Inflammation of your biceps tendon at your shoulder or elbow can be painful, limiting your ability to go about your daily activities. Immediately treat your injury with an ice pack for 15 minutes three times a day for three days. Once pain and inflammation have subsided, do your stretching and strengthening exercises. Apply a heat pack against your injured tendon for 10 minutes prior to your exercise, increasing circulation to the injured area.
Lying Biceps Stretch
Injuries to the biceps tendon near your shoulder usually result from chronic overuse such as repetitive throwing or lifting. An injured biceps tendon must first be stretched to regain range of motion. A biceps stretch done lying down uses the weight of your arm and the force of gravity to stretch your tendon. Perform this stretch if you injured the shoulder end of your biceps. First, lie on your back on a high table -- make sure when your uninjured arm hangs off the table, it doesn't touch the floor. Then, align the shoulder of your injured arm with the edge of the table. Slowly lower your injured arm and stretch your biceps tendon for 15 to 30 seconds. Repeat this stretch for four to five repetitions, according to the book, "Therapeutic Exercise for Musculoskeletal Injuries."
Standing Biceps Stretch
An injury to the elbow end of your biceps tendon will likely occur with very heavy weight lifting or abruptly catching or pulling on something heavy, according to "Examination of Musculoskeletal Injuries." Perform the standing biceps stretch with a straightened elbow to focus on the biceps tendon near your elbow -- bend your elbow to focus on the tendon near your shoulder. Hold on to an immovable bar or the corner of a wall. First, hold the bar with your outstretched, injured arm. Then, turn your pelvis so your hips are perpendicular to the arm behind you. Hold this stretch for four to five reps of 15 to 30 seconds. If the injury is to the tendon near your shoulder, bend your elbow and slightly lean into your shoulder for a greater stretch.
Sock Throws
This exercise works your entire biceps during the wind-up, then stretches the muscle during the throw. Start with 10 rolled up socks, standing 10 feet away from a mirror. Then, hold a sock with your injured arm -- bend your shoulder and elbow out to the side at 90 degrees. Throw the sock toward the mirror, using the mirror to ensure your arm is nearly parallel to the floor. Complete three sets of 10 reps. Once your arm is stronger and your flexibility is near normal, progress to throwing a 2 lb. medicine ball against a wall.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
