Repetitive movements such as throwing a baseball, swinging a tennis racket or lifting boxes over your head increase your risk of a biceps tendon injury. Biceps tendon inflammation occurs over time and can eventually lead to a complete rupture if the inflammation is not treated. Surgery is done to reattach a ruptured tendon. Pain medication can be taken to control pain along with immobilization and rest. Once pain and swelling have subsided, begin doing stretches and exercises to improve your range of motion and strength at your shoulder and elbow.
Step 1
Apply an ice pack to the affected biceps tendon, either the anterior part of the shoulder or the anterior part of your elbow; ensure there is a barrier such as a thin cloth between your skin and the ice pack. Hold the ice pack in place for 20 minutes. Perform this ice treatment three times a day for three days to reduce pain and swelling.
Step 2
Apply a hot pack to the injured tendon for 20 minutes with a barrier between your skin and the hot pack. Perform this heat treatment three times a day for three days to increase blood circulation and promote healing, Peggy Houglum recommends in her book "Therapeutic Exercise for Musculoskeletal Injuries."
Step 3
Place a hot pack on your affected tendon for 20 minutes, immediately before your exercise session. Start with a stretching exercise to work your biceps tendon at both attachment sites as long as there is no pain. Raise your injured arm out to your side with your palms facing up; draw your arm backward and slightly downwards feeling the stretch on the front of your shoulder and the inside of your elbow. Complete five repetitions, holding each rep for 15 seconds.
Step 4
Stand 10 feet away from the mirror with 10 rolled up socks nearby. Hold a sock in your injured arm and raise your arm out to your side. Bend your shoulder and elbow to throw the stock toward the mirror. Look in the mirror as you throw each sock, ensuring your arm remains nearly parallel to the floor; this exercise gently stretches and works both ends of your biceps. Do three sets of 10.
Step 5
Hold a 2-lb. dumbbell in your affected arm. Tuck your elbow against your rib cage and curl the dumbbell toward your shoulder for three sets of 10 repetitions working both ends of your biceps.
Step 6
Straighten your arm in front of your hip and thigh, holding the 2-lb. dumbbell in your hand with your palm facing up. Raise your arm until it is parallel to the floor then lower it back down. Complete three sets of 10 repetitions focusing on the biceps tendon in your shoulder.
Things You'll Need
- Ice pack
- Hot pack
- Thin towel
- 10 long socks
References
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum; 2005
- "First Aid/CPR/AED for Schools and the Community"; American Red Cross; 2006
- Ortho Info: American Academy of Orthopedic Surgeons: Biceps Tendon Tear at the Shoulder
- Ortho Info: American Academy of Orthopedic Surgeons: Biceps Tendon Tear at the Elbow
