Recurring Bicep Tendonitis? Fix it for good!

If you keep having on and off bicep tendonitis with pain radiating into your elbow or shoulder you want to address it and eliminate the cause as soon as possible so you don’t end up becoming sensitive to inflammation.

If you assess your overall training you may find a recent increase in volume or potentially you've started some new exercises that were just “too much too soon”. You’re rarely just really unlucky to get bicep/elbow pain with no justification, so if you can figure out why it's happened you can scale back and build up with a more sensible approach, which allows you to tolerate whatever it is want to do long term!

To tackle the pain, you want to restore the biceps normal range of motion.

If you're hesitant to fully straighten your arm or to open up your pec and bicep with your wrist extended then that's a big warning sign, if a normal movement like that is uncomfortable - even painful - it's not a good idea to start hitting the bicep curls yet! Some nerve flossing and controlled, relaxed movement is your best combo instead.

When these movements begin to feel totally normal for you then you will be ok to start implementing bicep demanding exercises back in.

Once your pain's gone, keep doing little bits of assistance work along the way. It'll save you having to take weeks off at a time to do boring stuff!

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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.

His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.

See more from Tom:

#simplisticmobilitymethod #endrangetraining #tommorrison #movement #mobility #strength #flexibility #hips #shoulders #coaching #seminars #training #gym #weightlifting #snatch #clean #jerk #squat #heavy #yoga #retraining #rehab #prehab #joints #jointsnotmuscles #crossfit #fitness

[christopherdriver]

Tell you what, been struggling with very painful bicep tendonitis for a full year. I'm so stupid, didn't even know what the problem was. This worked like a charm. Intense relief the very first time. Three sessions in, and it's already starting to disappear. Thank you man.

[draken]

I want to say thank you for all this free content here on YouTube!
Your channel motivated me, to start fighting my shoulder Pain again.
As a student I am unable to repay you by buying your programm at the moment.
But I will do so, as soon as I got the money

[stefanmiladinov]

I've been experiencing a lot of bicep tendonitis related pain due to wrestling/bjj/judo, grappling sports in general. I just tried the two first exercises ( the one with the wall and the shoulder circles), did a few sets, and 15 minutes later, the pain that's been bugging me for hours is literally gone!!! Gonna be doing these before and after each training from now on, thank you so much man!!!

[sunooismyroad]

oh my Lord. i’ve been suffering for months and couldn’t find any relief, pain medication doesn’t even work anymore. Instant relief. Thank you so much

[themrx]

Suffering with pain and unable to lift with biceps after tweaking something at bjj. This gave immediate relief

[ThcBanaman]

As a fellow physio with this issue but slowly having resolved this: good idea but I'd also train slightly into the pain and train the affected tendon with good warm up and low loads. Nice video 😊

[beverlyedworthy]

Great! Will give these a try. Already know I can't do the first one but will see how my range improves 💪🏼👏🏼 Thanks 🤩

[Mrpopo]

The feeling on the next day... outstanding. Thanks so much for this!

[TheIlovealiens]

I, like the comment below me, had awful pain from 40 years as a hairstylist! I’m 68 and ready to retire but I still don’t want to hurt and I love to workout.
TWO DAYS…. TWO FREAKING DAYS. …. and it’s almost

[pakenkrak]

I've been doing the quadped version of the strech on the floor, I must say, the wall version is great. thanks

[MorrisB]

I have NO clue anymore! Lmao. Seen several Tendon vids. Lots say Shoulder pain and Popeye muscles.. Just my lower Bicep and inner elbow occasionally flare up. Orthopedists near me just said $200-300 to walk in.. Covid times so all these self-care vids give piece of mind. ❤️

[ArapBayraminOglu]

5 months of agony a newborn i can’t hold for 4 minutes in my arms due to a shoulder press until failure a multiple tendons injury on both arms. The hands on the wall seem to bring immediate relief. Will def continue these exercises.

[davidboyd]

Following various Videos, especially Hips Shoulders all brilliant never had this kind of help in 60 years..
Need a video for very tight middle and upper back..
Also i have had an inversion table for about 4 years WHY don't you like them ?
.
I had a quadruple bypass 13 years ago and both knees replaced about 9 years ago.
I find your information on your videos Just an amazing help to me
Thank You

[scotpak]

Hi Tom, amazing content. Im pretty sure I have bicep tendonitis so will definitely give these a go. But should I also be doing the shoulder impingement exercises as it all seems to be linked? Thanks 😊😊

[toddolson]

My brother has contracted intence pain in both feet as he can't hardly stand to walk on them any great distance. He had surgery, shorting the second toe bone and even severing the nerve one the left toe bone area at no avail.
And another doctor claims its stemming from his back.
He is very hesitent to let them experiment further.
Maybe there is somthing you know of that can alliviate this condition.
He does say as long as he can wear flip flops, i.e sandals he can bare it, but not wearing boots.

[fazed]

Wow… this provided immediate relief. All the external rotation work and shoulder stretching work prescribed by my PT did nothing.

Is it worth progressing the shoulder circles with light weight? With my hip tendinopathy, gradually increasing the load helped with progressing back to heavy lifting

Thanks for sharing your wisdom with the world!

[kaffarghost]

I’ve had constant shoulder muscle knots and pain that after 6 years worked it’s way to my thumb causing cmc thumb arthritis ( hereditary... but I want to stop further progression!).
Soooo, should I start with holding the light band and going forward up and over the head 1st to work on this type of stretching or this video showing wall wrist/ elbow/ shoulder stretch?

[RTAMOTORSPORTS]

I have the exact same issues and pain, how long did it take you to get back to benching and training normally? I can barely handle 225 on the bar without significant pain when benching and it's extremely frustrating.

[bluecollarbuddha]

Okay, so my issue has been all pulling exercises, curls and bar dips especially. Curls I have to max out at 25lb. I pretty much always have pain when doing 30s and basically permanent pain if I try to push through and just do them (in the lower bicep...distal, I guess).

After trying these exercises...I can't get my hands flat to the wall and I can't do the wrist curl without my elbow activating.

So...I've got some stuff to work on. Thank you.

[BennyBoxx]

A lot of videos on this. Don't know if it'll help fix the problem but at least your exercises are easy to understand and don't appear to cause further damage.