Where Is Bicep Tendon? - Must-Know Muscle Things

When we lift dumbbells to show off our muscles or lift heavy objects with ease, the biceps are silently firing. However, many people are not aware of the exact location of the biceps tendon, let alone its importance. Let's take a closer look.

About Biceps Tendon

The biceps muscle is located on the front side of the upper arm. It consists of a long head and a short head, which resemble two “ropes” that work closely together. The long head tendon starts at the superior glenoid tubercle of the scapula, crosses the shoulder joint and extends downward. The short head tendon attaches to the rostral process of the scapula. From the shoulder to the elbow, the biceps tendon plays a key role in the connection. The biceps and its tendons are very important presences in daily life.

Injury Factors

l   Overuse: In the gym, it's common for people to seek higher intensity workouts, such as making attempts to lift heavier weights. They may feel like they've hit the ground running, so they challenge themselves to go higher. However, the weight is more than they can actually handle, causing the biceps to be overstretched during the activity, leading to tendon strains.

In addition, in sports such as tennis and badminton, some people have a habit of swinging the racket frequently and vigorously. This will allow the arm to repeatedly carry out rapid stretching movements, over time, the biceps tendon is also easily damaged by overuse.

l   Poor posture: the use of the wrong posture activities, it is also easy to lead to injury. For example, some office workers keep the wrong posture of the hunchback every day, putting the shoulder and arm muscles in a state of tension. Over time, the biceps and its tendons are also involved, and muscle elasticity decreases as well as stress on the tendons increases. Again, this increases the risk of injury.

l   Age: As we age, tendons become less flexible and stronger. Even doing simple arm stretches can lead to tendon tears.

Body Signs

1.       Pain: Significant pain at the site of the injury is the most obvious warning sign. There are different kinds of pain, it may be a sharp stabbing pain or a constant soreness. But either one should not be taken lightly.

2.       Swelling: when a tendon is injured, the osmotic pressure of the local tissue changes. The damaged tendon cells and surrounding tissues release a number of proteins and other solutes that increase the osmotic pressure within the tissues. This is like creating a “suction” in the localized area of the injury. Fluids from the surrounding tissues are attracted to it and accumulate around the injured tendon, resulting in swelling.

3.       Restricted movement: Normal movement of the arm can be limited and some daily movements cannot be accomplished. This is due to the body's protective mechanism. When the biceps tendon is strained, just trying to bend the arm will just stimulate the nerves to send out pain signals. When the brain receives this, it instinctively restricts the bending motion of the arm. This is a natural defense mechanism, such as immediately retracting the hand when we accidentally touch something hot. Its purpose is to prevent more serious damage to the injured tendon.

Effective Ways to Prevent Injuries

Warm up and stretch

Before exercising, perform a 5 – 10 minute full body warm-up, such as brisk walking, open and close jumps, etc., so that your body sweats slightly. Afterwards, you can place your left or right hand on a chair or a stationary place and have the corresponding shoulder come forward at an angle. This will help you stretch the biceps area. If you're not sure what to do, you can watch this video. After the exercise, stretch again as well to help relax the muscles and reduce muscle tension and soreness.

Maintain correct posture

Whether at work or in life, it is always important to maintain proper posture. For white-collar workers, when sitting at a desk, adjust to the proper seat height so that your eyes are level with the computer screen. Keep your back straight and shoulders relaxed. When standing, feet shoulder-width apart, stomach and chest. For sports enthusiasts, always pay attention to the correct posture and seek help from coaches or other enthusiasts if necessary.

Using a Massage Gun

A massage gun is an excellent massage equipment for muscle relaxation. It gets deep inside the muscle fibers and uses vibrations to stimulate and massage your muscles. If you have discomfort in your biceps, using a massage gun can help a lot.

l   Daily relaxation: If you don't have a fitness requirement, we recommend that you use a massage gun to relax your biceps 2 - 3 times a week. Set the massage gun to a lower setting and move it slowly along the biceps, from the shoulders to the elbows. Massage each area for 2 - 3 minutes. This will help relax the muscles, improve circulation and prevent muscle fatigue and injury.

l   Adjunctive treatment after injury: If you are accidentally injured, you can use a pro massager for adjunctive treatment after getting permission from your doctor. After choosing the right massage head, start at the lowest speed and gently massage around the injured area. There are massage guns that have additional features such as hot and cold massage gun. Temperature can be equally comforting to your muscles and used in conjunction with the massage can help increase the speed of recovery.

It should be noted that massage guns are not a substitute for professional medical treatment, and if the injury is serious, you should seek medical attention.

Enhance muscle strength training

In addition to regular training for the biceps, you can also perform some compound movements, such as pull-ups, dumbbell rowing and so on. These actions can work out to multiple muscle groups in the shoulders, back and arms, and enhance the synergy between the muscles. However, when performing strength training, it is important to be progressive and gradually increase the difficulty and intensity of the training.

Knowing about the biceps tendon can help us better protect this key muscle. Whether you're a sports enthusiast or a regular office worker, it's important to keep an eye on your health. Let's keep our biceps healthy and provide strong support for daily life and sports!