Biceps Injury Recovery Guide

The bicep is probably the most famous of muscles, with many guys going to the gym to build their biceps!

Unfortunately a lot of people go to the gym and pick up way to heavy a weight to start and then injure their bicep causing them to be unable to continue training. If this has happened to you, check out this 6 stage process to help recover from an injured bicep.

Remember with any minor muscular injury it is crucial to stick to the well known RICE (Rest, Ice, Compression, and Elevation) protocol.

#1. Self Massage

  • You certainly won't look you're best doing this exercises
  • Using a foam roller parallel to your body, roll along the length of the bicep
  • Aim to use the roller for 5 minutes to decrease initial tightness caused from the injury

#2. Mobilisation

  • Again this is a position where you won't look your finest
  • The aim is to place the tennis ball on the tighter areas of the injured bicep and then move the arm through its range
  • Aim to build up to 10-20 reps, it may feel uncomfortable to start but will get easier fairly quickly

#3. Stretching

  • Stretching the bicep is one of the easier ones and is similar to those who stretch their chest
  • It is important to keep your elbow straight and your hand around waist height
  • From there, rotate to stretch the muscle and hold for 30 seconds, repeating 4 times

#4. Kinesiology Taping

  • To apply SPORTTAPE for the bicep, first cut an I strip to run the length of the bicep
  • With the first section, apply with 50% tension over the bicep tendon
  • Extend the arm and shoulder to stretch the bicep and apply with 0% stretch. Apply a pain strip with 50% stretch if needed!

#5. Strengthening

  • Using a stretch band for bicep strengthening will allow to make the exercise harder or easier according to your rehab
  • It is important to keep your wrist in a neutral position and don't arch your back when completing reps
  • Aim to build up to 12 reps for 4 sets in a controlled manner, not allowing the band to snap back.

#6. Return to Sport

  • Once you are feeling stronger, double check with a medical professional and you will be ready to get back to sport.  

Remember, if problems persist please seek help from a medical professional. If you have any questions regards injuries please feel free to email us on: and we will be able to help where we can!