What are the biceps?
The biceps, or biceps brachii, are a two-headed muscle located on the front of the upper arm, between the shoulder and the elbow. They play a key role in elbow flexion and forearm rotation, while also assisting in stabilizing the shoulder joint. The biceps have two proximal tendons connecting at the shoulder: the long head and the short head. The two merge into a single attachment at the radius bone of the forearm.
What is a biceps tear?
A biceps tear, also known as a biceps tendon rupture, occurs when the tendon connecting the biceps muscle to the bone is torn. This injury can affect the long head (the most common site) or short head, both of which are attached at the scapula, or it can occur at the attachment of the tendon to the radius bone of the forearm.
What causes a biceps tear?
A biceps tear can be caused by various factors, including sudden trauma, repetitive stress, and aging. It often occurs during activities that involve lifting heavy objects, performing overhead motions, or sudden forceful contractions of the muscle. Both overuse and repetitive strain, as well as the natural weakening of the biceps tendon over time, can lead to tendon degeneration and make the tendon more susceptible to tears. Additionally, underlying conditions, trauma from falls or accidents, and previous biceps injuries can all contribute to the risk of tearing the tendon.
How to care for your biceps
Caring for your biceps involves a combination of preventive strategies, proper training, and recovery techniques to keep the muscles and tendons healthy and reduce the risk of injury. Try some of the methods below to begin preventing injury to your biceps…
1) Warm up properly before physical activity
2) Use proper techniques while exercising
3) Allow time for rest and recovery
4)Â Stretch regularly
5) Have proper nutrition and hydration
What should I do if I have pain in my biceps?
If you’re experiencing pain in your biceps, it’s important to take appropriate steps to identify the cause and prevent further injury. Start by stopping/reducing any activities that may be placing strain on the muscle. Applying ice to the affected area can help reduce inflammation and relieve discomfort. Gentle stretching and mobility exercises may also be beneficial to maintain proper range of motion. Signs of a more serious injury may include a sudden tearing sensation, significant bruising or swelling, a visible bulge in the upper arm, or ongoing weakness. If the pain persists, worsens, or begins to interfere with daily activities, it is advisable to consult a physician for further evaluation and treatment.