How to Fix a Bicep Tear

Last Updated: July 30, 2022 References

A biceps tendon injury can be alarming and interfere with your daily routine. Fortunately, only serious tears require medical care. For a minor injury, apply ice, rest your arm, and take over-the-counter pain medication. When the pain subsides, start to slowly resume physical activity. While a more serious injury might require surgery, almost all people with biceps tears regain their full strength and mobility.

Method 1

Method 1 of 3:

Providing Home Care

1
Seek medical attention for symptoms of a serious injury. Minor muscle injuries can often be treated at home, but serious injuries require prompt medical care. Signs that you need to see a doctor include a loud snap or pop when you suffered the injury, the inability to move your arm, and severe pain.^{[1]
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- Additionally, see a doctor if you notice a bulge, deformity, or dent at the top of your biceps muscle close to the shoulder. A bulge is a sign that one of the tendons that anchor the muscle is completely torn.
- Make note of any weakness, bruising, or inability to use the affected limb.
- The biceps muscle is connected to the shoulder and elbow, and complete tears can occur at either of these connections. Shoulder injuries are more common than elbow injuries.^{[2]
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- For elbow injuries, err on the side of caution and see your doctor. If an elbow injury requires surgery, waiting longer than 2 to 3 weeks can lead to complications.^{[3]
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2
Apply ice for 20 minutes promptly, and continue icing regularly. After suffering the injury, ice the affected area as soon as possible. Wrap ice or an ice pack in a towel instead of applying ice directly to your skin.^{[4]
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Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Expert Interview. 31 July 2020.} For the first day, apply ice for 20 minutes every hour.^{[5]
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- After the first day, continue to apply ice every 3 to 4 hours as long as you experience pain.
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3
Avoid using your injured arm until the pain starts to subside.^{[6]
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Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Expert Interview. 31 July 2020.} Following the injury, keep your arm as still as possible, avoid strenuous activities, and do not lift your arm above your head. It might be helpful to get a sling at your local pharmacy or from your doctor to keep your arm still.^{[7]
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- For a minor strain or sprain, pain might start to subside within 7 to 10 days. A partial or complete tear may take 3 or more months to heal.
4
Take over-the-counter pain relievers. Relieve pain, swelling, and inflammation with a non-steroidal over-the-counter NSAID, such as ibuprofen, naproxen or aspirin.^{[8]
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Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Expert Interview. 31 July 2020.} Ask your doctor or pharmacist to recommend a dosage, or read the label’s instructions. Take any medication as directed, and do not exceed the recommended dose.^{[9]
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5
Apply a warm compress to the injury after 48 hours. Since ice controls inflammation and can numb pain, it’s the best option for the first 2 days. After that time, use heat to improve blood flow and promote healing. Hold a warm compress to the affected area for around 15 minutes 3 to 4 times per day for as long as you experience pain.^{[10]
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- Purchase a warm compress at your local pharmacy, or make one by microwaving a damp towel for 30 seconds.
- Before holding the compress to your injured arm, test it with the back of your hand to ensure it’s not too hot.

Method 2

Method 2 of 3:

Resuming Physical Activity

1
Resume activities slowly and only after the pain subsides.^{[11]
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Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Expert Interview. 31 July 2020.} Stop doing any activity that causes pain. As you start resuming activities, you should still avoid lifting anything over 1 pound (0.45 kg), engaging your biceps muscle (such as by turning a screwdriver), and raising your injured arm above your head.
- Additionally, you should begin stretches and exercises once you can do so without experiencing pain.^{[12]
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- While you can manage a minor strain or sprain at home, it’s best to consult a physical therapist for a more serious partial or complete tear.
2
Begin with pendulum exercises. Bend forward from your waist and place your unaffected hand on a table or counter for support. Lean on the support so your injured arm hangs freely at your side. Gently swing your arm forward and backward with a slight circular motion 10 times.^{[13]
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- Keep your torso straight and knees slightly bent as you lean forward. Don’t arch your back or lock your knees.
- Do 2 sets of 10 stretches up to 3 times per day. Stop stretching if you experience any pain.
- Add new stretches to your regimen only if you can do so without feeling pain.
3
Perform shoulder shrugs and shoulder blade pinches. Start by standing with your feet shoulder-width apart and your arms by your sides. Inhale as you draw your shoulders into a shrug. Hold the shrug for 5 seconds, then exhale as you gently release your shoulders. Do 2 sets of 10 repetitions.
- To vary the stretch, raise your shoulders into a shrug, then draw them back to pinch your shoulder blades together. Hold the stretch for 5 seconds, then release.
4
Do flexion stretches by bending your elbow 10 times. Stand with your feet shoulder-width apart and your arms at your sides. With your fingers extended and palm facing forward, bend the elbow of your injured arm to raise your palm toward your shoulder. Bend your arm as far as you comfortably can, then slowly lower it to your side.^{[14]
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- Do a set of 10 stretches with your fingers extended, then do 10 repetitions with your fist closed.
5
Do 10 supination and pronation stretches. Stand with your feet shoulder-width apart, and bend your affected elbow 90 degrees so your forearm is extended forward. With your fingers spread, slowly rotate your palm so it faces upward and downward (supination and pronation). Turn your palm as far as you comfortably can in each direction until you feel a mild stretch.^{[15]
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6
Do 10 internal and external rotations. To do internal rotations, bend your elbow at a 90 degree angle, and keep your upper arm close to your side. Close your hand in a loose fist, hold your forearm straight in front of you, then slowly rotate it toward your chest as far as you comfortably can.^{[16]
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- For external rotations, bend your elbow, keep it close to your side, and slowly rotate your forearm away from your body.
- Do 2 sets of 10 repetitions for each stretch.
7
Try full shoulder flexion stretches. Stand with your feet shoulder-width apart, arms by your sides, and hands positioned so your thumbs face forward. Keep your elbow straight as you raise your arm forward. If you don’t experience pain, continue raising your arm until it’s over your head.
- Try to raise your arm by hinging your shoulder instead of hiking up your shoulder blade.
- If you don’t experience pain or discomfort, do 10 repetitions up to 3 times per day. Do not attempt to raise your arm above your head until the motion is completely pain-free.
- When you’re just starting out, it might help to assist your injured arm by raising it with your uninjured hand.
8
Use resistance bands after at least a week of pain-free stretching. To add resistance to internal and external rotations, hook the band to a doorknob, hold the other end, then rotate your forearm to pull the band away from the door. Bring your forearm toward your chest to do internal rotations, and turn it away from your body to do external rotations.
- For shoulder flexion stretches, stand on an end of the band and hold the end with your hand. Keep your elbow straight as you raise your arm forward and up over your head.
- Stop doing any exercises if you experience pain.
9
Do 2 sets of 8 to 12 biceps curls. When you first start out, do resistance biceps curls with 1 lb (450 g) weights. Stand with your feet shoulder-width apart and your weight evenly distributed. Keep your elbow close to your side as you bend it to bring the weight close to your shoulder. Hold the curl for 2 seconds, then slowly return to the starting position.^{[17]
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- Curl 1 arm at a time, and try to do 2 sets of 8 curls per arm.
- Do biceps curls 3 times per week. Over the course of the first week, try to gradually work your way up to 12 curls per set.
- As the exercise becomes easier, increase your weights in 1 lb (450 g) increments.

