Biceps Tendonitis Recovery in San Jose

Biceps tendonitis happens when the tendons that connect your biceps muscle to the shoulder and elbow become inflamed or irritated. This may be due to overuse, repetitive motion, or a sudden injury, like falling or lifting something too heavy, too quickly.

As a sports medicine specialist, I see a lot of patients who feel frustrated with how long it takes their shoulder to heal. It’s completely understandable. When your pain limits movement it can interfere with your daily life and take an emotional toll, too.

In this guide, I’ll walk you through what recovery looks like. I’ll also share when it’s time to see a specialist and what you can do at home to support your healing process.

Bicep Tendonitis Recovery Timeline

When I see patients early, before the pain gets too intense, we can usually get things under control within 2 to 4 weeks. In most mild to moderate cases, the pain gradually settles. You may feel a dull ache in the front of your shoulder or upper arm. It often gets worse after activity or later in the evening.

With rest, ice, and gentle exercises, many of my patients notice less stiffness and better movement over the next 3 to 4 weeks.

Here’s what your recovery timeline might look like:

First 1-2 Weeks:

This is usually when pain and stiffness are at their worst. You might feel a sharp, aching, or throbbing pain when you lift your arm or try to rotate your shoulder.

During this phase, rest is important. Ice and anti-inflammatory medications may ease the swelling and discomfort.

Once you can move your shoulder without sharp pain, it’s safe to start gentle exercises. I often recommend pendulum swings or passive stretches to keep the joint mobile. Go slow. At this stage, doing too much can set your recovery back.

2–4 Weeks:

By now, the swelling should be going down. Pain usually starts to ease, especially if you’ve been careful to avoid aggravating movements.

Many patients notice less stiffness and an improved range of motion. Once the swelling is gone, you can try using heat to loosen up any tight muscles. If your pain has been consistently low, it’s okay to begin light strengthening exercises. Bicep curls with light weights or a resistance band are usually a good place to start.

4-6 Weeks and Beyond:

By this point, you feel much better. Pain is either mild or completely gone. Your strength will continue to come back, although some tightness or weakness is still common.

You can start getting back to your usual activities, but hold off on anything high-impact. Heavy lifting or overhead sports should wait until you’ve been evaluated by a professional. 

How to Treat Bicep Tendonitis At Home

During the first 2 to 3 days after your injury, focus on these three steps:

• Avoid heavy lifting, elbow bending, or reaching overhead.
• Use an ice pack or frozen peas wrapped in a towel. Apply for 20 minutes every 2 to 3 hours.
• Wrap the area with a soft brace or elastic bandage. It should be snug, not tight. Make sure to take off the bandage or brace before going to bed.

Is Ice, Heat, or Medication Better for Treating Biceps Tendon Inflammation? 

When I treat bicep tendonitis, I usually start with rest, ice, anti-inflammatories, and heat. In the first few weeks, ice may help reduce inflammation and pain. 

Anti-inflammatories like ibuprofen or naproxen may also reduce pain and swelling. I recommend using them short-term, along with physical therapy, but not as a long-term solution. 

Heat is helpful later, once the inflammation has reduced. It relaxes tight muscles around the tendon and eases tension. If you’re not sure when to use what, don’t worry. I walk my patients through these steps during our consultation session.

If you feel a deep, tight ache in your upper arm, a gentle massage around the area may help. But avoid pressing directly on the biceps tendon, especially with firm pressure. That can make the pain worse later.

Many people think biceps tendonitis happens because of tight muscles that need stretching. In reality, it’s usually due to overuse or shoulder issues. Aggressive stretching can actually make it worse.

What to Do When Home Treatment Isn’t Working for Your Pain 

By about 6 weeks, you should notice less pain and better movement. If you don’t see progress, or things get worse, your tendon may not be healing properly. In some cases, surgery might be needed.

