Do you have Tennis Elbow?
Tennis Elbow
It's good to be home.
Traveling stimulates the mind. We observe others unlike ourselves doing all sorts of activities. We experience a change in weather, different foods, and a different bed. Coming home to what we know can be rewarding but daunting as we pick up the pieces and get back to our routine. May you be blessed with some travel and may you enjoy coming home again.
In this week's blog, I'd like to address two sports we love: tennis and golf. Both are fantastic ways to explore the outdoors, get some exercise and make new friends. I enjoyed playing tennis since I was 11 years old. It was my favorite sport growing up in Corpus Christi. I continued it through college at Trinity in San Antonio, and joined a league when I landed my first real job here in Austin. Over the years, what once didn't bother my joints, now results in cringing pops and pain, especially at night. The doctors call this elbow pain tennis elbow or golf elbow. Both place the same stresses on the same joints, albeit slightly differently.
What is Biceps Tendonitis at the Elbow?
How is tendonitis at the elbow different from tendonitis at the shoulder?
That's what I wanted to know. The biceps muscle has two tendons that attach it to the bones of the shoulder and one tendon that attaches to the radius bone at the elbow. Injuries to the muscle include tendonitis and tendon tears. The tendons are tough strips of tissue that connect muscles to bones and allow us to move our limbs. Injuries from tennis and golf can affect the shoulder and the elbow. Distal biceps tendonitis involves a tear at the elbow.
Symptoms May Include
*Sharp pain at the shoulder or elbow.
*A bruise that appears on the upper arm or forearm near the elbow.
*A feeling of weakness in the shoulder or elbow.
*Trouble rotating your arm from a "palm down" to a "palm up" position.
*A change in the contour of the front of your bicep in the upper arm (“Popeye muscle”).
What causes biceps tendonitis?
Biceps tendonitis can happen with the wear and tear that you put on your tendons during your usual daily activities. As you get older, these tendons start to wear down and can get worse when you overuse them. When you use the same shoulder motions over and over again, the repeated wear and tear can lead to the condition.
Biceps tendonitis frequently affects athletes because of the repeated overhead motions they make in their sports. Baseball players, tennis players, golfers and swimmers are particularly at risk of developing the condition.
Learn More from the Cleveland Clinic
What does it feel like?
Pain at the elbow: A deep ache or tenderness located directly at the front of the elbow joint (the antecubital fossa).
Pain during movement: Discomfort that gets worse when you bend your elbow (flexion) or try to lift objects.
Trouble twisting the arm: Pain or wellness when you rotate your forearm to turn your palm upward (supination), especially against resistance.
Arm weakness: A general lack of strength or a fatigued feeling in the forearm and lower bicep when carrying items or doing bicep curls.
Creaking sensation: A rare crackling sound or grating feeling (crepitus) when moving or extending the elbow.
Learn more from UMass Memorial Health
Healing Yourself: Self MyoFascial Release
First, improve tissue quality again with a Self Myo Facial Release exercise, shown on Youtube with "Coach E" of Precision Movement. First, flex the elbow. Jam your opposite thumb in between your biceps and brachialis muscle. Now, slowly extend the elbow as you slide the thumb upward towards your shoulder. This will release scar tissue, adhesions, and muscle knots. Do this for 1-2 minutes. You are letting the right muscles move through their full range of motion....safely.
Second, Activate the "Correct" Muscle with the Forearm Supinator Activator exercise. You'll need a band. We use CoreFirst bands at my studio. Stand with your affected arm by your side. The band should be at the same height as your hand. Grab the band with your palm down (pronation). Turn your hand palm up (supination) as you extend the elbow. This shuts off the "naughty" bicep and fires up the tricep. It prevents the bicep from overfiring so that the "correct" muscle, the supinator, can do its job. The process is called Reciprocal Inhibition. The biceps brachii turns off. The supinator turns on. Do 2-3 sets. 4-6 reps. Hold each rep for 5 seconds.
Third, Curl the Brachialis exercise. Hold a weight or resistance band with your palm facing UP (supination). Turn the palm down (pronations) as you curl the bicep, bringing your palm towards the shoulder. Flex and squeeze 2 seconds. Do 2-4 sets. 6-8 reps.
Watch for a follow up to this blog with a video from Yoga by Dayna showing your each exercise.
You can also watch Coach E on his YouTube channel.
Yoga by Dayna in the Studio
with love from Winter Park, CO
Monday, September 28th
9:15 am Judy & Andy
10:30 Michael 11:45 am Deep Stretch-VIRTUAL & IN STUDIO
4:30 Mike & Katie
Tuesday, September 29th
9:00 Christina 10:15 Mat Pilates- VIRTUAL & IN STUDIO
1 pm Curt
Wednesday, September 30th
8:45 am Carol & Chris
10:15 Jenny
1 pm Judy & Andy
Thursday, October 1
9 Christina
10:30 Judy & Andy
Friday, October 2
On the road again...
Going to see family in Port Aransas for my birthday
A Special Invitation
Book your private session for half price
New clients are invited to work directly with Dayna. Mention this newsletter to secure 50% off your session. Valid for bookings after September 24, 2026.
September 15, 2026, Mat Pilates 9:15 am has been moved to Wednesday, September 16 at 10:15 a.m.
Class is virtual only; we are traveling.
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