Your daily routine can be disrupted by a biceps tendon injury.Only serious tears need medical care.Take over-the-counter pain medication for a minor injury.Slowly resume physical activity when the pain is over.Most people with biceps tears regain their strength and mobility, even if a more serious injury requires surgery.
Step 1: If you have a serious injury, seek medical attention.
Minor injuries can be treated at home, but serious injuries need prompt medical care.A loud snap or pop, inability to move your arm, and severe pain are some of the signs that you need to see a doctor.If you notice a bulge, deformity, or dent at the top of your bicep, you should see a doctor.A bulge is a sign that one of the muscles is torn.Take note of any weakness or inability to use the limb.The shoulder and elbow are connected to the bicep, and tears can occur at either of these connections.Elbow injuries are less common than shoulder injuries.If you have an elbow injury, you should see your doctor.If an elbow injury requires surgery, it's best to wait 2 to 3 weeks.
Step 2: Continue icing after ice has been applied for 20 minutes.
Ice the area as soon as possible after an injury.Instead of applying ice directly to your skin, wrap ice or an ice pack in a towel.Ice can be applied for 20 minutes every hour on the first day.If you experience pain after the first day, apply ice every 3 to 4 hours.
Step 3: If you have an injured arm, don't use it until the pain goes away.
Keep your arm as still as possible, avoid strenuous activities, and do not lift it above your head after an injury.It's a good idea to get a sling from your doctor or pharmacy.It can take up to 10 days for pain to go away for a minor strain.A partial or complete tear can take 3 or more months to heal.
Step 4: Take over-the-counter pain killers.
Relieve pain, swelling, and inflammation with a non-steroidal over-the-counter NSAID.If you want to read the instructions on the label, ask your doctor or pharmacist.Do not exceed the recommended dose of any medication.
Step 5: After 48 hours, apply a warm compress to the injury.
The best option for the first 2 days is ice.Use heat to increase blood flow and promote healing after that time.For as long as you experience pain, hold a warm compress for 15 minutes 3 to 4 times per day.Purchase a warm compress at your pharmacy, or make one by microwaving a damp towel.To make sure the compress isn't too hot, hold it to your injured arm and test it with the back of your hand.
Step 6: After the pain abates, resume activities slowly.
Do not do anything that causes pain.Lifting anything over 1 pound, engaging your bicep muscle, and raising your injured arm above your head should be avoided as you resume activities.You should begin stretching and exercises once you are pain free.It is best to consult a physical therapist for a more serious partial or complete tear if you are at home.
Step 7: Begin with pendulum exercises.
Place your unaffected hand on a table or counter when you bend forward from your waist.If you have an injured arm, hang it at your side by Leaning on the support.With a slight circular motion, swing your arm forward and backward.As you lean forward, keep your torso straight and knees bent.Do not lock your knees or arch your back.Two sets of 10 stretches can be done twice a day.If you experience pain, stop stretching.If you can do it without feeling pain, add new stretches to your regimen.
Step 8: The shoulder shrugs and shoulder blade pinches should be performed.
Stand with your feet shoulder width apart and your arms by your sides.Take a deep breath and put your shoulders into a shrug.Hold the shrug for 5 seconds, then exhale.Two sets of 10 reps.If you want to vary the stretch, raise your shoulders into a shrug and pinch your shoulder blades together.Hold the stretch for 5 seconds and then let go.
Step 9: Flexion stretches by bending your elbow.
Stand with your feet shoulder-width apart.With your fingers extended and palm facing forward, bend the elbow of your injured arm to raise your palm.Slowly lower your arm as far as possible.Do a set of 10 stretches with your fingers extended, then do 10 more with the fist closed.
Step 10: Supination and pronation stretches should be done 10 times.
Stand with your feet shoulder-width apart, and bend your elbow 90 degrees so your forearm is extended forward.Slowly rotate your palm so it faces upward and downward.When you feel a mild stretch, turn your palm as far as you can in each direction.
Step 11: There are 10 internal and external rotation.
