It’s easy to ignore a sudden twinge in the elbow — until it becomes a tear. Biceps tendon injuries often start with minor strain and quickly progress to pain, swelling, or even rupture. If you’re active or perform repetitive lifting, knowing the leading biceps tendon tears can help you avoid a frustrating and potentially serious injury.
At Union County Orthopaedic Group, patients benefit from a multidisciplinary team of board-certified orthopaedic specialists. Among them is Dr. Mina Abdelshahed, a fellowship-trained expert in shoulder and elbow surgery who has extensive experience treating biceps tendon injuries. He completed his advanced training at NYU Langone Hospital for Joint Diseases and specializes in both surgical and non-surgical treatments for the upper arm and elbow.
What Exercises Lead to Biceps Tendon Tears?
Repetitive or forceful upper body exercises may increase your risk of injury. While staying active is key to good health, improper form or overexertion can strain the biceps tendon. Some common culprits include:
- Heavy weightlifting: Overloading during curls or pull movements can overstress the tendons.
- Overhead presses: Repeatedly pressing weights overhead strains both the shoulder and the elbow.
- Chin-ups or pull-ups: Sudden jerking or fast reps can lead to tendon rupture.
- Improper technique: Lifting with poor form or compensating due to fatigue increases your risk of injury.
Being mindful of technique, warming up, and using proper resistance levels are simple ways to prevent strain before it leads to a tear.
How to Avoid Tearing Your Biceps Tendon
While not all injuries are preventable, you can lower your risk by adjusting your activity habits. These simple changes may help protect your tendons:
- Stretch before and after workouts: Keeping muscles warm and flexible improves resilience.
- Use correct lifting posture: Maintain alignment and avoid swinging movements.
- Gradually increase resistance: Progressive overload prevents sudden strain.
- Listen to pain signals: Discomfort during exercise may signal micro-tears.
- Avoid lifting when fatigued: Muscle exhaustion reduces stability and control.
These preventative steps are especially important for middle-aged men, who are statistically more likely to experience complete tears.
Protect Your Strength and Avoid a Tear
Knowing the top causes of biceps tendon tears can help you stay active and pain-free. If you’re experiencing symptoms, the specialists at Union County Orthopaedic Group in Union, NJ, are here to help. Call 908-486-1111 to schedule your visit today.