Biceps tendinopathy is a common injury among gym athletes. It is caused by repetitive use of the biceps muscle, which can lead to inflammation and pain in the tendon. The pain is usually felt at the front of the elbow, and it can be worse when lifting weights or doing other arm exercises which involves bending at the elbow.
There are a number of things that can contribute to bicep tendinopathy, including:
- Overuse: This is the most common cause of bicep tendinopathy. Lifting weights too heavy or too often can put a lot of stress on the biceps tendon, leading to injury.
- Poor technique: Using poor technique when lifting weights can also increase the risk of bicep tendinopathy. This is because poor technique can put more stress on the tendon.
- Inflexibility: If the muscles in the upper arm are not flexible, this can put more stress on the biceps tendon.
- Rest: The first step is to rest the biceps muscle and avoid any activities that aggravate the pain.
- Ice: Applying ice to the affected area for 20 minutes at a time can help reduce inflammation and pain.
- Compression: Wearing a compression sleeve or bandage can help reduce inflammation and pain.
- Elevation: Elevating the affected arm can also help reduce inflammation and pain.
- Stretching: Once the pain has started to subside, you can start stretching the muscles in the upper arm. This will help to improve flexibility and reduce the risk of further injury.
- Strength training: Once the pain has subsided, you can start strength training exercises to help strengthen the biceps muscle. This will help to protect the tendon from further injury.
If you are experiencing bicep tendinopathy, it is important to see a Physiotherapist. A Physiotherapist can help you to develop a treatment plan that is right for you. They can also teach you how to prevent further injury.
Here are some additional tips for preventing bicep tendinopathy:
- Warm up before lifting weights. Warming up helps to prepare the muscles and tendons for exercise.
- Use proper technique when lifting weights. This will help to reduce the stress on the biceps tendon.
- Listen to your body. If you start to feel pain, stop the exercise and rest.
- Take breaks. Don’t lift weights for too long without taking a break.
- Stretch regularly. Stretching helps to improve flexibility and reduce the risk of injury.
By following these tips, you can help to prevent bicep tendinopathy and keep your arms healthy.