Introduction
Biceps tendonitis is a common overuse shoulder injury, especially among weightlifters and athletes who regularly train their upper body or perform overhead movements. It can start as a mild pain but quickly escalate into a more significant injury that limits your progress in the gym—and your comfort in daily life.
However, with the right plan involving physical therapy and modifications in the gym, biceps tendonitis is manageable and often reversible without stopping your workouts entirely.
What Is Biceps Tendonitis?
Biceps tendonitis refers to inflammation or irritation of the tendon of the long head of the biceps, which runs through a groove in the front of the shoulder and plays a key role in stabilizing the shoulder joint during movement, such as when raising your arm over your head and bending your elbow.
In a healthy shoulder, this tendon glides smoothly without pain as you lift, pull, or press. But when the tendon is repeatedly stressed, especially with poor form or muscle imbalances, it can become inflamed. This leads to pain, tightness, and sometimes a sensation of weakness during upper body movements.
Common symptoms of biceps tendonitis include:
- A deep, achy pain in the front of the shoulder
- Pain that worsens with reaching or lifting overhead.
- Tenderness when palpated at the front of the shoulder at the tendon of the long head of the biceps
- A snapping or popping feeling with certain movements
Causes in the Gym Setting
Biceps tendonitis often develops from overuse and subtle training errors rather than a single traumatic event. In the gym, several common habits can overload or irritate the biceps tendon:
1. Overtraining the biceps and upper body
High volumes of curls, pull-ups, rows, or pressing movements—especially without enough rest—can lead to inflammation and damage to the tendons.
2. Poor shoulder positioning during lifts
Lifting with shrugged shoulders or flared elbows (often seen in overhead presses or bench presses) puts excess stress on the front of the shoulder.
3. Errors in exercise routines
Focusing too much on pushing exercises (like bench press and shoulder press) while neglecting pulling and stabilizing muscles can create muscle imbalances.
4. Inadequate warm-up or mobility work
Jumping straight into heavy lifting without preparing the shoulders increases the risk of irritation. Tight pecs or lats can shift movement patterns, placing more strain on the tendons.
Recognizing the Signs Early
Early identification of biceps tendonitis can make a big difference in your recovery time and overall training success. The earlier you recognize the warning signs, the easier it is to adjust your workouts and avoid more serious injury.
Initial Steps for Relief
If you’re starting to feel the signs of biceps tendonitis, early action can prevent it from worsening.
1. Modify your activity, don’t completely stop
Back off movements that trigger pain, and substitute with pain-free alternatives.
2. Focus on pain-free movement
Keep the shoulder moving in ways that don’t aggravate symptoms.
3. Listen to your body
Sharp or persistent pain is a sign that there may be damage to the body.
When to See a Physical Therapist
If symptoms don’t improve with rest and activity modification then it’s time to consult a physical therapist or healthcare professional.
You should seek help if:
- Pain lasts longer than 1-2 weeks
- You notice weakness into the shoulder or elbow
- The pain is interfering with sleep or activities of daily living
- You’ve had previous shoulder injuries
Getting an expert assessment can save you time, frustration, and possibly prevent more serious injury.
Conclusion
Biceps tendonitis is a common injury for casual weight lifters and gym-goers, but it doesn’t have to derail your progress. Understanding the early signs and making small adjustments to your training can go a long way in managing symptoms and preventing long-term problems.
Remember: pain is information, not a challenge to overcome. By respecting your body’s signals, modifying your workouts when needed, and seeking professional help, you can keep training consistently and stay on track toward your goals, without sacrificing your shoulder health.