Lifting weights and crushing curls, the biceps are the upper arm's showstoppers. But what happens when a painful pop disrupts your routine? Can i still workout with a torn bicep tendon? This nagging question might be throbbing in your mind after a bicep injury. While the biceps might be the envy of the gym, its tendon – the anchor connecting it to bone – isn't invincible.

The good news? Surgery often isn't the answer for a torn bicep tendon. Physical therapy and strategic rest are usually the champions in this recovery fight.

In this comprehensive guide, we'll explore the best exercises you can do with a torn bicep tendon, focusing on safety and effectiveness.

Understanding Torn Bicep Tendon

Instagram | physiocity | A torn bicep tendon often leads to severe arm pain, swelling, and weakness.

A torn bicep tendon occurs when the tendon connecting the bicep muscle to the shoulder or elbow becomes partially or completely ruptured. This injury can result from sudden trauma or overuse of the bicep muscle.

Symptoms of a Torn Bicep Tendon

• Sharp pain in the front of the shoulder or elbow
• Swelling and bruising
• Weakness in the affected arm
• Difficulty rotating the forearm

Safe Exercises for a Torn Bicep Tendon

While you may need to modify your workout routine, there are still plenty of exercises you can safely perform with a torn bicep tendon. These exercises focus on strengthening the surrounding muscles while minimizing strain on the injured tendon.

1. Bicep Curl with Light Weights

For those familiar with bicep curls, it's important to reduce the weight used during recovery. Start with light weights, around 5-8 pounds. Perform bicep curls as usual, bringing your hand with the palm facing up towards your shoulder, holding for five seconds before lowering your arm. Aim for two sets of 8-12 repetitions.

Pexels | Uriel Venegas | During recovery from a bicep injury, reducing the weight used in bicep curls is important.

2. Elbow Flexion and Extension

This simple exercise promotes healing. Start with your injured arm outstretched, palm facing up. Bend your elbow, bringing your hand towards your shoulder as much as possible. Lower your hand back down and repeat 15 times. Perform two sets of this exercise.

3. Side-Lying External Rotation

This exercise strengthens the rotator cuff muscles, which support the shoulder joint and aid bicep recovery. Lie on your uninjured side with your injured arm extended towards the ceiling. Bend your elbow at a 90-degree angle, resting your forearm on a rolled towel or pillow placed between your wrist and elbow.

Rotate your forearm outwards, raising it towards the ceiling and then lowering it back down. Repeat 8-15 times for two sets. If pain-free, consider adding light weights for increased challenge.

4. Sleeper Stretch

This stretch helps reduce tension in the injured bicep and promotes healing. Lie on your side with the injured arm on top. Extend your arm forward, placing your hand on a mat.

Gently bend your elbow and raise your forearm, then guide your injured arm down towards the mat. Maintain a tight squeeze on your shoulder blades and hold for 30 seconds. Repeat this stretch three times daily.

5. Bicep Stretch

Freepik | Bicep Stretch, no equipment needed. Stand, feet apart, and gently lean forward with palms on wall.

This gentle exercise requires no equipment. Stand facing a wall with your feet shoulder-width apart. Raise your injured arm to your side and place your palm flat against the wall. Keeping your arm straight, turn your body away from the wall until you feel a stretch in your bicep. Hold for 15 seconds, then repeat three times.

Note: It's important to listen to your body and avoid any exercises that cause pain. If you experience discomfort during any exercise, stop immediately and consult your physical therapist.

While these exercises can be beneficial during bicep tendon recovery, it's crucial to remember that everyone heals at their own pace. Consulting a medical professional and following a personalized physical therapy program is essential for optimal healing and a safe return to your workout routine.