From the Guidelines
For biceps tendonitis, I recommend performing gentle stretches 2-3 times daily, holding each stretch for 20-30 seconds and repeating 3-5 times, as this frequency and intensity have been shown to improve joint range of motion and reduce symptoms 1. To start, warm up with 5-10 minutes of light activity like walking. Then, try the following stretches:
- Doorway stretch: stand in a doorway with your arm extended at shoulder height, elbow straight, palm against the doorframe, then rotate your body away from your arm until you feel a gentle stretch in the biceps.
- Cross-body stretch: bring your affected arm across your chest and use your opposite hand to gently pull the elbow closer to your body.
- Overhead stretch: raise your arm overhead with elbow straight, then use your other hand to gently push the arm back.
- Prayer stretch: place palms together in front of your chest, then slowly lower your hands while keeping palms pressed together. It's essential to combine these stretches with rest, ice (15 minutes several times daily), and anti-inflammatory medications like ibuprofen (400-600mg three times daily with food) if approved by your doctor 1. Some key points to keep in mind:
- Relative rest and reduced activity can help prevent further damage and promote healing and pain relief 1.
- Cryotherapy, such as ice, can provide acute relief of tendinopathy pain 1.
- Eccentric strengthening may be an effective treatment for tendinopathy and can help reverse degenerative changes 1.
- NSAIDs can provide short-term pain relief but have no effect on long-term outcomes 1. Always stop any stretch that causes sharp pain and progress gradually as your condition improves.
From the Research
Stretches for Biceps Tendonitis
There are no specific stretches mentioned in the provided studies for biceps tendonitis. However, the studies discuss various treatments for biceps tendonitis, including:
- Corticosteroid injections: Studies 2, 3, 4, 5, 6 discuss the effectiveness of corticosteroid injections in treating biceps tendonitis.
- Ultrasound-guided injections: Studies 2, 5, 6 mention the use of ultrasound-guided injections for treating biceps tendonitis.
- Treatment outcomes: Studies 2, 3, 4, 5, 6 discuss the outcomes of various treatments for biceps tendonitis, including pain relief and functional improvement.
Treatment Options
Some key points to consider when treating biceps tendonitis include:
- Accuracy of injection: Study 6 found that ultrasound-guided injections were more accurate than palpation-guided injections.
- Patient discomfort: Study 6 found that ultrasound-guided injections caused less discomfort than palpation-guided injections.
- Clinical outcomes: Studies 2, 3, 4, 5, 6 discuss the clinical outcomes of various treatments for biceps tendonitis, including pain relief and functional improvement.
Key Findings
Some key findings from the studies include: