What Is A Strained Bicep

It’s a bodybuilders worst nightmare, a bicep injury. A bicep injury can occur when your bicep muscle has been worked or strained too hard. A bicep injury will often occur when the lifter is using poor form. Today we’re going to take a look at why people get a bicep injury, bicep injury prevention and bicep injury rehabilitation.

We are not covering bicep tendonitis in this section. We are focusing on bicep injury strains, bicep muscle tears etc. If you think you have bicep tendonitis go to our bicep tendonitis section. We will start by looking at the different types of bicep injury and how these type of bicep injury are caused.

Types of bicep injury

There are two common types of bicep injury. The first bicep injury is a tear of the bicep tendon around the shoulder area, and the second is a tear of the bicep muscle around the elbow. The fist type of bicep injury is common in older mean and is caused by arthritic changes. The second bicep injury is the one you’re more likely to see in gyms.

Men will develop this type of bicep injury when they are attempting to lift heavy weights with a muscle that is not correctly warmed up. When the bicep injury occurs, pain is instant and you might hear a “pop” sound. Bicep injury bruising will follow soon after. If you experience this type of bicep injury while workout out, stop immediately and seek professional advice.

Those at risk of bicep injury

Age and sex are a big factor in the likeliness of you getting a bicep injury. The bicep injury is unheard of in women, and men under the age of 30 only have a slight chance of getting a bicep injury. It’s men over 35 who are most at risk of developing a bicep injury, especially inactive men. If you are in this risk category you must start your bicep training with very light weight, don’t just straight into a heavy weight program – you will get a bicep injury!

Bicep injury prevention

Preventing a bicep injury just takes a little common sense! To prevent a bicep injury always warm up your bicep muscles properly before starting your workout. The row machine is good for warming up your biceps, followed by some bicep curls with an empty bar (do about 40 minimum). Another bicep injury prevention method is know your limits! Don’t juup into a heavy bicep routine after not training for 6 months, take it easy for the first month. And for men over 35, to prevent a bicep injury you will have take extra care when working your bicep muscles! Don’t overdo it!

Bicep injury rehabilitation

After any bicep injury, rehabilitation is absolutely necessary. Just because your bicep feels OK, doesn’t mean the bicep injury has healed fully. The first time in the gym after a bicep injury should be an easy session. You want to do exercises that are the least likely to put unecessary strain on your bicep muscles.

Start with dumbell bicep exercises with very light weights. Dumbells let your biceps work independently and choose their own range of motion and direction, this will lower the chance of you getting your bicep injury back. We recommend only using dumbell bicep exercises for at least the first two weeks. Stick to standing dumbell curl, and seated curls with the bench at 90 degress to the floor.

Don’t do any concentration curls, these exercise puts too much strain on your bicep and will increase the likelihood if you getting your bicep injury back. After a bicep injury you must be patient! If you do not take the time to properly rehabilite your bicep muscle after a bicep injury, you will get your bicep injury back and even worse, maybe a recurring bicep injury.

Source : ebicep

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