Recurring Bicep Tendonitis? Fix it for good!
If you keep having on and off bicep tendonitis with pain radiating into your elbow or shoulder you want to address it and eliminate the cause as soon as possible so you don’t end up becoming sensitive to inflammation.
If you assess your overall training you may find a recent increase in volume or potentially you've started some new exercises that were just “too much too soon”. You’re rarely just really unlucky to get bicep/elbow pain with no justification, so if you can figure out why it's happened you can scale back and build up with a more sensible approach, which allows you to tolerate whatever it is want to do long term!
To tackle the pain, you want to restore the biceps normal range of motion.
If you're hesitant to fully straighten your arm or to open up your pec and bicep with your wrist extended then that's a big warning sign, if a normal movement like that is uncomfortable - even painful - it's not a good idea to start hitting the bicep curls yet! Some nerve flossing and controlled, relaxed movement is your best combo instead.
When these movements begin to feel totally normal for you then you will be ok to start implementing bicep demanding exercises back in.
Once your pain's gone, keep doing little bits of assistance work along the way. It'll save you having to take weeks off at a time to do boring stuff!
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
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