Long Head of Biceps Tendinopathy is a common overuse injury that can cause pain and discomfort in the shoulder and upper arm. However, with proper care and targeted exercises, you can effectively manage this condition and promote healing. In this blog post, we will discuss practical tips and strategies to alleviate pain and aid in the recovery of Long Head of Biceps Tendinopathy.
Rest and Activity Modification:
Allowing the affected area to rest is crucial in managing Long Head of Biceps Tendinopathy. Reduce or avoid activities that exacerbate the pain, such as heavy lifting or repetitive overhead movements. Modify your daily activities to minimise strain on the biceps tendon, giving it a chance to heal.
However, complete rest is not recommended. Engage in gentle, pain-free range-of-motion exercises to maintain joint mobility and prevent stiffness. Low-impact exercises, such as swimming or cycling, can help maintain overall fitness without aggravating the condition.
Strengthening and Stretching Exercises:
A comprehensive exercise program can help strengthen the surrounding muscles and improve the stability of the shoulder joint, reducing the strain on the biceps tendon. Focus on exercises that target the rotator cuff muscles and scapular stabilisers.
Incorporate strengthening exercises such as external rotations, internal rotations, and scapular retractions to improve shoulder stability. Additionally, perform gentle stretches for the biceps muscle and surrounding structures to maintain flexibility.
It's important to work with a qualified physiotherapist or healthcare professional to ensure the proper form and progression of exercises tailored to your specific needs.
Pain Management Techniques:
To alleviate pain and inflammation associated with Long Head of Biceps Tendinopathy, you can try various pain management techniques:
Applying ice packs to the affected area for 15-20 minutes several times a day can help reduce swelling and discomfort.
Non-steroidal anti-inflammatory drugs (NSAIDs) may also be useful to manage the inflammation
In some cases, additional therapy may be required including shockwave therapy, or dry needling to help with pain relief and promote healing.
By implementing these tips for managing Long Head of Biceps Tendinopathy, you can effectively alleviate pain and aid in the recovery process. Remember to prioritise rest and activity modification, incorporate targeted strengthening and stretching exercises, and utilise pain management techniques to get on top of the pain. Proper care and rehabilitation can help you regain strength and function in the affected arm.
