Скачать или смотреть Shoulder PAIN - Bicep Tendinitis & Rotator Cuff Tears [FULL FIX]

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Bicep Tendinitis Rehab: Why Isometric & Eccentric Loading Are Key! 💪

🔥 If you’re dealing with bicep tendinitis, you might think resting is the best option. But here’s the truth: Tendons need load to heal! 💯 Instead of completely avoiding movement, strategic isometric and eccentric exercises can make a huge difference in your recovery.

What Does the Science Say? 📚

✅ Isometric exercises (static holds) can help reduce pain and maintain strength without aggravating the tendon. Studies show that isometric contractions can temporarily relieve tendon pain while maintaining neuromuscular activation.

✅ Eccentric exercises (slow lengthening under tension) help with tendon remodeling and collagen synthesis, leading to long-term tendon health. 📈 Research confirms that eccentric loading promotes structural adaptations in tendons, reducing pain and increasing function.

💡 So, if you’ve been relying on rest, ice, and anti-inflammatories, it might be time to shift gears and load your tendon the right way! 🔄

🤔 Tendinitis vs. Tendinosis – What’s the Difference?

🚨 Not all tendon pain is the same! If you misdiagnose your issue, your rehab approach might not work ⛔️

🔴 Tendinitis = Acute Inflammation (🔥 Sudden overuse, micro-tears, swelling)
⚠️ This is what most people think of when they hear “bicep tendinitis.” If your pain is recent, reducing inflammation is the first step.

🔵 Tendinosis = Chronic Degeneration (🕰️ Long-term overuse, NO significant inflammation, collagen breakdown)
⚠️ If your pain has lingered for weeks or months, it’s likely tendinosis, which means anti-inflammatory treatments alone won’t help much! Instead, progressive loading is needed to rebuild tendon structure.

🛠️ How to Rehab Bicep Tendinitis (Or Tendinosis!)

Step 1: Isometric Exercises – Hold static bicep contractions (e.g., pressing against a surface or holding a weight in a fixed position) for 30-45 sec. Helps with pain relief & strength retention!

Step 2: Eccentric Loading – Perform slow, controlled bicep curls, emphasizing the lowering phase (3-5 sec descent). This promotes tendon healing and increases resilience.

Step 3: Gradual Progression – Increase resistance slowly over time. Rushing this process is the #1 reason people reinjure their tendon!

❗️ Don’t just rest – load smart! Proper rehab isn’t about stopping movement but moving the right way. If you follow these steps, you’ll build a stronger, pain-free bicep tendon that’s ready for action! ⚡️

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00:00 - Introduction
00:27 - Bicep Tendinitis - Causes & Anatomy
01:57 - How to test for BT
02:35 - Exercises for rehabbing BT
05:32 - Rotator cuff (Supraspinatus) Injuries - Causes & Anatomy
06:20 - How to test the Supra
06:49 - Exercises for rehabbing the supraspinatus
10:50 - Outro