Severe bicep pain - training solution?

[VincentB]

Hi,

So the brief version is that every time I get back in the water, after time away from surfing, I experience intense pain in my lower bicep, almost at my inner elbow. What can I do in the gym to avoid this happening?

Here's the long version - I grew up in the water, either surfing or doing competitive swimming (sprinting). Now, I live all over the place. Sometimes I will go months or a year away from the ocean, and then live by the water again, and want to surf all the time again. I also keep in good shape, with a combination of weight training and cardio. So I do know how to paddle, and I have shoulder and back muscles. Even in those first sessions I will be snagging waves others can't get.

However what gets me every time - and it is intense - is a pain in my lower bicep. The right arm is always worse than the left, but both will start to hurt after a little while. It is paddling that does it - especially when I paddle really hard for a wave. After the pain has started, everything is difficult - duck diving, even pushing down on the board to stand up. My usual solution is that I take 3-4 ibuprofen before going out, and after a week or two or three of surfing the pain is reduced considerably, but doesn't go away completely, and will come back if I subject my arms to a long, difficult session. It is never my back or shoulders that get tired, it's always bicep pain. The fact that it improves as I get back into surfing shape leads me to believe it is muscular / strength, but maybe I'm wrong. It is also possible I have scar tissue in there (I do massage the muscle before / after surfing with a lacrosse ball when it is really bad), but who knows. Sometimes, it also feels like it could also be the really inner part of the tricep. But, how can I get rid of this forever? What can I do, in that period away from the water, so that when I get back in, this doesn't happen?

Another piece of the puzzle (though perhaps not relevant) is that I don't REALLY train biceps in the gym; not with the focus I give squats, bench, military press, bent rows, etc. I always figured curls are sort of beach-muscle exercises and I focus on big compound lifts. So maybe (?) my shoulders and chest are a lot stronger than my biceps, and this is a strength imbalance? Even if that were the case, I'm still not sure what to do.

But I'm sure someone out there knows what this is. What is the exercise to beef up whatever it is that is lacking for me?

Would really appreciate the help, this problem is years old now,
Vincent

[IB_Surfer]

Try aspirin rub, usually helps with the inflamation that causes the pain. Muscle strains are different than joints, so anything topical is usually a good deal

[Lebowski]

I have had something similar from pull ups, and I think it's from forearm inflexibility. For me, stretching this area mainly by twisting my arm one way and then the other pretty much fixes it. I just grab my hand with the other hand, straighten my arm and twist and hold for a little while. Then do it in the other direction.

[Sandbank]

I'm a climbing coach so have come across many bicep issues. There could be many thinks going on but from what you've described I'd say that you should add in some bicep work. I know it's kind of unfashionable at the moment but they're important muscles for functional arm strength.

Based at the lower part of your bicep I'd suggest it could be a weakness (relative to the rest of the chain) of your brachialis / brachiordialis which causes excessive strain when they're put to the test.

I'd reccomend some hammer curls to specifically target them. You'll maybe feel like a bit of a douch busting the curls out in the gym but they'll do what they're designed to do. I'd follow a normal strengthening protocol.

Also Re: advice for medication above - that's a poor choice. You can almost always fix chronic issues with the right strengthening and stretching and avoid the chemicals.

I hope that helps!

[shaaaaaan2020]

Hey man - sounds like an imbalance alright. Might even be your paddling technique - may be using too much arm, vs not enough back. And if paddling is triggering it - very likely in your rotator cuff somewhere. The top of your bicep is attached up there. Had a similar thing last summer - but it was in my tricep - then when I got that sorted it was pain in my collar bone. Finally went to a physical therapist - they diagnosed it - gave me an exercise plan to "reset" how I was moving my shoulders - starting my paddle stroke from my back - as opposed to my shoulders. saw them once a week for two months and it was fixed - made me a much more efficient paddler as well - can stay out longer without fatigue. Anyway - I'd see a PT - if you live in a town with a lot of surfers - you'll be able to find one who specializes in surf injuries and can fix shoulders. Hope this helps!