Fixing bicep pain from throwing involves a structured approach, typically starting with foundational elements like arm mechanics, strengthening supporting muscles, and improving mobility before progressing to targeted exercises for the bicep itself if pain persists.
Understanding the root cause is crucial. Bicep pain in throwers is often related to the demanding motion of throwing, which puts significant stress on the arm, shoulder, and surrounding tissues.
Addressing the Cause
Simply treating the symptom (pain) without addressing the underlying issues is often ineffective for long-term relief. A comprehensive approach includes:
1. Evaluate Arm Mechanics
Incorrect or inefficient throwing mechanics can place excessive stress on the bicep tendon and muscle. Working with a coach or physical therapist can help identify and correct flaws in your throwing motion.
- Proper kinetic chain sequence
- Optimized arm slot and layback
- Efficient deceleration phase
2. Strengthen the Posterior Cuff
The posterior rotator cuff muscles (infraspinatus and teres minor) are vital for decelerating the arm after a throw. Weakness here can lead to the bicep having to work harder, potentially causing pain.
- External rotation exercises (banded or dumbbell)
- Scapular stabilization exercises
- Rows and rear delt flyes
3. Improve Thoracic Mobility
Limited mobility in the upper back (thoracic spine) can negatively impact shoulder movement and throwing mechanics, potentially contributing to bicep pain.
- Thoracic extension exercises (foam roller)
- Thoracic rotation stretches
- Cat-cow stretch variations
Adding Targeted Bicep Work
If pain continues after addressing the above areas, specific bicep exercises can be introduced.
According to the reference provided:
After addressing arm mechanics, posterior cuff strength and thoracic mobility, if bicep pain is still prevalent, then we can look at adding in eccentric bicep work. This may include eccentric bicep curls in all variations, as well as pulling exercises with a focus on the eccentric contraction.
This highlights that eccentric (lowering phase) bicep strengthening is a step to take after foundational issues are managed and if pain persists.
What is Eccentric Bicep Work?
Eccentric contraction refers to the lengthening of the muscle under tension, such as the lowering phase of a bicep curl. This type of training can help build tendon strength and improve the muscle's ability to handle load during deceleration, which is a critical part of the throwing motion.
How to Incorporate Eccentric Bicep Exercises:
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Eccentric Bicep Curls: Use a weight you can lift for a standard curl, but focus on controlling the lowering phase for 3-5 seconds. You can use two arms to lift the weight and one arm to lower it eccentrically. Variations include standing curls, seated curls, or preacher curls.
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Pulling Exercises with Eccentric Focus: Exercises like pull-ups or rows can also be modified to emphasize the eccentric portion. For example, in a pull-up, focus on a slow, controlled descent from the top position.
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Example Exercise Table:
| Exercise | Focus | Description |
|---|---|---|
| Eccentric Bicep Curl | Controlled lowering phase (3-5 seconds) | Lift weight normally, slowly lower. |
| Eccentric Pull-Up | Controlled lowering from bar | Jump/assist to top position, slowly lower yourself down. |
| Eccentric Row | Controlled return to start position | Pull weight towards body normally, slowly extend arms back out. |
Begin with light weights or bodyweight and gradually increase intensity as tolerated. Listen to your body and stop if pain worsens.
When to Seek Professional Help
If bicep pain is severe, persistent, or accompanied by clicking, popping, or significant weakness, consult a sports medicine physician, physical therapist, or athletic trainer. They can provide a proper diagnosis and develop a tailored rehabilitation plan.
Ignoring persistent pain can lead to more serious injuries, such as tendonitis or a bicep tendon tear. A professional can guide you through the necessary steps for recovery and safe return to throwing.
