Biceps tendonitis and tendinopathy are significant causes of shoulder discomfort, often arising from overuse, poor form, or inadequate preparation. However, these conditions don’t signify the end of your active lifestyle. Instead, they present an opportunity to refine and redirect your training efforts.
The information in this article was based on a video shared by Dr. Jeffrey Peng, a skilled orthopedist and sports medicine specialist who runs a YouTube channel. He’s on a mission to make the latest medical info easy to understand for those keen on a healthy lifestyle. Dr. Peng focuses on non-surgical solutions for sports injuries, using advanced techniques like orthobiologics and ultrasound guidance. His expertise extends to treating osteoarthritis, tendinopathies, and various musculoskeletal issues. He holds board certifications in sports medicine and family medicine.
Dr. Jeff Peng’s specialised shoulder and arm rehabilitation program demonstrates a proactive approach to not only alleviating pain but also enhancing overall mobility and function, ensuring you can continue to pursue your passions vigorously and without restraint.
Let’s check out the best exercises for biceps tendonitis and tendinopathy according to him.
Understanding Biceps Tendonitis and Tendinopathy
Biceps tendonitis and tendinopathy are conditions that predominantly affect the long head of the biceps tendon, a crucial structure in the shoulder complex. These ailments result from the tendon’s irritation or degeneration, often linked to repetitive overhead actions or sudden, excessive loads on the shoulder. The difference between the two lies primarily in their nature: tendonitis suggests inflammation of the tendon, whereas tendinopathy refers to a non-inflammatory degeneration, often due to chronic overuse or ageing.
Symptoms and Diagnosis
The hallmark symptom of both conditions is pain in the front of the shoulder, which can radiate down the arm. This discomfort is typically exacerbated by movements such as lifting, pulling, or any overhead activity. Individuals might also experience tenderness and swelling in the shoulder area. Diagnostically, these conditions are often confirmed via clinical examination and may be supported by imaging techniques such as MRI or ultrasound, which can visualise changes in the tendon structure and inflammation.
Contributing Factors
Factors contributing to the development of these conditions include biomechanical inefficiencies, such as poor posture or improper technique in sports or activities. Additionally, insufficient conditioning and warm-up before engaging in physical activities can predispose individuals to tendon injuries. Age is also a factor; as the elasticity of tendons decreases with age, the likelihood of developing tendon issues increases.
The Role of Specific Rehabilitation
The rehabilitation process for biceps tendonitis and tendinopathy is tailored to reduce symptoms, restore normal function, and prevent recurrence. This approach is multifaceted, focusing on reducing initial pain and inflammation, gradually restoring the tendon’s load-bearing capacity, and addressing any biomechanical issues contributing to the condition.
Initial Phase: Pain Management
The initial focus of rehabilitation is to manage pain and reduce inflammation. Common strategies include the application of ice, rest, and the use of non-steroidal anti-inflammatory drugs (NSAIDs) under medical guidance. During this phase, activities that exacerbate the pain are avoided to allow the tendon to begin healing.
Intermediate Phase: Restoring Mobility and Strength
Source: Pavel Danilyuk on PexelsOnce pain begins to subside, the next step involves exercises to restore mobility, flexibility, and strength. Gentle stretching exercises help in regaining range of motion, whereas strengthening exercises gradually reload the tendon to build tolerance to everyday activities. Key exercises include isometric contractions, where the muscle tenses without lengthening or shortening, which are particularly beneficial as they place less strain on the tendon.
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Advanced Phase: Functional Training and Prevention
The final phase of rehabilitation focuses on returning the individual to their normal or sports-specific activities. This includes exercises that mimic job or sport-specific tasks to ensure the shoulder can handle typical loads. Education on proper techniques and posture adjustments plays a critical role in preventing future episodes. Additionally, ongoing strength and flexibility training is recommended to maintain the tendon’s health and function.
Best Exercises for Biceps Tendonitis and Tendinopathy
Dr. Peng recommends a thrice-weekly exercise schedule over at least six weeks. The program combines stretches and strengthening exercises that target the biceps and surrounding muscle groups, using simple equipment like dumbbells or resistance bands.
Key Exercises in the Program
- Biceps Stretch:
- Method: Stand facing a wall with the arm extended and palm facing down against the wall. Rotate away to stretch the biceps.
- Frequency: 30 seconds per stretch, two repetitions.
- Biceps Curl:
- Method: Start with light weights, increasing the load as the program progresses.
- Frequency: Two sets of 15 repetitions.
Source: Polona Mitar Osolnik on Pexels- Shoulder Strengthening:
- Includes exercises like forward flexion and shoulder external rotation to enhance the stability and balance of the shoulder muscles.
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The Importance of Consistency and Progression
Consistency in following the rehabilitation routine is crucial. Dr. Peng advises gradually increasing the weight used in exercises to progressively build muscle strength without overloading the tendons.
For those with persistent pain, Dr. Peng suggests considering newer treatment options beyond traditional methods like cortisone injections. But you should talk to your doctor before making any decisions.
Embracing a well-structured rehabilitation program like Dr. Peng’s can significantly mitigate the symptoms of biceps tendonitis and tendinopathy, restoring function and enhancing quality of life. Through dedicated effort and disciplined application of the exercises, individuals can achieve substantial recovery and return to their active pursuits with confidence and renewed vigor.
Watch the video below for more information about biceps tendonitis and tendinopathy and the best exercises to treat it.
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