Anyone have some ideas for alternative back exercises? Deads feel fine, but I tried to do a bentover BB row today and it felt real bad. So I resorted to Incline DB shrugs (seated and facing the bench) and focused on contracting my lats, and used a free motion cable for seated pull downs (again, contracting my lats).
[quote]Zap Branigan wrote:
Tennis balls or similar in a sock or stocking. Works.
On the bicep or tendon?[/quote]
Zap, I use them all over, where ever there is pain if I can. I use a hollow rubber ball about the size of a tennis ball, they have more give and allow a harder ‘squash’ or push without that feeling like you’re digging into the area (like corking the muscle), and therefore allow a deeper, softer, massage of the area.
I find it helps nearly all the time and is particularly useful for me on;
plantar fascia tension
arms (biceps, triceps and forearms)
and the best one - as a sinus sufferer for more than a decade, I can get pain relief by rolling the ball under my neck and back of my head (by leaning against a wall with the ball underneath).
Sinus pain is very debilitating and and to my surprise, this technique seems to alleviate the pain a lot. Buggered if I know why, but I don’t care, as long as it works… nothing else does.
Is there a reason people seem surprised that this form of ART seems to work for me?
[quote]Duke wrote:
Zap Branigan wrote:
Tennis balls or similar in a sock or stocking. Works.
On the bicep or tendon?
Zap, I use them all over, where ever there is pain if I can. I use a hollow rubber ball about the size of a tennis ball, they have more give and allow a harder ‘squash’ or push without that feeling like you’re digging into the area (like corking the muscle), and therefore allow a deeper, softer, massage of the area.
I find it helps nearly all the time and is particularly useful for me on;
plantar fascia tension
arms (biceps, triceps and forearms)
and the best one - as a sinus sufferer for more than a decade, I can get pain relief by rolling the ball under my neck and back of my head (by leaning against a wall with the ball underneath).
Sinus pain is very debilitating and and to my surprise, this technique seems to alleviate the pain a lot. Buggered if I know why, but I don’t care, as long as it works… nothing else does.
Is there a reason people seem surprised that this form of ART seems to work for me?[/quote]
Nope, just trying to figure out the technique. I have some bicep tendonitis and have been cross massaging it with my fingers. Seems to provide temporary relief but I have not massaged by bicep at all.
Cool, I thought I must have been saying something wrong.
Also try holding a DB in each hand just hanging by your sides (about 15lb or so) and twisting them inwards and outwards for 30 seconds, in between each set of whatever you’re doing. Also seems to help in this area, sometimes it even feels a bit like a massage.
I’m Resurrecting this thread because I have almost completely recovered! They tweaked my diagnosis to DISTAL Bicep Tendonitis, and after a lot of physical therapy, ice massages, and ultra-sounds I’ve almost fully recovered. I was able to do chins today and Bicep curls, and was working with 85%-ish of my previous maxes.
Points I want to make for those of you in the future that get Bicep Tendonitis (or distal bicep tendonitis):
1- ICE Massage. Take an ice cube, dixie cup of ice, w/e, and massage the area post-workout and at least one other time in the day.
2- Bromelain in enteric-coated capsules. I took 2-3 caps of “Restore” by Garden Of Life every day on an empty stomach.
3- Fish Oil. I mega-dosed this. Had AT LEAST 6g of EPA+DHA a day (or 6 tsp of Carlson’s).
4- Ibuprofen, I only took 200mg a day (400mg max).
5- Serrapeptase. I tried it out at 6g a day, can’t say that I’m convinced it lent a hand though.
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Glad to hear it. Mine just flaired up again last month and I’m planning on Monday to try bi’s again. I did the ice, fish oil, ibuprofen, and heating pad before bed. Also went to ART and did foam rolling with a tennis ball.
I have some BT in my left arm, and some shoulder issues as well.
I’ve been seeing a chiropractor who is also an ART specialist - I’d highly recommend it. Even though you’re pretty much cured, if it flares up again, an ART provider can help improve your symptoms greatly.
Glad to hear you’re doing well.
Injuries suck.
[quote]SkyNett wrote:
I have some BT in my left arm, and some shoulder issues as well.
I’ve been seeing a chiropractor who is also an ART specialist - I’d highly recommend it. Even though you’re pretty much cured, if it flares up again, an ART provider can help improve your symptoms greatly.
Glad to hear you’re doing well.
Injuries suck. [/quote]
I will definitely keep this in mind, Thanks!
the pain killers people are recommending seem a bit lame, go get some morphine and vicodin and some amphetamines… u’ll feel like a new man!.
Is the bicep tendinitis in the elbow or the shoulder?
EASY FIX:
Get deep chinese acupuncture , usually inserted into the points around your brachialis , (make sure you go to a chinese doctor ). They will usually do smaller needles to warm up and then a quick punch of pressure.
Two days later
get deep tissue and get everything stripped in your forearms and also up through your shoulder and mid back traps as this is can also cause problems.
Two days later
get ART done by and ART instructor no one else.
rest two days
workout, but avoid powercleans.
if not fixed
repeat the cycle again.
i guarantee success!
how do you get bicep tendonitis? any tips on prevention? what’s it feel like
I had an odd “shoulder” injury and no one knew what it was all about - I got tests done and they were inconsistent. I believe I have bicep tendonitis and it is at the insertion of the bicep tendon in the upper arm. Lately, I have using a baseball and rolling it around the tendon insertion point daily by laying face down on the floor. It hurts like hell when you are doing it but the next day it feels better.
What exercises would you guys recommend to avoid? My guess would be any movement that stretches the tendon should be avoided but this would create a long list of upper body movements. Obviously, preacher curls are a big no-no. My tendonitis was so bad that I couldn’t bench at one point. I don’t know if I still can bench the same as I used to before!
I was ready to reply and it looks like I was beaten to the punch.
I wholeheartedly endorse Bromelain / Turmeric. I also took high dose fish oil and MSM.
This “cocktail” was huge in helping me, and felt relief quickly for my biceps tendonitis. I also conducted work on the foam roller and stretching.
I had BT last summer. I tried to work through it but it only made it worse.
What I found which really helped was completely cutting out upper body work and getting ART performed by my physical therapist. Then I worked on to curling very light dumbbells (like 5s lol) with various grips (regular, hammer, reverse). After awhile I was able to start rowing lightly and move on to heavier (but still light - think 15-20s). I took awhile for me to get back to normal.
[quote]kickureface wrote:
how do you get bicep tendonitis? any tips on prevention? what’s it feel like[/quote]
I’m not sure how I got it, but it pretty much kills to do any sort of elbow flexion (hands going toward shoulder) movement. First starts hurting towards curls and rows, then when you’re putting the plates on a barbell, and then even without any weight.
Normally Tendinitis goes away after a few weeks. Tendinosis is the more serious condition which lasts for a long time.