How do you build biceps with tendonitis?

Building biceps with tendonitis requires a careful and modified approach, focusing on pain management and avoiding further aggravation of the tendon.

Here's how you can approach building biceps while dealing with tendonitis:

1. Consult a Healthcare Professional:

• Before starting any exercise program, consult a doctor or physical therapist. They can accurately diagnose your condition and provide personalized recommendations. This is crucial for avoiding further injury and ensuring you're on the right track.

2. Prioritize Pain Management:

• Rest: Avoid activities that worsen your tendonitis pain. This is the most important first step.
• Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day, especially after activity.
• Medication: Over-the-counter pain relievers like ibuprofen or naproxen can help reduce pain and inflammation. Consult with your doctor about prescription options if needed.

3. Modify Your Biceps Training:

• Reduce Weight: Lower the weight significantly compared to what you would typically lift. Focus on high repetitions (15-20) with excellent form.
• Adjust Exercises: Some exercises might be more painful than others. Experiment to find exercises that you can perform with minimal pain. Examples include:
  • Hammer Curls: These can be easier on the tendons than standard bicep curls.
  • Concentration Curls: These allow for strict form and isolation.
  • Cable Curls: The constant tension can be beneficial, but start with very light weight.
• Use Proper Form: Maintaining correct form is crucial to prevent further strain on the tendons. Avoid jerking or using momentum to lift the weight. Focus on controlled movements throughout the entire range of motion.
• Avoid Painful Movements: If an exercise causes pain, stop immediately. Don't push through the pain, as this can worsen your tendonitis.
• Limit Range of Motion: You may need to modify your range of motion. For example, performing curls through a partial range of motion that doesn't aggravate your tendon may be necessary initially.

4. Incorporate Strengthening Exercises for Supporting Muscles:

• Forearm Exercises: Strengthening the forearm muscles can provide additional support and stability to the elbow joint. Try wrist curls and reverse wrist curls with light weight.

• Shoulder Exercises: Strong shoulders can also assist in biceps movements and prevent strain. Focus on exercises like lateral raises, front raises, and rotator cuff exercises. A specific example:

  • Side-lying external rotation: Keeping your elbow against your side, raise your forearm toward the ceiling and hold for 2 seconds. Slowly lower your arm. Do 2 sets of 15. You can start doing this exercise holding a soup can or light weight and gradually increase the weight as long as there is no pain.
    5. Gradual Progression:

• Increase Gradually: As your pain decreases and your strength improves, gradually increase the weight, sets, or repetitions. Avoid sudden increases in intensity.

• Listen to Your Body: Pay attention to your body's signals. If you experience any pain, stop the exercise and rest.

• Consider Eccentric Training: Once pain subsides significantly, consider incorporating slow eccentric (lowering) movements. This has been shown to help with tendon healing, but it's crucial to do this under the guidance of a physical therapist.

6. Warm-up and Cool-down:

• Warm-up: Before each workout, perform light cardio and dynamic stretching exercises to prepare your muscles and tendons.
• Cool-down: After each workout, perform static stretching exercises to improve flexibility and reduce muscle soreness. Hold each stretch for 20-30 seconds.

Example Bicep Workout with Tendonitis (Consult with a professional first):

Exercise	Sets	Reps	Notes
Hammer Curls	2-3	15-20	Use light weight, focus on form
Cable Curls	2-3	15-20	Light weight, controlled movements
Concentration Curls	2-3	15-20	Maintain strict form
Forearm Wrist Curls	2-3	15-20	Light weight, focus on full range of motion

Important Considerations:

• Patience is Key: Building biceps with tendonitis takes time and patience. Don't expect to see results overnight.
• Consistency is Important: Regular exercise is crucial for tendon healing and muscle growth.
• Avoid Overdoing It: Rest and recovery are just as important as exercise. Allow your body adequate time to heal.

By following these guidelines and working closely with a healthcare professional, you can safely and effectively build your biceps while managing your tendonitis.