Weak forearms and an imbalance between the muscles involved in curling can contribute to elbow pain. When the forearm muscles are not strong enough to stabilize the wrist and elbow, it increases the risk of strain and injury. Strengthening the forearm muscles can help mitigate this risk.
The Physical Demands of Curling
The sweeping motion, in particular, places significant demands on the upper body, including the triceps, biceps, and forearms. The glutes, quadriceps, and hamstrings are also important for maintaining balance and stability on the ice.
Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm; the brachialis and brachioradialis. 1 You use these muscles anytime you pick something up, which is common throughout daily life.
With a biceps rupture, most people report feeling or hearing a “pop” at the shoulder or elbow when the tendon breaks. People also notice: Severe pain that may go away after a few days. Bruising and sometimes swelling in that part of the arm.
You'll feel tension in the muscles in the front of your upper arm. When you're doing biceps curls, don't swing your arm or elbow. Be careful to keep your wrist straight and rigid. If you flex your wrist as you bend your elbow, you won't target the biceps muscle effectively and you may hurt your elbow.
If your goal is endurance and lean muscle, use a lighter weight and perform one to three sets of 12 to 16 reps with at least one day of rest in between. For maximum results, switch up your workouts. Don't do the exact same routines every session.
Once the distal biceps tendon is torn, it cannot regrow back to the bone and heal by itself.
The time needed to recover from a bicep tear or strain will depend on many factors, including age and health of patient, as well as severity of the injury. Mild injuries take ten weeks or more, while more severe injuries that require surgery can take months to fully recover function.
Strengthens your muscles: Sliding on the ice and being in a constant squatting position strengthens the calves, glutes and quadriceps. You can also get a good core workout by practicing curling and sweeping vigorously ahead of the stone.
The Journal of Applied Physiology states that single-joint movements like bicep curls increase strength and size by an extra 10% when added to a programme of multi-joint resistance exercises (read: pull-ups, squats and deads).
Barbell curls: three sets of 10-12 reps. Rest 60 seconds between sets. Single arm dumbbell bicep curls: three sets of eight reps per side (alternate arms). Rest 45-60 seconds between sets.
Results: 76 curlers (39%) participated; 79% of these reported curling related musculoskeletal pain, most commonly involving the knee (54%), back (33%), and shoulder (20%). Sweeping and delivering the stone were most likely to provoke symptoms.
Given that curling participation generally runs between 90 minutes and three hours, this can lead to a substantial amount of moderate to vigorous activity during the contest. The mean estimated MET value for the exercise session was 2.1 METs.
While curling is often thought of as a sport with a low risk for injury, the lunge position used to throw the stone down the ice can lead to low back and knee pain. “This position requires a combination of core strength and hip range of motion,” says Dr. Bassett.
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.
Grade 1: A mild strain causes pain and tenderness in the muscle with minimal structural damage. Grade 2: A moderate strain causes significant pain, moderate swelling, and some loss of muscle strength. Grade 3: A complete rupture causes severe pain and swelling and a complete loss of muscle function.
The most common symptom for patients experiencing triceps strain is a sudden pain when extending their elbow. Additional 'popping' or 'cracking' may also be heard when your straightening arm. The back of you arm may be sensitive to the touch and hurt when pressure is applied.
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.
According the American Academy of Orthopaedic Surgeons, the common symptoms of biceps tendonitis include: Pain or tenderness in the front of the shoulder, which worsens with overhead lifting or activity. Pain or achiness that moves down the upper arm bone. An occasional snapping sound or sensation in the shoulder.
If left untreated, a distal biceps rupture can lead to permanent weakness, discomfort, and even fatigue in your arm. The injury might not heal on its own, and surgery is often recommended to restore full strength and function.
So, yes, in terms of lasting gains, strength and endurance, the 100 rep workout will contribute to your muscle growth and sporting performance going forwards.
The average Dumbbell Curl weight for a female lifter is 30 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
While some sources say it can take as little as six weeks to see muscle growth, others suggest you can expect to see progress from 3 to 6 months. But generally, if you think you see your biceps getting bigger after only a few weeks, that's probably the result of swelling and muscle damage due to new exercise.