A dull pain in your bicep after a workout is likely due to a muscle strain or bruise (contusion) sustained during the exercise.
Possible Causes of Bicep Pain After Workout
Here's a breakdown of the potential reasons for experiencing this type of pain:
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Muscle Strain: This is the most common cause. A bicep strain occurs when the muscle fibers are stretched or torn during exercise. This often happens when lifting weights that are too heavy or using improper form.
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Bruise (Contusion): A direct impact to the bicep, even a minor one you may not remember clearly, can cause a bruise. The pain might not be immediately obvious but can develop hours after the workout.
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Delayed Onset Muscle Soreness (DOMS): While typically described as soreness rather than a "dull pain," DOMS can sometimes present as a dull ache. It usually appears 24-72 hours after a workout and is caused by microscopic muscle damage.
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Tendonitis: If the pain is located at the top of the bicep near the shoulder or at the bottom near the elbow, it could be tendonitis (inflammation of the tendons). However, since you describe it as a general "dull pain" and not localized to either end of the muscle, a strain or bruise is more probable. Tendonitis pain is often more sharp or burning.
What to Do About Bicep Pain
Here are some steps you can take to alleviate the dull pain in your bicep:
- Rest: Avoid activities that aggravate the pain. Give your bicep time to heal.
- Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day, especially in the first 24-48 hours.
- Compression: Use a compression bandage to help reduce swelling.
- Elevation: Keep your arm elevated to further reduce swelling.
- Pain Relievers: Over-the-counter pain relievers like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce pain and inflammation. Acetaminophen (Tylenol) can help with pain but doesn't reduce inflammation.
- Gentle Stretching: After a few days of rest, gently stretch your bicep to improve flexibility and range of motion.
When to See a Doctor
Consult a doctor if:
- The pain is severe.
- You experience numbness or tingling in your arm or hand.
- You have significant swelling or bruising.
- You are unable to move your arm.
- The pain does not improve after a week of home treatment.
