Can tight shoulders cause bicep tendonitus?

[Revilo2016]

I've been experiencing excruciating bicep tendonitus (distal tendon above the forearm) the last few months from squatting whether it's high bar or low bar. I'm definitely not holding the weight with my arms which was what I initially thought was the issue. I've noticed that it's fairly difficult for me to get the bar on my back due to poor mobility more so with low bar obviously. Could tight shoulders be the cause of this bicep tendon pain I'm getting?

 

[Perrin Aybara]

I get bad elbow pain from doing low bar. I believe it to be a shoulder mobility thing. Nothing from high bar though.

 

[LeoTC]

Shoulder and chest.

Lay on a roller, position it just under your shoulder blades. Stretch your arms over your head palms toward the ceiling.

Try to get a good enough stretch to put your hands against the floor. Use an empty bar to go deep while riding the roller above your shoulder blades.

Hopefully that makes sense. Lol.

It'll help stretch and open everything up.

 

[Silentlemon1011]

I've been experiencing excruciating bicep tendonitus (distal tendon above the forearm) the last few months from squatting whether it's high bar or low bar. I'm definitely not holding the weight with my arms which was what I initially thought was the issue. I've noticed that it's fairly difficult for me to get the bar on my back due to poor mobility more so with low bar obviously. Could tight shoulders be the cause of this bicep tendon pain I'm getting?

Could be any number of issues.
I was having awful forearm pain and bicep pain for a few months.
Turns out I was training biceps too close to deadlifts.
I stopped training biceps altogether (DL is all that matters!)
Pain is gone now.

 

[Demondosage]

Friend of mine was having the same issue and it came down to a muscle imbalance. His shoulders or biceps were growing at a strange rate that outweighed the rate of growth of the other muscle that tied into it. He could explain it better than I can, but it came down to an imbalance

 

[EazyE]

I've been experiencing excruciating bicep tendonitus (distal tendon above the forearm) the last few months from squatting whether it's high bar or low bar. I'm definitely not holding the weight with my arms which was what I initially thought was the issue. I've noticed that it's fairly difficult for me to get the bar on my back due to poor mobility more so with low bar obviously. Could tight shoulders be the cause of this bicep tendon pain I'm getting?

It is likely from tight shoulders and forward neck leaning posture, often due to poor ergonomics from sitting at a computer or furniture that misaligns our bodies in general.

At any rate three key areas I would work on are:
1. Thoracic mobility
- use a foam roller and perform lying t-spine extensions
- perform side lying t-spine movement to open up that area

2. Levator scapulae release
- perform chin tuck movement
- use a foam or semi-soft rubber ball to perform trigger point release

3. Rear deltoid strengthening
- band pull aparts
- band face pulls

Perform three or four days per week. Avoid other aggravating movements for a while. You can google the exercises for performance execution.

Been there done that. Good luck with rehab.

 

[EazyE]

Further to this, most dysfunction within the body’s kinetic chains results from the following:

- poor ankle mobility / range of motion
- hip extensor and adductor tightness and/or weakness
- limited thoracic spine mobility
- poor scapular control and strength/stability

Maintainance of these key areas is important for any athlete to remain healthy and prevent injury.

 

[Uglyrichie]

It is likely from tight shoulders and forward neck leaning posture, often due to poor ergonomics from sitting at a computer or furniture that misaligns our bodies in general.

At any rate three key areas I would work on are:
1. Thoracic mobility
- use a foam roller and perform lying t-spine extensions
- perform side lying t-spine movement to open up that area

2. Levator scapulae release
- perform chin tuck movement
- use a foam or semi-soft rubber ball to perform trigger point release

3. Rear deltoid strengthening
- band pull aparts
- band face pulls

Perform three or four days per week. Avoid other aggravating movements for a while. You can google the exercises for performance execution.

Been there done that. Good luck with rehab.

what he said it's what a PT will have you do

 

[Revilo2016]

It is likely from tight shoulders and forward neck leaning posture, often due to poor ergonomics from sitting at a computer or furniture that misaligns our bodies in general.

At any rate three key areas I would work on are:
1. Thoracic mobility
- use a foam roller and perform lying t-spine extensions
- perform side lying t-spine movement to open up that area

2. Levator scapulae release
- perform chin tuck movement
- use a foam or semi-soft rubber ball to perform trigger point release

3. Rear deltoid strengthening
- band pull aparts
- band face pulls

Perform three or four days per week. Avoid other aggravating movements for a while. You can google the exercises for performance execution.

Been there done that. Good luck with rehab.

Makes sense, this describes me to a tee as I'm always at the computer working. Really good information, thank you!

 

[EazyE]

Makes sense, this describes me to a tee as I'm always at the computer working. Really good information, thank you!

Hey no problem. Glad to be of assistance. I just recently rehabilated my issues which were mostly due to weak levator scapulae that became “locked up” because of this forward head posture when at my desk.

