Do you feel pain in your bicep while doing pullups or curls? You’re in luck, because I have a solution to help you fix this nagging problem.
The worst thing you could do is avoid pullups or curls… or even avoiding a specific grip variation that triggers the biceps pain.
The bicep pain you feel during these exercises or grip variation is simply a symptom. What you need to do is get to the root of the problem… and here’s how…
NOTE: I’m not a doctor, nor do I play one on T.V. I’m simply sharing self-massage strategies that have helped fix my bicep pain. Ya… I’m going bro… shoot me 😉
Seriously though… this is acute biceps pain that I’m addressing… pain that is only experienced during the exercise. If you experience chronic bicep pain you should consult a physician.
OK, now that we’ve cleared the air it’s time to fix your biceps pain…
The solution involves the use of a lacrosse ball. If you don’t have one, stop reading this post, run directly to your nearest sporting goods store (do not pass Go, do not collect $200), and buy one. In fact, buy two (1 for home and 1 to keep in your gym bag). They’re dirt cheap and one of the best investment’s you could make for your physique and overall well-being.
NOTE: special shout out to Dan Go, creator of 6-minute Superhuman for sending me the blue lacrosse ball in the video. I had previously been using a hard bocce ball… and this lacrosse ball is soooooo much better.
Basically, treat this self-massage technique as an exploratory mission. Slowly roll around various areas of your biceps until you find the source of the pain (trigger point). I recommend starting from your shoulder and rolling downward toward your elbow. When you discover the trigger point hold it for at least 10 seconds then slowly continue to roll it out. Repeat several times.
It can hurt like hell, but I encourage you to press firmly against the ball, and take some deep relaxing breaths. You may even experience a pulsating feeling at the trigger point… this is a great sign that the knot is working itself out.
This stuff works man! …like magic!
Just this past week I experienced bicep pain out of the blue while performing wide grip pullups. Instead of skipping the exercise I grabbed the lacrosse ball out of my gym bag and began this self-massage technique. I found the trigger point and worked the knot out. This took less then 5 minutes. I then went back to the pullup and experienced no pain at all.
The take home message… instead of avoiding an exercise that causes pain… get to the root of the problem and fix it!
Hope this helps… and if it does I’d love to hear about your experience.
Sculpt a Masterpiece,
Scott Tousignant
PS If you enjoyed this post I’m sure you will benefit from this one as well: How To Relieve Lower Back Tightness, Tension, and Soreness
About The Author
Scott Tousignant, BHK, is a Physique Coach with the knowledge and experience to help you sculpt your body into a chiseled work of art!
Scott believes the art of sculpting an aesthetically pleasing physique with ideal proportions and spectacular symmetry is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self-growth, self-discovery, and self-mastery that will impact every area of your life.
Scott’s body sculpting workout systems have been embraced by physique artists around the world. It’s time you became his next great success story! Choose the plan that best suits your needs by visiting the following links…
Speed Sculpt Plan: 33 Days To A Picture Perfect Physique
Lifestyle Plan: Metabolic Masterpiece Body Sculpting System