How to Lift Weights With Biceps Tendonitis
Biceps tendonitis is an inflammation within the biceps tendons, which connect the biceps muscle to the shoulder bones, according to the American Academy of Orthopaedic Surgeons. Symptoms include pain in the front shoulder tendons that becomes worse with physical activity, pain in the arm bone and a snapping sensation within the shoulder. If you have this condition you may still want to weight train, but you should perform upper body weightlifting only after the pain has decreased considerably.
Instructions
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Biceps Workout With Biceps Tendonitis
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Apply a generous layer of heat-generating topical cream directly over the biceps muscle. The heat will help relax and soothe the muscle, which is most likely tight from the internal injury. Never attempt to cover up severe pain with heat cream, and do upper body weightlifting only after your doctor has given consent.
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Put on workout gloves and sit on the edge of the weight bench. Choose a lightweight dumbbell. Do not use the same weight as you did previously, as this could lead to further damage to the biceps muscle and tendons and also cause severe pain.
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Spread your legs so they create a V shape and rest your right elbow on the inside of your right thigh. Hold the weight so your palm is facing toward the ceiling, and rest your left hand on your left knee for upper body support. This position will support the biceps, which will allow you to continue weightlifting without putting excessive strain on the muscle.
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Lean forward slightly and engage the biceps by curling the dumbbell up toward your shoulder. Keep the movement completely controlled and use the three-count method for lifting--3 seconds to lift the weight and 3 seconds to lower it. At the top of the movement, twist your wrist slightly so your little finger is pointing toward your shoulder, and undo the twist as you lower the dumbbell. Do 10 repetitions before switching arms.
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Tips & Warnings
Never use an excessive amount of heat-generating cream on your skin, as this can cause adverse reactions. Use the recommended amount or ask your doctor about the correct dosage.
Use a spotter to help lift the weight if your biceps muscle is tender.
Do not perform a biceps exercise until the pain has decreased. Tendinitis can take several months to heal properly. Continue weightlifting only as advised by your physician.
