[bigironhorse]

I'm getting pain on the biceps tendon in my elbow during and shortly after climbing. Have read a few articles but they seem to be for more serious injuries. I've no restricted movement and pain goes of a couple of hours after climbing. Any recommendations about how much time off I should have/excercises etc? Thanks

[mrjonathanr]

Biceps tendon? Where  -in crook of elbow? Probably brachialis. Do a search on here but if so eccentric hammer curls are a standard treatment.

[bigironhorse]

Thanks

[bigironhorse]

http://thomasbondphysio.blogspot.co.uk/2013/06/climbers-elbow-brachialis-tendonitis.html

[mrjonathanr]

That's the fellow! The article seems ok but - I'm not a physio btw, just a climber - it advises holding a weight palm-up for the eccentric exercise.

Supinating the palm engages the biceps - try it, your bicep will shorten. I'd have thought isolating brachialis holding a dumbell in hammer position is better (ie palm facing sideways, 90* to the floor not parallel to it). It's what I've done in the past.

[bigironhorse]

Yeah hammer curls seem to be the way for this sort of thing. Thanks.

[shark]

I tried a few things including curls but ice was the thing that got rid of it.

If you freeze water in yoghurt pots you can push it into the painful spot.

Try doing this every night before bed for a few minutes.