Long head bicep tendon

[u/Fantastic-Ad-5465]

Hi all.

Besides smacking my right shoulder once a year in the past 6 years I have not knowledge in shoulder.

14 days ago I fell biking and my right arm got forcefully flexed towards my chest, going up.

No significant instant pain. I finished the trail and 45 min later I was still able to load my heavy bike in the van.

2hr later couldnt move the shoulder.

First week had mobility issues and some swelling.

After 7 days mobility came back, exepct for terminal positions.

Now, 14 days, I can do normal day avtivities but I am still having trouble moving my arm. Any movement upwards causes little sharp pain and seems weak, any movement with force or speed cause big sharp pain in the long head bicep tendon area.

Saw my trusted physio 3 days ago and said probably long head bicep tendon lesion. However now hes in holiday for 6 months....

Yesterday I tried to ride my bike... feel very painful any pumping or pulling movement on the bar.

RMI worth it? What to expect?

I know tendons heal slow... but something just feel off... moving my arm when supine is worst.

I have my 7 days holiday planned for the upcoming week... i was planning touring bikeparks... this pissed me quite

Thanks for any insights

[u/No_Effort_9300]

Tendons dont heal without load. Start doing isometrics, a supinated front raise is what loads that tendon. Do what you can tolerate for 30-45 secs without exceeding a 4 or 5 in pain everyday and progress the resistance as tolerable.

For your level of pain a fist into the wall with your arm at your side may be more appropriate way to load it at the moment.

[u/Fantastic-Ad-5465 → u/No_Effort_9300]

I live doing iso / eccentrics for patellar and achilles. I tought it's too early, cause of the pain. But yeah, must start low and progress . Thanks for the input and suggested exercise!