Ask the EXPERT - Scott HIll

Part of what we try do here in Dre’s Fitness Group is try to help you by answering your questions... we won’t always have the answers, but we will do our best to assist when possible. One of the ways we do this is through our team of experts! The below question was asked by Joey Flores and we were able to get a great response from Expert – Scott Hill.

Question

Hey Dre,

Can you recommend how to work around bicep tendinitis? It's the part of the bicep that attaches to the shoulder muscle (anterior delt) that hurts the most. It does not hurt while executing the exercises (except upright rows) so it’s hard to pinpoint which exercise is aggravating it. The day after my workouts is when pain sets in.

It's hard to work around it when a lot of exercises require shoulder movements. I.e. flat bench press, incline bench press, overhead press, bicep curls, etc.....

All the Dr.'s say is “stop working out" but that's not an option for me.

Signed,
Frustrated!

Answer from Scott Hill – one of the experts on Dre’s Fitness Group!

First thing Mr Frustrated would be, have you had it definitively diagnosed? Through ultrasound or preferably MRI? There are a few anterior shoulder elements that can give those symptoms, for example... SLAP tear (of cartilage rim) or supraspinatus (rotator cuff) insertion.

Meantime basics to help settle tendonitis are quite simple but very frustrating:

* Ice after every session for 15 minutes
* Go on a two week course of NSAIDS (eg voltarin)
* Avoid main Provocative movements (will cover below)
* Activate lower traps at all times (i.e. pull shoulder blades back and down thru every set)
* Avoid all overhead pressing and straight arm shoulder movements e.g. front raises
* ONLY do DB pressing work for chest, no barbell and no machines until pain is gone
* Stretch pecs, traps and posterior cuff at every workout

Do ALL this till pain free then slowly ease into barbell work but leave flat bench till last.

But underpinning all of this is an accurate diagnosis. It may be bursa in which case you can get a cortisone injection, if its labral (cartilage tear) you need to see a surgeon.

But try all the suggestions above and HAVE PATIENCE. It is an overuse injury and will take 6-12 weeks to come good IF it is only bicep tendonitis and nothing else.

Hope it helps

Cheers

Scott