The Biceps Brachii
The Biceps Brachii Muscle: Trigger Points and Referred Pain
Where Is the Biceps Brachii Located?
About the Biceps Brachii
The biceps brachii is the large, visible muscle at the front of the upper arm. It has two portions—the long head and the short head—that work together to bend the elbow and turn the palm upward.
Trigger points may develop when the muscle is repeatedly overloaded by lifting, pulling, carrying, or activities involving frequent elbow bending. Although the tender area is usually in the muscle itself, discomfort may be felt in the front of the shoulder or near the elbow.
Biceps Brachii Referred Pain and Related Symptoms
Trigger points in the biceps brachii commonly produce a deep ache in the front of the shoulder or upper arm. Referred discomfort may also extend toward the crease at the front of the elbow.
- Tenderness or aching in the front of the upper arm.
- Discomfort in the front of the shoulder.
- Pain that may extend toward the front of the elbow.
- Discomfort when lifting, pulling, carrying, or bending the elbow.
- Fatigue or discomfort when turning the palm upward against resistance.
These symptoms may resemble those associated with biceps tendinopathy, the rotator cuff, the shoulder joint, the elbow joint, or irritated nerves. A referred-pain pattern can provide a useful clue, but it cannot confirm the cause of pain.
The image above shows possible locations of biceps brachii trigger points and referred discomfort.
What May Contribute to Biceps Brachii Trigger Points?
- Repeated lifting, pulling, or carrying with the elbow bent.
- Strength exercises such as curls, rows, pull-ups, or chin-ups.
- Holding a heavy object for an extended period.
- Repetitive work or sports involving frequent elbow bending.
- Repeated throwing or overhead activity.
- A sudden increase in lifting, training, or manual activity.
How to Help Prevent Biceps Brachii Trigger Points from Returning
- Increase lifting and exercise intensity gradually.
- Take regular breaks from repetitive elbow-bending activities.
- Use both arms when carrying heavier objects when possible.
- Keep loads close to your body and avoid gripping harder than necessary.
- Warm up before demanding pulling or lifting exercises.
- Allow enough recovery time between demanding activities.
Pay attention to activities or positions that repeatedly bring back your symptoms. Reducing or modifying the aggravating movement may be as important as massaging the tender area.
Biceps Brachii Self-Massage
Gentle self-massage may help reduce tension and tenderness in the biceps brachii.
Biceps Brachii Massage Instructions
Rest the arm in a comfortable position with the elbow slightly bent so the biceps remains relaxed. Using the fingers or supported thumb of the opposite hand, gently explore the muscle from below the shoulder toward the elbow.
When you locate a tender area, apply comfortable pressure for a few seconds, then massage slowly with small movements. You may also gently grasp the muscle between your thumb and fingers without pinching the skin.
Use caution: Avoid pressing deeply into the inner upper arm, the front of the shoulder, or the elbow crease. Stop immediately if the massage causes sharp pain, numbness, tingling, weakness, bruising, or discomfort traveling down the arm.
Sources and References
- Clair Davies and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. New Harbinger Publications, 2013.
- The biceps-brachii Anatomy and Function — TeachMeAnatomy.Com
I hope you find this information helpful.
Thank you for reading,
Michel Bourgeois
Licensed Massage Therapist
This article is provided for educational purposes only and does not constitute medical advice, a diagnosis, or a treatment.