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Best way to get rid of bicep pain??

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ben66IconBest way to get rid of bicep pain??29-01-2012 @ 16:09 
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Why get fat to look big?
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I've got pretty bad pain in both biceps where they meet the fore arm. I rekon low bar squatting is the culprit. Is there anything to stop/reduce/relieve this, either after or during squats? (without stopping squatting)

I'm getting the pain doing anything now- deads, pressing, laying in bed- it's doing my head in! Only started last week.
milsyIcon...29-01-2012 @ 16:13 
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Ne n coner a fuickex .ay ouse part we .be
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mine have started doing this recently realy hurt when im pressing so i have started doing some high rep curls at begining of a session and some heavy hammer curls a few times a week followed by hanging from a pull up bar with straps i roll my biceps on the end of an oly bar when its in a rack like you would with a foam roller but standing seems to have solved my problem
ben66Icon...29-01-2012 @ 16:16 
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Why get fat to look big?
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milsy said:mine have started doing this recently realy hurt when im pressing so i have started doing some high rep curls at begining of a session and some heavy hammer curls a few times a week followed by hanging from a pull up bar with straps i roll my biceps on the end of an oly bar when its in a rack like you would with a foam roller but standing seems to have solved my problem


Cheers Milsy, started doing some curls the other day so will stick with them Happy
slimsimIcon...29-01-2012 @ 16:18 
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Post Edited: 29.01.2012 @ 16:21 PM by slimsim
If it's only just started and isn't too chronic why not just try taking ibuprofen for a couple of days? You could try ice packs on the affected area after training to stop any inflammation too.

I don't know if this is a stupid suggestion or not (which probably means it is) but before squatting would it be worth doing some light curls to warm up the bicep tendons a bit? If nothing else it'll pump up the gunz a little!Grin

EDIT: Milsy you t**t! I was hoping that I'd cottoned on to something ingenious and you go and type it first!!!
ThingIcon...29-01-2012 @ 16:27 
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a large fingered spastic that demolishes plant
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take you grip out slightly wider, and bar lower if you can. and get the missus to need your trice[s, biceps, forearms and shoulders to help get rid of the scar tissue build up and hence releave the tension. start doing should stretching before you squat and after.

this is what i would do, also cissus has also help a few here including me
ben66Icon...29-01-2012 @ 16:32 
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Gun pumping and rolling seems to be the way to do it then.

Neil- grip is already wide, I've got some cissus too (stopped my shoulder pain completely)- the missus massage sounds like a plan though Grin Shoulders are pretty loose and pain free, been doing dislocates for ages, it's the lower bi's that ache.
sexymikehowarthIcon...29-01-2012 @ 16:41 
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Could you alternate from low bar to high bar

Or front squat

Then when you do low bar drop the reps for a few weeks?

Just a few ideas from me... I reckon Millsy's ideas (that I pm'd him to say) will work
ben66Icon...29-01-2012 @ 16:49 
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sexymikehowarth said:Could you alternate from low bar to high bar

Or front squat

Then when you do low bar drop the reps for a few weeks?

Just a few ideas from me... I reckon Millsy's ideas (that I pm'd him to say) will work


Got 2 weeks left in a program I'm running just now- might give front squats ago after that though, despite being awful at them..
rich_86Icon...29-01-2012 @ 17:16 
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Standard response:

-Take Cissus.

-Wear elbow sleeves.

-Wide as possible grip on the bar when squatting.

-Thumbs resting on top of the bar when squatting, not under.

-High rep curls and tri extensions. Orientate your palms with curls so they're facing forwards, outwards and inwards. I used to do 3 sets of 16 with each.

-Ice afterwards.

-Deep heat extra strength or Tiger Balm before and during.

-Foam Roll.

-Static stretching after workout.

Although I would definately take the advice about front squats. I found the only way to really manage it was to stop doing the exercise which causes the inflammation.

Front squats are a god send really. In the long run you would be better off sacking the last 2 weeks of your program off and subbing in front squats for a month or so. Then getting back into low bar back squats.
RicoIcon...29-01-2012 @ 23:38 
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Sugdens very own David Dimbleby
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Change grip to thumbless and move as them as far apart as possible and voila, they should not be supporting any of the weight. If they are then you are doing it wrong and will continue to get pain.
YoungBuckIcon...30-01-2012 @ 00:29 
Member 3344, 39 posts
if you think the culprit is squatting low bar, either do high bar or front squats with a different grip width, something thatll ease you. do this for a session or two, if the pain goes either stick with the exercises or work on flexibility or something, i dunno how to stop bicep pain.
Tom_MartinIcon...30-01-2012 @ 02:21 
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Thumbs over grip when squatting is nice...

BUT

Get more external shoulder rotation! If your shoulders aren't flexible enough to get into the proper low bar position (and they may well not be) what will happen is your elbow joint will make up for the rest of the rotation required to get into the position. This causes tendonitis like pain around the area in my experience...
deleted2_20210523Icon...30-01-2012 @ 05:35 
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ThingIcon...30-01-2012 @ 07:45 
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ben66 said:Gun pumping and rolling seems to be the way to do it then.

Neil- grip is already wide, I've got some cissus too (stopped my shoulder pain completely)- the missus massage sounds like a plan though Grin Shoulders are pretty loose and pain free, been doing dislocates for ages, it's the lower bi's that ache.


where my bicep intercepts with my fore arm is where i had issues and i got treatment on my triceps down to my writs and it made a hell of a difference
davycummingsIcon...30-01-2012 @ 10:16 
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Ben, this is exactly what I get, and you have found the cause. Low bar squatting is the issue, and I see others have mentioned it causing pain on the OH stuff. That is where I found it most, especally lowering the weight again.

My advice is:
Do some light curles before and after, high rep, get the blood flowing

cover the area in tiger balm, or similar, and put on sleeves to keep it warm

Ice afterwards, then heat again

take your cissus

get some friction massage done on it, quite rough, thumbs right in folowing the tendon from the wrist to where the bicep head joins the shoulder (worth paying someone good, imo)

lay off the low bar squats for a couple of weeks once you finish your program, a block of fronties would be a good option

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