The biceps tendon connects the biceps muscle to two bones in the shoulder, and one bone in the elbow.

这两个领域都可能容易tendonitis, which is an inflammation of the tendon. If you’re experiencing tendonitis, you’ll notice symptoms like:

  • 弱点
  • pain
  • aching
  • tenderness
  • feelings of warmth
  • redness

While surgery may sometimes be necessary to fully修复肌腱，您也可以尝试这些轻柔的练习以缓解。

Causes of Biceps Tendonitis

二头肌肌腱的炎症可能是由：

  • Repetitive motions from certain sports or work activities, especially if these motions cause the elbow to repeatedly bend, the wrist to repeatedly rotate while the palm is upturned, or with repetitive hyperextension of the elbow.
  • 特定活性的强度或量突然增加，导致二头肌肌腱的应变。
  • 直接受伤，例如跌落在肩膀或肘部上。

Who is at risk?

如果您这样做或有以下内容，则可能会增加患有二头肌腱炎的风险。

  • 涉及高架手臂运动或接触的运动，例如足球，体操，游泳，攀岩或举重。
  • Inflexibility and poor strength.
  • 运动，但很少花时间在开始剧烈活动之前加热肌肉和肌腱。
  • 限制肘部的活动。
  • Injuries to either the shoulder or the elbow.
  • 沉重的劳动。

How to prevent Biceps Tendonitis

遵循以下技巧来帮助预防二头肌肌腱炎。

  • Always take time to warm up and stretch before beginning physical activities.
  • 让自己有足够的时间在不同的活动之间恢复。
  • Commit to a regular workout schedule to build strength and flexibility, and be sure that you know and practice proper technique when you exercise.
  • Avoid repetitive motions that cause problems.

锻炼以减轻二头肌肌腱炎的疼痛

If you’re experiencing any of the symptoms associated with biceps tendonitis, you can try the exercises below. If your feelings of pain increase, stop immediately. While your tendon heals, be sure to avoid overhead lifting movements.

Flexion and Extension

  1. Start in a comfortable seated position.
  2. 将肘部放在相邻的桌子或床上。
  3. 将手掌朝向您的拳头，将拳头向肩膀移动（如果您难以移动前臂，请用相反的方法轻轻将前臂推向身体。
  4. Hold the top position for 20-30 seconds.
  5. Repeat three to five times.
  6. 您的目标是让拳头碰到肩膀。

单肩屈曲

  1. Start in a comfortable seated position.
  2. 将手臂放在相邻的桌子或台面上。
  3. 保持肘部伸直，向前倾斜身体，使手臂沿桌子滑动。
  4. Hold the stretch for about 10 seconds, just until you start to feel discomfort.
  5. Return to upright sitting position.

这项练习也可以在站在墙附近时进行。

  • 1. Keeping your elbow straight, lean your body forward allowing your palm to glide up the wall.
  • 2.握住大约10秒钟，直到您开始感到不适。
  • 3. Return to standing position.

二头肌伸展

  1. 站立臂离杆子的距离。
  2. Grasp the pole between your thumb and index finger.
  3. 将上半身从杆子上扭转，直到感觉温柔。

倾斜外部旋转

  1. Lie down on your back.
  2. 将一条小卷起的毛巾放在肘部下方。
  3. Make a fist with your palm and keep the fist perpendicular to the body.
  4. Keeping your shoulder blade down and back, straighten your elbow out until your fist touches the floor.
  5. 抬起肘部。
  6. 重复20-25次。

卧铺伸展

  1. 躺在你身边。
  2. 将一条小卷起的毛巾放在肘部下方。
  3. Make a fist with your palm and keep the fist perpendicular to the body.
  4. 用另一只手抓住手腕，并用它轻轻抬起并放下手臂。

二头肌卷曲

  1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
  2. 将肘部靠近躯干，并保持手掌向前。
  3. 当您卷曲两只手臂时，吸气直到它们在肩膀前。
  4. 当您慢慢放下哑铃后，呼气。

带走

The best treatment is resting the sore area as much as possible and avoiding the activity that caused the injury. Rest will calm the inflammation and help relieve the pain. Icing can also be effective. Apply ice packs for 10 to 15 minutes every few hours to reduce inflammation and pain.

如果休息，冰和温柔的锻炼没有缓解，您会发现二头肌肌腱炎在两周内没有改善，就该咨询您的医生了。

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