Everything You Need to Know About Bicep Tendonitis
What is Bicep Tendonitis?
Biceps tendonitis is an overuse injury where the biceps tendon becomes inflamed or irritated. It usually affects the long head of the biceps tendon, which runs from the biceps muscle up into the front of the shoulder. The condition is common in people who do repetitive overhead activities like lifting, throwing, or swimming.
An analogy…
Think of the biceps tendon like a rope running through a pulley. If you keep pulling the rope over and over again, it starts to fray and swell. That’s what happens when the tendon is overused, it becomes irritated and inflamed, leading to pain and weakness.
What are other names that bicep tendonitis can be referred to?
Bicep Tendinitis, Bicep Tendinopathy
What causes bicep tendonitis?
The biceps tendon connects the biceps muscle to the bones in the shoulder and elbow. When the tendon is exposed to repetitive stress, it can become inflamed, especially where it passes through a groove at the front of the shoulder. It’s often linked with shoulder impingement, rotator cuff problems, or poor shoulder mechanics that place too much load on the tendon.
What are the signs and symptoms of bicep tendonitis?
- A deep, dull ache in the front of the shoulder
- Pain worsens with lifting, reaching, or overhead movements
- Tenderness when pressing on the biceps tendon
- Possible clicking or snapping feeling in the shoulder
- Weakness or fatigue in the shoulder or upper arm
- Pain during or after exercise involving pushing or pulling
What tests are used to diagnose bicep tendonitis?
Speed’s Test: The patient holds their arm straight out in front (palm up), and the practitioner applies downward pressure while the patient resists. Pain in the front of the shoulder during this movement suggests biceps tendon irritation or inflammation, especially of the long head.
Yergason’s Test: With the elbow bent at 90 degrees and the palm facing down, the patient tries to rotate the forearm outward (like turning a doorknob) while the practitioner resists. Pain or a snapping sensation at the front of the shoulder may indicate biceps tendonitis or instability in the biceps tendon groove.
How long does bicep tendonitis take to heal?
With proper treatment, mild to moderate cases often improve in 2–6 weeks. More chronic or stubborn cases may take 6–12 weeks or more, especially if the tendon has become degenerated or is part of a more complex shoulder issue.
How does bicep tendonitis happen?
- Repetitive overhead movements
- Poor shoulder posture or mechanics
- Weak rotator cuff or shoulder stabilisers
- Muscle imbalances or poor technique during training
- Working with arms above shoulder height
- Previous shoulder injuries
What treatment can help bicep tendonitis?
- Manual therapy to reduce tension in surrounding muscles
- Postural correction and shoulder mechanics retraining
- Dry needling or taping to reduce load on the tendon
- Strengthening of the rotator cuff, scapular stabilisers, and core
- Gradual return to activity with a guided rehab plan
What exercises or stretches can I do for bicep tendonitis?
- Isometric biceps holds
- Scapular retraction and shoulder blade control
- Pec and lat stretches
- Eccentric biceps curls
What products can help with bicep tendonitis?
Pec stretch – lower fibres
Stand with your affected side closest to the wall and hold on to a door frame, placing your hand as high up as possible.
Take one step forward on the leg closest to the wall and slowly rotate your chest away until you feel a stretch across your chest.
Be careful not to allow the shoulder to hunch.
Hold this position.
Sleeper stretch
Lie on your affected side, with the arm out in front and elbow bent to 90 degrees.
Place your other hand on the back of your wrist, and push down to rotate the forearm.
Make sure you do not hunch your shoulder up.
You will feel a stretch over the back and top of the shoulder.
Low row in sitting with resisted biceps
Sit up straight in a chair with a resistance band placed securely under both feet.
Hold each end of the band in your hands.
With your elbows bent by your sides, there should be some tension in the band.
Sitting up tall, pull your elbows back and then return to the starting position.
Continue this movement.
