The most common reason for lower bicep pain during curls is irritation or inflammation of the biceps tendon, often referred to as biceps tendonitis.
Understanding Biceps Tendonitis and Curl Pain
Here's a more detailed breakdown of why this pain occurs:
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Biceps Tendon Location: The biceps muscle has two tendons that attach it to the shoulder and one tendon that attaches it near the elbow (the distal biceps tendon). It's the distal biceps tendon that's typically the source of pain during curls.
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Mechanism of Injury: When you curl, especially with heavy weight or improper form, you put stress on the distal biceps tendon. This repetitive stress can lead to micro-tears and inflammation.
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Tendonitis Development: Over time, the inflammation can progress to biceps tendonitis, causing pain in the lower bicep area, particularly near the elbow joint.
Factors Contributing to Lower Bicep Pain During Curls
Several factors can increase your risk of developing lower bicep pain when curling:
- Overuse: Performing curls too frequently or with excessive weight.
- Improper Form: Using incorrect technique during curls, such as jerking the weight or using momentum instead of muscle strength.
- Inadequate Warm-up: Not properly preparing the muscles and tendons before lifting.
- Pre-existing Conditions: Existing shoulder or elbow problems can contribute to biceps tendonitis.
- Age: General wear and tear over time can make tendons more susceptible to injury.
Symptoms of Biceps Tendonitis
Besides pain in the lower bicep during curls, other symptoms may include:
- Pain that worsens with activity.
- Tenderness to the touch in the lower bicep or elbow area.
- Stiffness or limited range of motion in the elbow.
- Weakness in the bicep muscle.
What To Do About Lower Bicep Pain
If you experience lower bicep pain during curls, consider the following:
- Rest: Stop performing exercises that aggravate the pain.
- Ice: Apply ice to the affected area for 15-20 minutes at a time, several times a day.
- Pain Relief: Over-the-counter pain relievers like ibuprofen or naproxen can help reduce pain and inflammation.
- Form Check: Ensure you are using proper form when performing curls. Consider working with a qualified trainer to assess and correct your technique.
- Weight Adjustment: Reduce the weight you are lifting to avoid excessive strain on the tendon.
- Warm-up and Stretching: Always warm up properly before exercising and incorporate bicep stretches.
- See a Doctor: If the pain persists or worsens, consult a doctor or physical therapist. They can properly diagnose the problem and recommend the best course of treatment, which may include physical therapy, medication, or, in rare cases, surgery.
In summary, lower bicep pain when curling is often due to biceps tendonitis, which can be caused by overuse, improper form, or other factors. Resting, icing, and addressing the underlying cause are important steps for recovery.
