Distal bicep tendinitis

anyone have an efective exercises plan to relieve DISTAL (lower) bicep tendnitis? I used Dr. Julian saunders dodgy elbows and worked great for when I had some golfers elbow. I didnt even need any time foff from climbing. Anyone have somethng similer with eccentric exercies or anything that is affective?

I don't have tendonitis down there, but it is REALLY tender.
I was looking today at rolling it out, on the wall with a lacrosse ball. Put ball between arm and wall and apply pressure and roll around.
I also use like a squat bar at shoulder height, lay my bicep over it and extend/flex my elbow to release the fascia adhesions. will let you know if I come up with anything else...

also, this book
amazon.com/Becoming-Supple-…

I had a bit of tightness in the area as well during the year, don't know how I developed it but it probably wasn't to the extent of tendonitis. I found the supination/pronation hammer or weight exercise pretty useful, it was quite achy so I only lowered the weight, then helped my arm bring it back up. That and some stretching where your arm is behind you, against the wall, standing up...opens up your chest and bicep if you go all the way. Good luck, injuries suck.

Do similar eccentric exercises like Dodgy Elbows, but use a cable machine to focus on your bicep.
Lower the weight with your bad arm and help it up with the other arm.

Are you positive it is your biceps? The brachialis is an elbow flexor below the biceps and is engaged much more in climbing than the biceps. Pain presents in a similar area. It's always worth going to a PT or sports medicine/ortho to get an accurate diagnosis.

As Brendan suggested, eccentrics are the way to go. Palm down will target the brachialis. Palm up will target the biceps. I used a combination of palm down as well as starting neutral and rotating to palm down to iron out a brachialis issue. I had success using weights. Stretch after the eccentrics, not before.

I am not for sure its the biceps. I will go to An aotho if needed. The problem only occurs and hurts when my arm is all the way bent up like doing a bicep curl not when it is extended but whhen flexed.

after some research it definitly could be the brachialis since it occurs when flexion is at its limit. mostly like a lock off position.

also i do not feel it when prontation or supination occurs. so this makes sense.

Jake Jones wrote:I have the same thing going on. Left arm. Pain in the bend of the elbow medial side. I can tell it's not medial or lateral tendinitis because I've had both. Only hurts when fully flexed- in the locked off position. It's nagging and persistent, but doesn't seem to be getting worse. It's not superficial either. I can't dig a thumb in and pinpoint the source like you can with normal elbow tendon issues.

Jake,

That sure sounds like the brachialis to me. It is buried deep and very hard to get to. Eccentrics worked for me, but it was very stubborn.

Jake Jones wrote:I have the same thing going on. Left arm. Pain in the bend of the elbow medial side. I can tell it's not medial or lateral tendinitis because I've had both. Only hurts when fully flexed- in the locked off position. It's nagging and persistent, but doesn't seem to be getting worse. It's not superficial either. I can't dig a thumb in and pinpoint the source like you can with normal elbow tendon issues.

Yes, I am the same. I do not feel pain when the area is palpatated. only when "Locked Off".

Like John Clark said eccentric loading works well, as does cross friction massage of the attachment tendon but being suspected brachialos is a mother to get to in a lot of cases. Contrasting hot and cold may help with inflammation as tendons are dense tissues.

thomasbondphysio.blogspot.c…

This has dx, tx, and avoid. pretty good article for climber's elbow...
good luck!

Been dealing with that for a while. Deductible is met so the PT is working it aggressively with ultrasound, Graston technique, massage, and some light curls. SLOWLY getting better.

Julian Saunders did not work for me.

Gene S wrote: Julian Saunders did not work for me.

The "Dodgy Elbows" article doesn't address the brachialis.

Jon Clark wrote: The "Dodgy Elbows" article doesn't address the brachialis.

I should have been more clear. I tried the dodgy elbows routine for golfer's elbow in the same elbow and it did not work.

I was referring to the concept of eccentric movement to help with any form of tendinitis. I was saying that that helped with medial Epicondylitis and was wondering if the same concept applied to the brachialis as well.

Mike Knight wrote:I was referring to the concept of eccentric movement to help with any form of tendinitis. I was saying that that helped with medial Epicondylitis and was wondering if the same concept applied to the brachialis as well.

Mike,

I've had a couple of bouts of tendonosis in my right brachialis. Eccentric exercises were of great help in beating it into submission. So yes, eccentrics are effective for brachialis issues. I think eccentrics are generally going to be effective for any form of tendonopathy. Just be sure of the diagnosis so that you don't waste your time and drive yourself insane in the process. I find it's easy to lose objectivity when analyzing issues with your own body.

thanks. the eccentric worked within 2 weeks for the elbow so I will see how this works if not I would go to an ortho.

Palm down to isolate the brachialis. You can also start neutral and rotate to palm down through the course of the movement.

Maintain good posture in your shoulder, it's a bit awkward at first. Good luck.