To do internal rotation, bend your elbow at a 90 degree angle and keep your arm close to your side.Close your hand in a loose fist, hold your forearm straight in front of you, and slowly rotating it toward your chest as far as you comfortably can.For external rotation, bend your elbow, keep it close to your side, and slowly rotating your forearm away from your body.For each stretch, do 2 sets of 10 reps.
Step 12: Try stretching the shoulder.
Stand with your feet shoulder-width apart, arms by your sides, and hands on the ground.As you raise your arm, keep your elbow straight.Continue raising your arm until you feel pain over your head.Instead of hiking up your shoulder blade, try to raise your arm by hinging it.If you don't experience any pain, do 10 reps up to 3 times per day.Don't try to raise your arm above your head until the motion is pain-free.If you have an injured arm, it might be helpful to raise it with your undamaged hand.
Step 13: After a week of pain-free stretching, use resistance bands.
You can add resistance to internal and external rotation by pulling the band away from the door.Turn your forearm away from your body to do internal and external rotation.Stand on an end of the band and hold the end with your hand for shoulder stretches.As you raise your arm, keep your elbow straight.If you experience pain, stop exercising.
Step 14: 2 sets of 8 to 12 bicep curls.
Resistance bicep curls with 1lb (500 g) weights are what you should do when you first start.Stand with your feet shoulder-width apart.As you bend your elbow, keep it close to your shoulder.Slowly return to the starting position after holding the curl for two seconds.Try to do 2 sets of 8 curls per arm.3 times per week.Try to work your way up to 12 curls per set over the course of the first week.Increase your weights in 1lb (450 g) increment as the exercise becomes easier.
Step 15: If other options fail, ask the doctor about surgery for a complete tear.
If you suffer a serious injury or have persistent pain after 3 months of conservative treatment, surgery may be necessary.The extent of the damage will be determined by an x-ray or magnetic resonance machine.They will recommend the right procedure if surgery is necessary.Biceps tears don't need surgery most of the time.Almost all patients regain their strength and range of motion after surgery.
Step 16: Follow your doctor's instructions.
If you want to prevent a sunburn before the procedure, you have to avoid exposing the affected area to sunlight.You will need to stop eating after midnight the night before your surgery.Your doctor will give you instructions on how to prepare for your surgery.Carefully follow their directions.It is likely that you will have to take certain medication with a sip of water the morning before the operation.Ask your doctor for directions.
Step 17: Keep the incision site dry for a couple of days.
You will be able to return home a few hours after the procedure.You will need to keep your arm in a sling or a brace, and ice the area regularly to control pain and swelling.You will need to change the dressing and clean the incision according to your doctor.You will need to keep the dressing in place and site dry for 48 hours.You will wash the incision with warm water and a mild soap, dry it with a clean cloth, and put on a new bandage.
Step 18: If you had shoulder surgery, do pendulum exercises after one day.
Your doctor will give you instructions on how to move your shoulder.Follow your doctor's instructions carefully.They might require you to remove your sling to do pendulum exercises.They will teach you to hold a ball, bend your wrist, and move your fingers.Depending on the severity of your injury, when to begin and the extent to which you will move your shoulder will vary.Follow the instructions of your doctor.
Step 19: If you had elbow surgery, keep your arm immobile for two weeks.
You will need to keep your brace on until the first follow-up appointment if your injury affected your elbow instead of your shoulder.Your doctor will give you instructions on how to do passive range of motion exercises if you have an injured arm.You will need to practice gripping a ball, bending your wrist, and moving your fingers several times a day, even though your arm will be immobile.
Step 20: If you want to regain your range of motion, see a physical therapist.
After surgery, you will need to see a physical therapist.They will assist you with passive range of motion stretches.They will give instructions on stretching your arm after a few weeks.The injured arm is manually stretched by the physical therapist.Without assistance, you can move your arm for active stretches.A physical therapist is recommended by your doctor.
Step 21: Allow 3-6 months for full recovery.
Depending on the severity of your injury, you can limit your activities for up to 8 weeks.Lifting heavy objects or raising the arm above your head should not be done while you are healing.Instructions about how to use the injured arm will be given by your doctor and physical therapist.If an activity causes pain, don't do it.When you can resume your normal activities, they will let you know.After a biceps tear is repaired, most patients regain their strength and range of motion with physical therapy.