REDUCE/IMPROVE YOUR SHOULDER PROBLEMS

The Relationship Between Glenohumeral External Rotation and Long Head of the Biceps Tendinopathy: Understanding and Treatment

 

For sports enthusiasts, the shoulder is not only one of the most complex joints in the body, but also one of the most heavily used, especially in sports that require throwing or lifting movements. Understanding how the long head of the biceps brachii (LHB) works and how to prevent problems can make all the difference in your sports routine.

 

Think of the LHB as a rope connecting the top of your shoulder blade to your arm. During external rotation, when the arm rotates outward, this "rope" tightens and can rub against the bone, causing irritation, just like a rope that wears down when repeatedly dragged across a rough surface.

When the LHB is subjected to excessive stress, several problems can arise. It is as if the tendon is trapped, causing pain, or like guitar strings wearing down after too much use. Also, if you force the rotation too much, the labrum - the cushion that helps the shoulder move smoothly - can become damaged.

Before considering drastic solutions such as surgery, there are some essential steps every athlete should consider. It is important to give your shoulder a break by avoiding movements that aggravate the pain. Specific exercises to strengthen and stretch the shoulder muscles are crucial, as is a good warm-up before physical activity. Applying ice after an intense workout and ultrasound therapy can help reduce pain and inflammation. For more persistent cases, corticosteroid or PRP injections may be an option to consider cautiously, given their ability to relieve inflammation and pain.

If conservative treatments do not provide the hoped-for relief, techniques such as tenotomy or tenodesis may be considered as a last resort to free you from chronic pain.

Monitoring how your body responds to treatment is key to staying fit and active. Finding effective strategies to manage pain is crucial so that your passion for sport is not compromised.

Keeping your shoulder healthy means understanding the biomechanics of the LHB and knowing how to manage symptoms before they become an insurmountable obstacle. With a careful, personalized approach, you can keep doing what you love without being held back by pain.

 

How to Approach Rehabilitation of the Long Head of the Biceps?

 

Fortunately, with a well-structured rehabilitation plan and by following some specific exercises, you can speed up your recovery and get back in the game stronger than before. Here is a detailed guide to help you understand and implement the crucial steps in LHB rehabilitation.

 

 Phase 1: Reducing Pain and Inflammation

 

Rest and Activity Modification

The first step is to reduce activities that aggravate the pain. This does not mean stopping completely, but rather adapting your workouts to avoid movements that put stress on the biceps.

 

 Cryotherapy

Applying ice packs to the shoulder for 15-20 minutes several times a day can help reduce inflammation and pain.

 

Electrotherapy

Technologies such as TENS (Transcutaneous Electrical Nerve Stimulation) can be used to relieve pain through electrical impulses that help block pain signals sent to the brain.

 

Phase 2: Restoring Mobility

 

Biceps Stretch

A gentle but effective stretch is the "Wall Biceps Stretch." Stand with your arm extended and your palm against a wall. Slowly turn your body in the opposite direction to stretch the biceps. Hold the position for 15-20 seconds and repeat 3-5 times.

 

 Joint Mobilization

The "Shoulder Mobilization with a Stick" is an excellent exercise. Using a stick held with both hands, move your shoulder in different directions (rotations, raises) to improve mobility without overloading the tendon.

 

Phase 3: Muscle Strengthening

 

Isometric Exercises

"Isometric Biceps Exercises" are the starting point for strengthening. Without moving your elbow, try contracting your biceps against a static resistance, such as a wall, for 5-10 seconds. Repeat for 10 sets.

 

Resistance Band Exercises

Use resistance bands for exercises such as "Resistance Band Biceps Curls." Secure the band to a fixed object at floor level and perform biceps curls. This helps build strength without overloading the tendon.

 

 Phase 4: Adding Functional Activities

 

Compound Exercises

As your pain decreases and your strength increases, add exercises that involve multiple muscle groups. For example, "Resistance Band Rows" work not only the biceps but also the back, improving overall stability.

 

Simulated Sports Movements

Start incorporating movements that simulate your sports activities, but at reduced intensity. For example, if you play tennis, work on controlled swings without using a racket, focusing on proper form and alignment.

 

Conclusion

Recovery from LHB pain and injuries requires patience and consistency. By following these steps, you can not only recover faster, but also prevent future injuries. Remember, every exercise should be performed without pain. If you feel pain, take a step back and consult a physiotherapist (you can message me directly at @diegoauriemma.physio.coach) to make sure your routine is appropriate for your stage of recovery. With the right approach, you will soon be ready to get back to doing what you love most, without limitations.

 

In conclusion, rehabilitation of the long head of the biceps is a journey that requires commitment and dedication, but with the right approaches, full recovery is well within your reach. Every phase of the rehabilitation process is crucial and lays the foundation for a stronger, more resilient shoulder. Follow these exercises carefully and listen to your body: patience and consistency are your best allies on the road to recovery.

 

Stay tuned to our blog for more details and updates on sports injury treatment and rehabilitation best practices. We have a series of interesting content in store to help you stay fit and prevent future injuries. Don't miss our upcoming articles, where we'll explore more advanced techniques and share advice directly from industry professionals. Your health and well-being are our priority, and we're here to support you every step of your sporting journey. See you soon!