When conservative treatments haven’t provided the relief you’re seeking, PRP therapy may be worth considering before exploring surgical options. This regenerative treatment uses your body’s own healing factors to potentially stimulate tendon repair, offering hope for improved function and reduced pain.

Because the shoulder is so complex, pain that feels like biceps tendonitis might actually be:

• A rotator cuff tear
• Shoulder impingement
• A labral injury

These conditions can have symptoms similar to tendonitis. So if your pain keeps coming back or never fully improves, there may be more going on.

If your symptoms are lingering, come visit me. The sooner we find the real cause, the sooner we can get you on the right path to recovery.

What Happens If Bicep Tendonitis Goes Untreated? 

When tendonitis is caught early and treated properly, it heals well. But if the tendon is repeatedly stressed, the fibers can weaken and start to tear.

Over time, this may lead to chronic inflammation or full tears. When that happens, you may notice bicep weakness or difficulty rotating your arm.

When to Seek Medical Care for Biceps Tendon Pain

If you feel sharp, sudden pain or see a bulge in your upper arm, call your provider. I also tell my patients to watch for:

• Sudden, severe pain
• Weakness or trouble using the arm
• Swelling, bruising, or visible changes

These may be signs of a tendon rupture or structural injury. If pain or limited movement lasts more than 3–4 weeks, it’s time to get it checked. Early care makes a big difference.

What Can I Expect During My Bicep Tendonitis Evaluation?

When you come in, I start by asking about your symptoms, history, and any triggers. Then, I do a physical exam to check for tenderness, strength, stability, and range of motion. This helps me find the source of your pain.

If needed, I may order imaging such as:

• X-rays
• Ultrasound
• Magnetic resonance imaging (MRI)

Based on what we find, I might recommend steroid injections, physical therapy, or sometimes surgery. My goal is to choose the best option for your recovery.

Early evaluation is important as it helps catch issues before they become chronic and speed up healing. At my San Jose clinic, we offer fast access to imaging and expert care.

Preventing Setbacks During Biceps Tendonitis Recovery 

Once healing starts, your job is to protect that progress. Most setbacks I see aren’t from the injury; they often happen during recovery.

Can I Make Biceps Tendonitis Worse During Self-Treatment? 

Yes, and it’s more common than you think. I see patients return to an activity too quickly or skip ice packs because they “feel fine.” That can easily flare up your symptoms.

Even simple movements may slow healing. I tell my patients to:

• Avoid raising your arm above shoulder height, skip hanging laundry, or washing windows.
• Keep your hands low on the wheel when driving.
• Sleep with your arm by your side, not overhead.
• Sit with good posture to avoid extra strain.
• Avoid overhead lifting, deep push-ups, turning your arm in or out, or strength movements that lift your upper arms above shoulder level.

Safe Movements Recommended During Tendon Rehabilitation

Here are some exercises I recommend, based on your stage of recovery:

• Pendulum exercises (weeks 1-3): Lean on a table with your good arm. Let the sore arm hang and swing it gently in small circles for 30 seconds each way. Do this once or twice a day.
• Wall walks (weeks 1-3): Face a wall and walk your fingers up to shoulder height. Go a little higher each day as it gets easier.
• Scapular retractions (weeks 1-3): Squeeze your shoulder blades together. Hold for 5 seconds, then relax. This helps support your shoulder without strain.
• Isometric biceps holds (weeks 4-6): With your elbow bent at 90 degrees, press your hand into a wall or pillow. Hold for 5 seconds. Repeat 8–10 times.

External rotation with a resistance band (weeks 6-8): If mobility has returned, start gentle strengthening. Tie a band to a doorknob. Keep your elbow tucked in and pull the band outward. Stop if it hurts.

The Bottom Line

Biceps tendonitis is common and frustrating, but treatable. With the right care early on, most people recover fully without surgery.

At my San Jose clinic, I help you get clear answers and a plan that fits your lifestyle. If your shoulder pain is holding you back, let’s get you moving comfortably again. I’m here to help you get back to what you love.