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    Registered User muscrester's Avatar
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    Distal Bicep Tendonitis

    So I'm pretty sure that I've identified the pain I have been getting in my right forearm and elbow as distal bicep tendonitis.

    I had 2 months off from the gym, hoping this would be long enough to recover (having only started in January), but the pain quickly returned after the first week back.
    So, before I let go of the gym completely again, I am keen to see if there are any adaptations to my routine I can make to help with this, as well as any other advice to help manage the condition.

    From my own googling, what I have so far is:

    Move from pull-ups (somewhat bring on the pain) to lat pull downs
    Move from bicep/preacher curls (really bring on the pain) to hammer curls (or do eccentric curls?)


    Use hot and cold pads on the area
    Increase fish oil intake
    Decrease grip strength in other exercise
    Consider a brace

    I plan on trying most of the above (i didn't get on with the brace, got in the way of lots of exercises), but would be really interested if anyone has any other advice about recovering from or continuing to train with distal bicep tendonitis. Thanks!
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  2. #2
    Registered User robrichess's Avatar
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    okay I typed out my answer 2x already but safari keeps being wacky and reloading my page and it won't remember what I typed so tdlr....

    Dealt with similar injury from boxing and too many inverted rows.
    Consider exercises that aggravate issue and find replacement.
    Preacher grip is better than underhand grip. (less stress on elbow)
    Kettlebell Swings - helpful for strengthening elbow and reducing pain? (not a kettle guy, but they work.)
    Strengthen forearm and elbow - Prehab App (paid but very good) I used their programs and it was a huge help.
    If you don't like braces (try long boxing wraps, will still allow movement but provide some support on your elbow).
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