally 15 minutes. Deep soft massage straightens the bumps on the shoulder biceps. Osteopathy works. Hope this helps someone.
I ripped my bicep tendon. They said i would need surgery well i didn't and done all recovery and rehab myself within 2 months i was back benching 205 and now i feel stronger
Very well structured and relly helpful video. Thanks!
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. 👍
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. 👍🏼
Injured mine doing flat bench press. Started doing decline bench and quit doing flat bench and seems to be helping it to heal.
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.
Very informative video. Keep up the good work.
Russian Kettlebell swings fixed this on me after 23years of low level pain. Along with tennis elbow and back trouble. Miraculous.
Great video.. explained clearly and detailed 👏🏾
This video is a masterpiece.
Im 27 i've had it for atleast 7 years. At this point i have just learned to live with the pain, because i have tried everything from stop going to the gym to do almost no weight and it just comes back from one day to another and then it doesnt dissapear for a very long time again. But you are correct, those excersises are the worst. If i do cable fly's from the top down i 100% will get pain.
Patience is a key requirement for rehab.
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