Chiropractic manipulation and active release techniques applied by a practitioner at a clinic are great, but you also need to do pre-hab work to prevent this type of dysfunction going forward. 10 minutes work every 2nd day on correcting neck and shoulder posture, as well as thoracic and scapular mobility and strengthening will work wonders.

Another great key is to balance pushing and pulling movements during training. Lots of rowing and rear delt work helps to keep shoulders healthy.

You can also take one arm through its range of motion while applying pressure to trigger points along the bicep with your opposite hand. This will loosen up the fascia and deep tissue providing a self-administered active release technique to break down scar tissue and open pathways.

 

[Oldschool]

Hey no problem. Glad to be of assistance. I just recently rehabilated my issues which were mostly due to weak levator scapulae that became “locked up” because of this forward head posture when at my desk.

Chiropractic manipulation and active release techniques applied by a practitioner at a clinic are great, but you also need to do pre-hab work to prevent this type of dysfunction going forward. 10 minutes work every 2nd day on correcting neck and shoulder posture, as well as thoracic and scapular mobility and strengthening will work wonders.

Another great key is to balance pushing and pulling movements during training. Lots of rowing and rear delt work helps to keep shoulders healthy.

You can also take one arm through its range of motion while applying pressure to trigger points along the bicep with your opposite hand. This will loosen up the fascia and deep tissue providing a self-administered active release technique to break down scar tissue and open pathways.

Awesome info. Lots of people skip over mobility work which is a huge mistake. Kelly Starrett has some great stuff out. His book "Becoming A Supple Leopard" is loaded with great info and techniques.

 

[BigBaldBeardGuy]

It is likely from tight shoulders and forward neck leaning posture, often due to poor ergonomics from sitting at a computer or furniture that misaligns our bodies in general.

At any rate three key areas I would work on are:
1. Thoracic mobility
- use a foam roller and perform lying t-spine extensions
- perform side lying t-spine movement to open up that area

2. Levator scapulae release
- perform chin tuck movement
- use a foam or semi-soft rubber ball to perform trigger point release

3. Rear deltoid strengthening
- band pull aparts
- band face pulls

Perform three or four days per week. Avoid other aggravating movements for a while. You can google the exercises for performance execution.

Been there done that. Good luck with rehab.

What @EazyE said here.

But ultimately I think all that adds up to holding the bar incorrectly which causes extension of the wrists which then causes stretching along all the tendons on the inside of the forearm leading to the bicep tendon. Guys squat with wrist wraps for this very reason.

 

[EazyE]

What @EazyE said here.

But ultimately I think all that adds up to holding the bar incorrectly which causes extension of the wrists which then causes stretching along all the tendons on the inside of the forearm leading to the bicep tendon. Guys squat with wrist wraps for this very reason.

Very true. Just another dimension to add to the mix to get healthy and stay healthy! Good stuff!

 

[EazyE]

Awesome info. Lots of people skip over mobility work which is a huge mistake. Kelly Starrett has some great stuff out. His book "Becoming A Supple Leopard" is loaded with great info and techniques.

Definitely a great resource. Thanks

 

[Worf]

Talon grip.

 

[theprodgicalson]

@Easy-e hot the nail on the ABSOLUTE head.

Only thing i would add would be strech your pecs and lats also. Pecs can have a tendency to pull everything forward.

If you were to only work on one of the area listed i would say thoracic. Having good thoracic mobility will carry over to every lift. i try to work on mine and daily. always before every lifting session.

Video is a bit long, but great info here. and you can do just about everything at home
Thoracic


Shoulder/upper back/thoracic


Pecs

 

[Revilo2016]

@Easy-e hot the nail on the ABSOLUTE head.

Only thing i would add would be strech your pecs and lats also. Pecs can have a tendency to pull everything forward.

If you were to only work on one of the area listed i would say thoracic. Having good thoracic mobility will carry over to every lift. i try to work on mine and daily. always before every lifting session.

Video is a bit long, but great info here. and you can do just about everything at home
Thoracic


Shoulder/upper back/thoracic


Pecs

This is great! The more info I have on this the better. Thank you for your input!

 

[theprodgicalson]

This is great! The more info I have on this the better. Thank you for your input!

of course. im just echoing what was already said with video pretty much

another thing i thought of just now was pead hangs from a pull up bar. Just like it sounds, hang from a bar letting your shoulder and lats be loose, while keeping the low back from arching. Also Scap Pull ups

 

[FlobppaKroger]

Yes Tight shoulder and chest well cause elbow tendinitis
Low bar added with tight shoulders and chest well make it even worse.
If you still want to low bar try using Buffalo bar to save shoulders.

 

[CrispyRockClimber]

Honestly this is the best most productive first page of a thread. Potentially worthy of a Sticky.