Can I workout with a strained bicep?

Author: Antone Ziemann  |  Last update: Sunday, October 5, 2025

Though staying active during recovery is paramount, it's wise to avoid certain exercises that could exacerbate your biceps tendon damage. This includes any exercises that put strain on your biceps, such as lifting heavy weights.

How long does it take for a strained bicep to heal?

It takes about 3 to 4 months for your biceps muscle to heal. You may be able to do easier daily activities in 2 to 3 weeks, as long as you don't use your injured arm. Most people who work at a desk job can return to work in 1 to 2 weeks.

Can I bench press with a bicep strain?

For a barbell bench press or a flat dumbbell press, you can consciously reduce the range of motion, use a physical block to reduce the range of motion, or do something like a floor press. Alternatively, you might swap the movement out for a push-up and modify that range of motion as needed.

Should I stretch a strained bicep?

Stretching can help you heal from a muscle strain, as long as it's not severe.

How do you train with a bicep injury?

Elbow flexion and extension

Gently bend your injured arm and place your palm up to your shoulder. Put your hand down and repeat the exercise 15 times. Your muscle flexes when you reach your shoulder and extends as you lower down your arm. Rest between 2 sets of this exercise daily.

Best Bicep Strain Self-Treatment Plan For Fast Recovery (At Home)

Can you still workout with a bicep strain?

The most important thing you can do for biceps tendonitis is to take it easy. If you feel discomfort or pain during any exercise for your tendonitis, stop and rest. You can use ice and standard pain relievers to reduce swelling and soreness.

Should I massage a bicep strain?

Your initial assessment should ideally be within 48 hours of your injury. Above: Gentle massage can help in the treatment for a bicep muscle tear.

Is my bicep torn or strained?

The most common symptom of a bicep tear or strain is a sudden burst of pain in the upper arm near the shoulder. You could also hear a “popping” sound as the tendon tears. Other signs that you may have torn a bicep tendon can include: Weakness in the shoulder.

Is it better to rest or exercise a pulled muscle?

Your doctor may recommend the following at-home treatments: Rest. Rest the muscle for a few days or until your doctor gives you the okay. If you have a minor muscle strain, you should be able to do some gentle movement after two days.

Should I lift if my biceps are sore?

"Working out when sore is okay as long as it isn't affecting your movement to the point where it's causing you to compensate and do something in a way that's unsafe," says Dr. Hedt. "Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less you should feel it.

What exercises should I avoid with bicep strain?

Exercises to Avoid
  • Heavy lifting exercises like deadlifts and power cleans.
  • Direct arm work such as bicep curls and tricep pushdowns.
  • Exercises that require overhead lifting like shoulder presses.
  • Certain bodyweight exercises like pull-ups or chin-ups.

Can I do pushups with a bicep strain?

Push-ups. Avoid these until you have progressed quite a bit with the other strength training exercises, because they create a huge compression force on the bicep tendon. Push-ups often irritate the biceps tendon when you have biceps tendonitis.

Can you still flex your bicep if it's torn?

The “long head” of the biceps tendon is much more likely to tear than the “short head.” Because the short head is typically still attached, most people can still use their biceps to move their arm, even when there is a complete tear of the long head.

How do you rehab a strained bicep?

Biceps Stretch

Stand in front of a wall with a 6-inch distance and raise your injured arm palm down, below your shoulder's height. Keep your thumb on the wall and gently turn away from the wall, stretching your biceps as you move. Hold for 15 seconds, keeping your arm straight. Repeat three times daily.

How to speed up muscle strain recovery?

approach — rest, ice, compression, elevation:
  1. Rest. Avoid activities that cause pain, swelling or discomfort. ...
  2. Ice. Even if you're seeking medical help, ice the area immediately. ...
  3. Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops. ...
  4. Elevation.

What not to do with a torn bicep?

Since the biceps tendon takes more than 3 to 4 months to fully heal, it is important to protect the repair by restricting your activities. Light activities can begin soon after surgery. But heavy lifting and vigorous activity should be avoided for several months.

Should I skip the gym if I pulled a muscle?

Of course, you want to give your body the proper rest it needs to recover immediately post-op or when an injury is more acute, but typically after the first 1-2 weeks, go for it! In fact, research shows that it is actually beneficial to perform moderate exercise when recovering from an injury!

How long does a Grade 1 bicep strain take to heal?

Grade 1 tear:

Very few fibres are torn, only up to 20%. You can still pull on a heavy table or lift a full kettle, but pain can be felt during the use of the muscle. Recovery time: 4-5 days for healing to take place so that all the fibres can reconnect and heal.

How to speed up recovery?

POST-WORKOUT RECOVERY: 7 TIPS TO RECOVER QUICKER
  1. COOL DOWN PROPERLY. Post-workout recovery begins as soon as you stop training. ...
  2. STRETCH AND FOAM ROLL. ...
  3. EAT A POST-WORKOUT MEAL. ...
  4. HYDRATE. ...
  5. KEEP MOVING. ...
  6. GET PLENTY OF SLEEP. ...
  7. GET A MASSAGE.

How do you get rid of a strained bicep?

Management and Treatment
  1. Cold packs. Cold packs or ice can help reduce swelling and pain.
  2. Nonsteroidal anti-inflammatory drugs (NSAIDs). Medications like aspirin or ibuprofen can help relieve swelling and pain.
  3. Rest. ...
  4. Physical therapy. ...
  5. Steroid injections.

How do you test for bicep strain?

The Yergason test requires the patient to place the arm at his or her side with the elbow flexed at 90 degrees, and supinate against resistance18 (Figure 2). The test is considered positive if pain is referred to the bicipital groove.

Can bicep tear heal itself?

Partial tears may heal and may need protection during healing. Complete tears of the biceps tendon do not heal naturally as the tendon is pulled up into the arm by the biceps muscle.

How do you sleep with a strained bicep?

To get to sleep with bicep tendonitis, it's best to sleep either on your back, or on the non-affected side – using the sleeping positions above. You can also incorporate gentle shoulder stretches into your night-time routine, making sure that you don't push yourself too hard.

Is heat or ice better for bicep pain?

Cold should be applied for 10 to 15 minutes every 2 to 3 hours for swelling and after any activity that makes symptoms worse. Use ice packs or an ice massage. Heat may be used before performing stretching and strengthening activities prescribed by your health care provider or athletic trainer.

How do I know if I have a bicep strain?

Symptoms of a Torn or Strained Bicep

Sharp pain in the upper arm and shoulder. Popping sound or sensation in the shoulder. Bruising from the middle arm of the upper arm down to the elbow. Cramping of the biceps muscle during strenuous arm activity.

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