Biceps tendonitis treatment with 3 exercises | Fast recovery

Biceps tendonitis is a common cause for arm and shoulder pain and dysfunction.
It affects almost every activity you’re doing in your daily life. And that’s why you want to get rid of it as fast as possible.

Luckily for you, this is possible.

Here, I’ll show you exactly how you can treat your biceps tendonitis by yourself at home with a few exercises.

It will help you recover within a few weeks.

I’ll also teach you something about the anatomy of the biceps and what is causing this problem in the first place so that it won’t happen again.

If you’re looking for quick pain relief, you can buy this anti-inflammatory cream to reduce swelling and pain. It will make it easier to perform the exercises and recover faster.

Today you will learn:

  1. Biceps anatomy
  2. Biceps tendonitis causes
  3. Biceps tendonitis symptoms
  4. Biceps tendonitis treatment with three exercises

Biceps anatomy

biceps tendonitis

Your biceps runs from your shoulder blade to the radius in your lower arm. We call it a biarticular muscle because it serves two joints.

The biceps muscles originate from 2 parts of your shoulder blade.

They are called the long head and short head. They are both tendons.  When they run down, they form the muscle which attaches to the radius bone in your lower arm.

The primary function of your biceps muscle is flexing your elbow. It also assists in lifting your arm sideways.

So now you know something about the anatomy of your biceps, it’s time to discuss the cause of a Biceps Tendonitis.

Biceps tendonitis causes

There can be multiple causes for biceps tendonitis to start.

The most common cause is an overuse of the biceps.

If you, for example, have worked out very hard on your biceps this can cause a small rupture in the tendon. To repair the ruptures, your body starts an inflammatory reaction.

The other possible cause for biceps tendonitis is compression between your upper arm and the roof of your shoulder blade. When the space your biceps runs through is to small for the biceps, it causes compression.

The compression irritates the tendon and can eventually also cause a rupture of the tendon. This can also lead to shoulder impingement syndrome.

The symptoms of both causes differ a little bit from each other, which gives you a chance to find out what your problem is.

To make this easier for you, I’ll show you which symptoms are a sign of which cause. This will help to understand the treatment that is best for you to recover completely from your biceps tendonitis.

Biceps tendonitis symptoms

biceps tendonitis symptoms

Overuse of your biceps is the most common cause of biceps tendonitis symptoms.

It causes pain and a little swelling in the affected tendon. You can feel this both when you use your arm, but also when you’re at rest. Within a few weeks, the reaction disappears due to the healing of the tendon.

But sometimes the repair is insufficient. This can be due to overuse of the biceps during the recovery, which results in incomplete recovery.

When this is the case, you’ll continue to feel pain when you bend your arm lifting something, but not when he’s at rest. You’ll usually don’t feel it when just raising your arm without weight.

When the space in your shoulder is insufficient for your biceps, the symptoms are different. Now you’ll usually won’t feel it when bending your arm, but you’ll feel it when you lift your arm sideways.

This is because the space in your shoulder decreases when you do this. Because the space is already limited, it will cause compression of the biceps tendon which causes pain.

Because this happens every time, it prevents the recovery of the tendon. It maintains the swelling of the tendon and will keep causing pain.

But in both cases, the solution is the same.

And now I’ll discuss with you the biceps tendonitis treatment with three exercises for your fast recovery.

Biceps tendonitis treatment with three exercises

To let your biceps tendonitis recover completely, you first have to avoid any pain provocation activity or movements.

This will only irritate the tendon, which will prevent it from healing.

Secondly, what you can do is massage the painful spot on your biceps. This will reduce the swelling and increases blood flow in the tendon.

It will reduce compression of the tendon in your shoulder joint.

I would recommend this massage oil to do this with because it increases the creation of heat even more, which is good for your recovery.

Combine this massage treatment with the following exercises.

Biceps tendonitis exercise 1: Increase the mobility of your neck

This might sound a little strange, but decreased neck mobility is a common cause of shoulder pain.

This is because when the mobility of your neck is insufficient, it reduces the space in your shoulder.

This can increase the compression of your biceps tendon, which is one of the causes of your biceps tendonitis not recovering.

It’s also a great exercise against neck pain.

But with this exercise, you will increase the space in your shoulder joint, reducing shoulder pain in general and also with biceps tendonitis.

Perform the exercise like this:


    • Wrap a towel around your neck
    • Take with your left hand the right side of the towel and with your right hand the left side
    • Now lift the hand that is in front up until the towel is at the same height as your cheek
    • Now pull with your arm and the towel your head in the full rotation to the side
    • Repeat this ten times and then change to the opposite side by changing your hands
    • Finally, grasp the towel normal and lift your arms and look up at the same time


On the video below you can accurately see how to perform the exercise.

Perform this exercise twice a day, both in the morning and in the evening. This exercise is also excellent against neck pain.

Biceps tendonitis exercises 2: Increase the strength of your biceps

The second exercise is designed to increase the power of your biceps.

When using your biceps doesn’t cause much pain anymore, it’s time to start training your biceps.

This will result in complete repair of the tendon which ends your pain.

You can perform the following exercise to do this:


    • Stand up straight with your arms hanging down
    • Now bend your elbow
    • Keep your upper arm still, don’t let your elbow come forward
    • Repeat this ten times and do this three times
    • When it doesn’t cause pain or is to easy, you can add some weight to it


You can also find how to perform this exercise in the video below:

Perform this exercise twice a day, every day. Try to increase the weight your lifting without causing to much pain.

Biceps tendonitis exercises 3: Increase side raising your arms

The purpose of this last exercise is to increase side raising your arms.

As I discussed earlier, side raising can be painful because of the compression in your shoulder joint.

As the swelling decreases and your recovery kicks in, it’s essential to train side raising also because this is also a critical function of your biceps and trains especially the long head of the biceps, the most affected tendon.

You can perform the exercise like this:


    • Stand up straight and lift your arm sideways until it hurts
    • Repeat this ten times and do this three times
    • If this is to easy repeat it 15 or even 20 times
    • You might also add some weight if it doesn’t increase the pain


You can also see how you have to perform this exercise in the video below:

Perform this exercise twice a day. You will notice that you can lift your arms higher and higher over time.


Biceps tendonitis is very easily treatable by yourself at home. And now you know how to do so.

If you have still a question left, feel free to send me an e-mail to [email protected]

Good luck with your recovery.

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