I just skipped the most obvious reason for biceps tendon issues (overuse and heavy loading). It is definitely a big factor so you don’t want to continue the activities that aggravate your symptoms. Instead, you want to spend 2-3 months doing the exercises in this video so that you prepare your tendon for the next level. Guidelines (massage and exercises) – this is just a guideline so please do it at your own pace – you know your body best. Listen to your body!
1. Muscle massage 30-60seconds as frequent as you can(once you get used to it you can push quite hard to get rid of possible knots)
2. Eccentric exercises (Start with 2sets x 5reps and slowly build up to 3sets x 15reps twice a day)
Once you get to the aim, you can do exercises a bit faster and stronger so that your tendons can work harder. Start with low weights like 1-2kg and then slowly increase. Next level would be weight/plyometrics training.
Precautions
1. below 4/10 pain is ok with exercises but you should not have any new or increased pain during/after exercises and following morning (Always monitor your pain after exercises as tendons talk to you 24 hours later). For example, you have increased the eccentrics from 2sets x 10reps to 3sets x 15rep with an increased pain in the following day. Then you should go back to 2 sets x 10reps or less for a couple of days with frequent ice(5-10minutes every 2-3 hours) on the irritated tendon, frequent massages on relevant muscles. After that maybe try 3 sets x 8 reps instead and then 10-15 reps
2. Progress slowly. Many people want to recover faster so exercise a lot, which can irritate their tendons even more and it may take several weeks to settle. Be aware tendon injuries can sometimes take longer than bone healing so please be patient..
Tendon Rehab normally takes at least about 12 weeks. According to research, it takes 4-6 weeks until the pain settles down if you have done exercises correctly. If you play sports, you need to do extra training including weight, speed, power and sports-specific plyometrics before getting back to sports. Even if you are back to sports, resume 20-30% of your normal training level and slowly increase by 5-10% every week or so. Even if you don’t play any sports or any injuries, it’s good to do these simple exercises 2-3 times a week anyway!
Relevant links
1. Shoulder impingement explained
2. Rotator cuff function and subscapularis release
3. Supraspinatus massage and exercise
4. Infraspinatus massage
5. Infraspinatus exercises
References
Joseph, M. F., Taft, K., Moskwa, M., & Denegar, C. R. (2012). Deep friction massage to treat tendinopathy: a systematic review of a classic treatment in the face of a new paradigm of understanding. Journal of Sport Rehabilitation, 21(4), 343-353.
Cook, J. L., Rio, E., Purdam, C. R., & Docking, S. I. (2016). Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research?. Br J Sports Med, 50(19), 1187-1191.
Cook, J. L., & Purdam, C. (2012). Is compressive load a factor in the development of tendinopathy?. Br J Sports Med, 46(3), 163-168.
#bicepstendonitismassage, #distalbicepstendonitisexercises, #bicepstendinopathyexercises
-----------------------------------------------------------------------------------------------------------------------
The key principle of rehabilitation is to continuously navigate the middle of doing too much and too little. You are the only one who can do it and I really hope this video can help with your symptoms. However, you should not take the information in my channel as medical advice. It is best to see medical professionals if you have any pain or injuries and it is also advisable for you to do these exercises with a proper assessment and supervision.
If you want to know the latest evidence and concepts of tendon rehabilitation, please check the below videos. Rehab safely!
1. Never stretch your tendon
2. Tendon rehab Q and A
If you have found this video useful, please subscribe, like and share my channel with others. Also, help translate this video into your own language so that people in your own country can benefit too! Link:
I would love to help as many people as I can! Your support and feedback will be the ones that keep me going! Have a great day and wish you a pain-free life!
0 Yorumlar