The bicep muscle is a symbol of strength and power. If you look at any chat emoticon, you will see a flexing arm. When you look at gym logos, they are usually a muscular arm curling a weight. Strong biceps are not only pivotal for esthetics, but they also serve as one of the more critical muscles in the body.
Knowing the importance of the muscle for everyday life is essential to take care of the joint, understand how it can be hurt, and, most importantly, how to take care of it. The bicep is located at the upper part of the arm. The front-facing muscles have two tendons that attach the muscle to the scapula bones and the shoulder and one lower tendon affixing to the radius bone at the elbow.
What the bicep does:
- Elbow flexion: The bending of the elbow.
- Supination of the forearm or hand: The rotation or twisting of the forearm away from the body.
- Shoulder flexion: The rising of the upper arm in front of the torso.
Common Injuries to the Bicep Tendons
There are a couple of common injuries involving the bicep tendons. These injuries can be quite painful and take a while to heal. Some cases might only require rest, while more challenging situations might call for surgery to reattach torn ligaments. Listed below are the four most common injuries:
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Biceps tendonitis at the shoulder:
Although tendons are strong, overuse can cause them to become sore. Tendonitis is a condition brought on by tiny tears in the tendon. Repetitive motion can lead to tendonitis. For example, professional baseball players, swimmers, tennis players, and golfers are susceptible to elbow, shoulder, and arm tendonitis. A sudden, significant load on the tendon may also result in tendonitis.
Biceps tendonitis can develop in the elbow or the shoulder. It is unusual to experience tendinitis simultaneously in both locations. Biceps tendonitis, a component of the rotator cuff complex, can develop in the shoulder simultaneously with rotator cuff inflammation.
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Tendon tear at the shoulder:
An overused tendon may deteriorate and eventually rip in severe or ongoing misuse. A tendon can also be torn due to an injury, such as awkwardly moving or twisting your elbow or shoulder, or falling while holding out your arm. While lifting a big object, the bicep tendon most frequently tears at the elbow (for example, a couch or a refrigerator).
Depending on where the tendon is torn, the most noticeable sign will be a sudden, intense pain in the superior part of your arm or near the elbow. A “pop” may be audible or felt when a tendon ruptures. Some indications that your biceps tendon may have ripped include:
- A bump that develops on the forearm or upper arm close to the elbow.
- A shoulder or elbow weakness sensation.
- Your arm has difficulty turning from the “palm down” to the “palm up” position.
- A modification in the shape of the upper arm “Popeye muscle,” the front of the bicep.
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Distal biceps tendonitis and tear at the elbow:
The “long head” tendon, which connects the biceps is the muscle to the top of the shoulder socket, and the “short head” tendon, which connects the muscle to the front of the shoulder, are the two tendons that hold the muscle to the shoulder. Tears mostly only happen in the long head. The good news is that even if the long-head tendon completely tears, the short-head tendon might still allow you to use your biceps muscle.
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Distal biceps tendon tears:
Two tendons attach the biceps muscle to the shoulder bone, but only one tendon holds it to the elbow. The distal biceps tendon is what it is known as. Distal biceps tendon tears are uncommon and are typically the result of an injury or severe lifting. The muscle is usually wholly torn away from the bone and retracted back when this tendon tears. It is challenging to perform demanding palm-up tasks with the right hand, like tightening screws.
How to Apply K-Tape to Your Biceps
Kinesiology sports tape, or K-Tape, is an elastic tape that supports muscles and joints during physical activity. K-Tape is often used to alleviate pain and support injured muscles or joints. K-Tape can also support muscles during exercise in order to reduce the risk of injury, improve performance, and avoid injury. Let’s take a look at a step-by-step guide on how to use K-tape.
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Prepare the Skin
Before applying K-Tape, it is essential to prepare the skin to ensure that the tape adheres properly. The skin around your biceps should be clean, dry, and free of oils or lotions. To prepare the skin, clean the area with soap and water and dry it thoroughly with a clean towel.
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Measure the Tape
Measure a length of K-Tape that can wrap around your bicep at least once, with a little extra for overlap. It’s important to note that the length of the tape will vary depending on the size of your biceps. You may need a shorter length of tape for smaller biceps, while larger biceps may require a longer length.
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Cut the Tape
Once you have measured the length of the tape, use scissors to cut the tape to the appropriate length. It’s essential to use sharp scissors to ensure that you can cut the tape smoothly and without any frayed edges.
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Apply the Tape
Before applying the K-Tape, ensuring that your bicep is in the correct position is essential. To do this, flex your arm and contract your bicep. This will ensure that your muscle is in the correct position and that the tape provides the proper support.
Start by applying the tape with no stretch, starting at the inside of your bicep, just above the elbow. Wrap the tape around your bicep, ensuring it is smooth and free of wrinkles or creases. The tape should be snug but not too tight. You want to provide support to the muscle without restricting blood flow.
Once you have wrapped the tape around your bicep, continue wrapping with approximately 50% stretch. Stretch the tape as you wrap it around your bicep, ensuring it is snug but not too tight. You want to provide enough support to your muscle without restricting blood flow. As you wrap the tape around your bicep, ensure no wrinkles or creases are in the tape. You want the tape to be smooth and even support your muscles correctly.
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Secure the Tape
Once you have wrapped the tape around your bicep, securing the tape in place is essential. You can do this by pressing down on the tape to ensure that it adheres to your skin. Smooth out any wrinkles in the tape, ensuring it is evenly applied. You can also use a pair of scissors to round the corners of the tape. This will help prevent the tape from peeling off and ensure it remains securely in place while you exercise.
Tips for Applying K-Tape to Your Biceps
- Apply the tape when your biceps is in a flexed position.
- Apply the tape with no stretch first, then apply the stretch as you wrap it around your bicep.
- Ensure that the tape is smooth and free of wrinkles or creases.
- Do not apply the tape too tightly, which can restrict blood flow and cause discomfort.
- If you feel any pain or discomfort while wearing K-Tape, remove it immediately.
- K-Tape should not be worn for extended periods, as it can cause skin irritation.
As you have seen above, the bicep muscle is an important muscle in the body that deserves the proper care and attention to remain healthy and stable. If you are hoping to prevent bicep injuries, or have already incurred one and want to begin your healing journey, applying K-tape to the injury is one of the best strategies for a speedy recovery. Hampton Adams is a leader in the K-tape industry and has a variety of types to fit your every want and need. Check out the Hampton Adams website for more information on their great selection of K-tapes.