Method 3

Method 3 of 3:

Undergoing Surgery for a Biceps Tear

1
Ask the doctor about surgery for a complete tear or if other options fail. Surgery might be necessary if you suffered a serious injury or if pain persists after 3 months of conservative treatment.^{[18]
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Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Expert Interview. 31 July 2020.} Your doctor will order an x-ray or MRI to determine the extent of the damage. If surgery is necessary, they’ll recommend the right procedure based on their findings.^{[19]
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- Most of the time, biceps tears do not require surgery. For cases that do require surgery, there are rarely complications, and almost all patients regain full strength and range of motion.^{[20]
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2
Follow your doctor’s preoperative instructions. Before the procedure, you’ll need to avoid exposing the affected area to direct sunlight to prevent a sunburn. You’ll most likely need to stop eating after midnight the night before your surgery.
- Your doctor will provide you with detailed instructions about preparing for your surgery. Follow their directions carefully to avoid complications.
- You’ll most likely have to take certain medication with a sip of water the morning before the operation. Ask your doctor for directions beforehand.
3
Care for the incision site and keep it dry for 2 days. You’ll likely be able to go home a few hours after the procedure. Your arm will need to stay in a sling or a brace, and you’ll need to ice the area regularly to control pain and swelling. Additionally, you’ll need to clean the incision and change the dressing according to your doctor’s instructions.
- Specific instructions may vary, but you’ll likely need to keep the dressing in place and site dry for 48 hours. Then, you’ll gently clean the incision with warm water and a mild soap, dry it with a clean cloth, and dress it with a new bandage.
4
Do pendulum exercises after 1 day if you had shoulder surgery. Your doctor will provide you with specific instructions about moving your shoulder. Follow your doctor’s post-operation instructions carefully. They might have you remove your sling to do pendulum exercises for 2 to 3 minutes 3 or 4 times per day. Additionally, they’ll also instruct you to practice gripping a ball, bending your wrist, and moving your fingers.
- When to begin and the extent to which you’ll move your shoulder depends on the severity of your injury. Follow your doctor’s specific instructions.
5
Keep your arm immobilized for 2 weeks if you had elbow surgery. If your injury affected your elbow instead of your shoulder, you will need to keep your brace on at all times until the first follow-up appointment. Your doctor will then provide instructions on doing passive range of motion (PROM) exercises by moving your elbow with your uninjured arm.
- Your arm will be immobilized, but you’ll still need to practice gripping a ball, bend your wrist, and move your fingers several times a day.
6
See a physical therapist to regain your range of motion. Following surgery, you’ll need to see a physical therapist for 6-8 weeks. They’ll start by assisting you with passive range of motion stretches. After a few weeks, they’ll provide instructions on actively stretching your injured arm at home.^{[21]
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- Passive stretches are when the injured arm is manually stretched by the physical therapist. For active stretches, you’ll move your arm without assistance.
- Ask your doctor to recommend a physical therapist.
7
Allow 3 to 6 months to fully recover. Depending on the severity of your injury, expect to limit your activities for 4-8 weeks. As you heal, you’ll be able to use the arm for light activities, but you should still avoid lifting heavy objects or raising the arm above your head.^{[22]
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- Your doctor and physical therapist will provide instructions about how you can use the injured arm. Don’t do any activities more demanding than they recommend, and stop doing an activity if it causes pain. They will also let you know when you can resume activities as normal.
- With physical therapy, almost all patients regain their full strength and range of motion after a biceps tear is surgically repaired.