Disclaimer: This program is for managing biceps tendonitis caused by overuse or strain. For severe cases or tendon tears, consult a healthcare provider for more tailored care.
Week 1-2: Acute Phase (Pain and Inflammation Management)
Goals: Reduce pain and inflammation, protect the tendon, and avoid activities that worsen symptoms.
Rest and Activity Modification:
Avoid repetitive overhead motions, heavy lifting, or activities causing pain.
Use a sling or support if needed to minimize strain.
Pain and Inflammation Management:
Apply ice to the front of the shoulder for 15-20 minutes every 2-3 hours.
Utilize PEMF or laser therapy for additional inflammation and pain relief.
Gentle Mobility:
Pendulum Swings: Let the arm dangle and gently swing it in small circles. Perform for 20-30 seconds in each direction, 3 sets.
Passive Shoulder Flexion: Use the opposite hand to assist in gently lifting the injured arm. Perform 10-12 reps, 2 sets.
Isometric Strengthening:
Isometric Biceps Curl: Hold the arm at a 90-degree angle and gently press into a surface without moving the arm. Hold for 5-10 seconds, 10-12 reps.
Scapular Activation:
Scapular Retractions: Squeeze shoulder blades together, hold for 5 seconds, 10-15 reps, 2 sets.
Week 3-4: Subacute Phase (Restore Mobility and Begin Strengthening)
Goals: Improve shoulder mobility, strengthen stabilizing muscles, and begin light biceps strengthening.
Stretching:
Cross-Body Shoulder Stretch: Hold for 15-30 seconds, 2-3 sets.
Doorway Pec Stretch: Hold for 15-30 seconds, 2-3 sets.
Biceps Stretch: Extend the arm behind you and turn the palm upward. Hold for 15-20 seconds, 2-3 sets.
Strengthening Exercises:
TheraBand Rows: Keep shoulders stable while pulling the band toward your body. Perform 10-12 reps, 2-3 sets.
Sidelying External Rotation: Use a light weight to rotate the arm outward. Perform 10-12 reps, 2 sets.
Biceps Curls (Light Weight or Resistance Band): Perform with controlled motion. 10-12 reps, 2 sets.
Scapular and Shoulder Stability:
Wall Slides with Band: Place a resistance band around wrists and slide arms up a wall. Perform 10-12 reps, 2 sets.
Prone Y's, T's, and W's: Focus on scapular stabilization. Perform 10 reps per movement, 2 sets.
Mobility Work:
Shoulder Internal/External Rotations with Resistance Band: Perform 10-12 reps per direction, 2 sets.
Week 5-6: Strength and Functional Recovery Phase
Goals: Build strength in the biceps and surrounding muscles, improve dynamic stability, and return to functional activities.
Dynamic Strengthening:
Concentrated Biceps Curls: Perform with light to moderate weight. 8-10 reps, 2-3 sets.
Overhead Press (Light Weight): Ensure proper shoulder mechanics. 8-10 reps, 2 sets.
Lat Pulldown or Pull-Ups: Gradually incorporate pulling movements. 8-10 reps, 2-3 sets.
Shoulder Stability:
Plank Shoulder Taps: In a plank position, alternate tapping shoulders. Perform 10-12 reps, 2 sets.
Push-Up Plus: Add a scapular protraction at the top of each push-up. Perform 10-12 reps, 2 sets.
Functional Training:
Gradually return to sport- or work-specific activities involving the shoulder and arm.
Medicine Ball Toss or Wall Throws: Start with light movements. Perform 10-12 reps, 2-3 sets.
Proprioception and Balance:
Single-Arm Farmer's Carry: Hold a weight and walk while maintaining good posture. Perform 20-30 seconds per side, 2-3 sets.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Adjustments to the spine and shoulder girdle can improve alignment, reduce compensatory strain, and optimize joint mechanics. Addressing posture and biomechanics helps alleviate stress on the biceps tendon.
Shockwave Therapy: Shockwave therapy promotes tendon healing by increasing blood flow, stimulating collagen production, and reducing inflammation. It is highly effective for chronic or stubborn biceps tendonitis.
Conclusion: By following this comprehensive program, combined with routine chiropractic care and shockwave therapy, you can effectively manage biceps tendonitis. This holistic approach helps alleviate pain, restore function, and prevent reinjury, enabling a safe return to daily activities or sports.