The upper arm consists of the muscles that bend and straighten the elbow, namely the large bicep and tricep muscles. It also includes the deeper brachialis and brachioradialis, as well as the muscles that rotate the forearm. In this section you will find our available treatment plans as well as the different self treatment techniques on this site.
Injury Treatment Plans for this area:
(* note. each treatment plan includes a free downloadable PDF. Here’s a post on how to use them.)
1) Bicep strain/sprain. Click here.
This is part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system including self massage, mobilizations, kinesiology taping, stretching and strengthening.
Individual Parts of Self Treatment System:
Part 1. Self Muscle Massage.
- Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the upper arm using a foam roller and tennis ball. Click here.
- Blog post on tennis ball/active mobilizations for the biceps and triceps. Click here.
Part 3. Stretching.
- Blog post on stretches for the bicep and tricep. Click here.
Part 4. Kinesiology tape
Stay tuned. Applications will added as we talk about different injuries.
Part 5. Strengthening
Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).