How to Heal Bicep Tendonitis

Tendonitis happens when the cords of tissue that connect the muscles to the bones -- the tendons -- are overused. According to the website Uptodate.com, "the more correct term is tendinopathy because most people do not have inflammation (-pathy means pain, -itis means inflammation)." (See Reference 1.) You are likely to have bicep tendonitis if you experience pain at the front of your shoulder when you move your arm, extend it out in front or you raise your arm above your shoulder. The pain is often worse at night, and you may hear snapping sounds while moving your arm. (See Reference 3.)

Things You'll Need

• Nonsteroidal anti-inflammatory medication

Show More

Instructions

• 1

  Determine that you have bicep tendonitis. The best person to do this is a doctor. Follow his advice before you start any type of home treatment.

• 2

  Take nonsteroidal anti-inflammatory drugs such as Ibuprofen or Naproxen for five to seven days or as prescribed by your doctor. Rest the affected arm for at least three weeks. It may be a good idea to keep it in a sling.

• 3

  Ice the area for 20 minutes at a time a few times per day (as needed to reduce swelling and pain). Do not apply ice directly to the skin.

• 4

  Avoid any kind of overhead motions. If you must lift something, keep the object close to your body and try not to go above shoulder level.

• 5

  Ask your doctor about corticosteroid injections if you have severe pain. Keep in mind that these injections, while effective, may further weaken your tendon.

• 6

  Ease into stretching and strengthening exercises after three weeks. Stretch your bicep like this: Face a wall. Lift your arm to the side, thumb side of hand against the wall, palm down. With a straight elbow, turn your body in the other direction of the raised arm. You should soon feel a stretch in your bicep. Stay here 15 seconds. Repeat a few times. Strengthen with bicep curls: Hold a two-pound object in your hand, palm up. Move it toward your shoulder as you would a regular bicep curl. Hold for a second then bring it back to where you started. Last, flex your shoulder this way: Let your injured arm hang down by your side. Extend your straight arm forward and up toward the ceiling. Hold for five seconds. Repeat 10 times, three sets of 10. Add a light weight when you get stronger.

  .