+ 4 Tendinitis and Training
Tendinitus inflammation of the bicep tendon. Here some helpful hits to work around the injury. Always warm up slow, light weight and meticulous reps, focused on the pain. Increase weight carefully, do not overload, work in the 8 rep range for a smooth pumping action. Keep warm. Wear warm clothes and avoid drafts. Believe it or not temp change will tighten you up. Stay away from preacher curls,bench position too rigid for natural skeletal/muscle function it will catche up with you. Abbreviate curl movements. Don't overextend the long head of your bicep try bent bar and dumbbells to avoid aggravating the inflamed tendon. The straight bar curl is irresistible but rotates hands and consequently elbows and biceps outward, overstressing tendons and dangerously altering joint tracking margins. Don't exaggerate the curl by rotating weight up and over the deltoids, thereby risking elbow separation. If you deadlift,row or do chins ups with full extension this also could be source of the injury. Be attentive as you train your other bodyparts. How's your diet Minerals/trace minerals and complete protein play a big role in joint and tendon health. Are you overtraining, open your eyes for other symptoms of over training. Rest and TLC are miracle ingredients some of us hate to do. Take ibuprophen when appropriate, ice if necessary. Anyone else has some helpful hits please join in. Thanks
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Just popped a tendon in my front delt the other day I was looking to get swole and got that just that haha! Rest and ice for me is what dr recommended
I had an inflammed bicep tendon that was messing up all my workouts. It was so bad that sometimes when I went to pour from a gallon of milk my arm would completely give out. I tried taking a week off from lifting to give it a rest but that didn't work. Finally went into doc (where they diagnosed what it was) and she put me on prednisone for week and problem completely solved.
Thank so for the comment I'm battling one in my elbow currently for the past couple years. If this is the fix I'll kick myself.
Tip. When I had tennis elbow almost all arm extension/triceps extension exercise hurt. Other than bench dips and reverse grip straight bar cable extensions. Still a way to work around it. So I do agree at to some point you have to work around it. Just find what works for you without pain...
Great tips, man that tendinitis is no joke if it gets really bad there's always a cortisone shot from the D.O.C
Good info! Key for my elbow tendonitis is staying away from certain exercises that exacerbate it, or at least dont do them regularly or heavy. All a part of listening to the body as you stated. We tend to do this as we get older as shit hurts more.
Tendonitis is an OVERUSE injury! Micro tears in the tendon, not muscle. Takes longer to heal. Listen to your body! If it hurts (pain), don't do it. We all know the difference of a good burn, muscle fatigue, and actuall pain. Would you continue to drive you car if the wheel bearing went out and made a really bad grinding noise??? I've had to take months off of certain muscles in order for them to heal. Injuries I've had -strained pec, bicep tendonitis, strained hamstring, strained hip flexor, tennis elbow. training them thinking they'll heal, and get stronger only made things worse for me. Use the R.I.C.E. principal, rest, ice, compression, elevate if possible. Ibu is always good when dealing with inflammation. When u do get back to training, take things slow.
Listen to your body!
ten·di·ni·tis
ˌtendəˈnīdəs/
noun
noun: tendonitis
inflammation of a tendon, most commonly from overuse but also from infection or rheumatic disease.
How long it took you to recover? I read that in chronic conditions the tenton is degenerate and calcify...you need to make light way exercises to help recovery by increasing blood flow and make the tenton strong again
I still haven't ever fully recovered from the bicep tendonitis. Cortisone shots and all. Probably looking forward to acromial clavicular decompression surgery in my later years. It doesn't hurt to bad anymore cause I've learned what it doesn't like. Arm wrestling for example, cannot do it. It flares it up bad for like 3-4 days. Stay in save zones when i lift. I noticed the outside head of my bicep on the arm that has the tendonitis doesn't develop like the good arm. Just something I live with now. If it flares I can't use it. I have to rest until swelling goes away. It the only thing that has helped.
I have tricep tendonitis for over a year.unforunately rest is not going to do much at chronic conditions. I rest my elbows for 6 months doing nothing and bearly cook my meals.i tried tb500,ultrasounds,tecartherapy,physiotherapy,laser,acupuncture,electric stimulation therapy, Antiflammation medications, and many creams. Recently I went to another country and follow a specific programme so I can lift again...done 15 physio there. Training with tendonitis will make it worse. Personally I drink collagen medication and use plastic bands so I can make eccentric exercises. I am telling you....... protect your elbows and wrists and training smart. Good post! Anyone can say or recommend something for my case. Pmob I would like your advice on this. Do you think eccentric exercises are good? Any good tip to speed recovery?
Good and bad. I feel you must know your limit when you exercise. Diet and stretching I feel is key to recovery.
Good info right here.... +2
I'm suffering from tendonitis between my bicep and tricep on outer side. I arm wrestled some tall douchebag and hurt it. Warming up good helps a lot. Ibuprofen helps me more than anything rn. Also hot as baths at night help me. I know heat and inflammation but it kills all the pain instantly for me so I do it lol. Love the post though Pmod
Thank you for the feedback.