Feeling pain in the front of your shoulders that gets worse when you’re pulling or lifting? Do you hear a clicking sound in your shoulders, especially at night? Maybe you have a dull ache coming from your upper arms going to the elbow. Any or all of those are signs of biceps tendinopathy.
Biceps tendinopathy usually happens when the long head biceps muscle is injured, leading to impaired function. The long head muscle is attached to the shoulder joint capsule. This tendon is also near some very important shoulder structures like the rotator cuff. When stressed due to excessive pulling or pinching, it can cause pain (hence, “-pathy”, meaning pain). If the tendon gets inflamed and you have swelling, you’re looking at biceps tendonitis (“-itis” denotes inflammation.)
Biceps tendonitis can sometimes take weeks to heal. One of the best ways to speed up recovery is through massage therapy. Massage helps relieve the pain and not only relaxes the inflamed tendon, it can also help strengthen it. Fortunately, we have the best massage gun for the job.
In part 8 of this series, we talk about how to use a massage gun on biceps, or specifically, using your HYDRAGUN to help maintain biceps health, decrease soreness from intense workouts, alleviate pain and boost your recovery time.
The Attachment Heads
The HYDRAGUN comes with 4 regular and 2 stainless steel attachment heads.
· ball - recommended for large muscle groups
· fork - has dual-point targeting and is great for deeper penetration of medium muscle groups
· bullet - recommended for pinpoint targeting of tight knots
The flat heads (1 regular, 2 stainless steel) are suggested for larger surface areas.
You can use your HYDRAGUN all over the body, from the neck, shoulders, torso, legs and feet.
Using a Massage Gun on Biceps
The biceps muscle can be found at the front of the upper arm. It has two tendons attached to it, simply called the long and short heads. These tendons connect to bones and primarily function to assist in limb movement.
Recommended Attachment Head to Use:
- For warm-ups, cool-downs, between sets and for recovery – ball or flat head
- For deep, tight knots - fork head
1. Choose the attachment.
2. Turn the HYDRAGUN on and choose the speed setting.
3. Apply HYDRAGUN to the body.
For warm-ups and between sets:
1. Lift your arm to the side and start massaging using the HYDRAGUN, starting from the pecs all the way to the elbow joint for half a minute.
2. Bend your elbow and massage back up, moving the HYDRAGUN across the biceps. Do this for another half-minute.
3. Finally, lightly stretch the arm.
4. Do this on each side.
For cool-downs and recovery:
1. Float the HYDRAGUN across all the muscle fibers.
2. Move the gun around the front of the shoulder, move up and down, side to side and then back and forth.
3. Do this for a minimum of 120 seconds (2 minutes).
For deep and tight knots:
For deep knots, use a fork or a flat head attachment. Let the HYDRAGUN rest on the top of the biceps tendons for no more than a few seconds.
Tip: Recommended attachment heads are just that – suggestions. HYDRAGUN can easily be customized depending on your needs so feel free to choose which attachment head and speed works best for you.
(See more usage and safety tips here.)
Biceps tendonitis can be painful. To prevent it, you must ensure that you maintain adequate flexibility. To do this, make sure that you couple your HYDRAGUN massage sessions with a few minutes of stretching exercises before even starting your workout.
If you’re already suffering from tendonitis, both stretching and massage can vastly improve recovery. However, if the pain persists, please see a doctor.
Suffering from pain in other areas? Check out the rest of our muscle recovery series.
No HYDRAGUN yet? Don’t miss out on the Future of Recovery. Get HYDRAGUN here.