How can I prevent biceps tendonitis?

The simplest way to avoid another episode of biceps tendonitis is to avoid the activity that caused it; of course, this may be impossible for the serious athlete. For these people, frequent breaks from the causative activity should become routine. It’s also wise to reduce or stop the activity at first sign of pain and to ice the bicep and shoulder following each training session or game.
You can help prevent biceps tendonitis by following these simple recommendations:

Diagnosis

To properly diagnose biceps, your physician will check your shoulder for any tenderness or joint looseness. You may be asked to extend, raise, or rotate your arm to determine any range-of-motion limits. If necessary, your physician will order x-rays or a magnetic resonance imaging (MRI) scan for a more detailed look at the injury.

Conservative treatment for biceps tendonitis can include:

If conservative measures are not effective, arthroscopic surgery may be necessary. During arthroscopic surgery, an orthopaedic surgeon makes a few small incisions and inserts extremely small instruments to exam the tendons. If necessary, the surgeon can then make any necessary repairs.

Improving Sports Performance
The key to improving sports performance after recovering from biceps tendonitis is a proper a rehabilitation program, and adhering to some of those same principles after the injury is gone.
The single most important aspect of improving performance is stretching before and after you step onto the field, court, ice, or golf course.

Benefits derived from stretching include:

REHABILITATION FOR BICEPS TENDONITIS
As an athlete, your number one concern is getting back to full strength as soon as possible so that you can return to training and competition. That is why appropriate rehabilitation is extremely important. The most common rehabilitation for biceps tendonitis often includes the following:

The major objectives of rehabilitation from biceps tendonitis are to improve the elasticity of the biceps tendon and to gradually increase pain-free  range of motion. The following exercises should be performed once or twice daily:

Alternative exercises
During the period when normal training should be avoided, alternative exercises may be used. These activities should not require any actions that create or intensify pain at the site of injury. They include:

REHABILITATION AFTER SURGERY
Your biceps tendonitis may require arthroscopic surgery to properly anchor the biceps tendon. Keep in mind that the soft tissue needs time to heal before exercise can begin.

A physical therapy program usually begins with range-of-motion and resistive exercises, then incorporates power, aerobic and muscular endurance, flexibility, and coordination drills.

Finally, patients develop speed and agility through sport-specific exercise routines.

The ultimate goal of surgery is to provide dynamic stability while maintaining full range of motion, so that athletes can return to competitive or recreational sports. Progress is assessed by the patient’s perception of how stable the biceps/shoulder feels and by comparing the strength and stability of the injured and uninjured arms.

How long will the effects of my injury last?
With proper rehabilitation, a first occurrence of biceps tendonitis diagnosed and treated in its early stages usually lasts two weeks. If the injury has recurred several times, or if surgery is necessary, full recovery may take as long as two months.

When can I return to my sport or activity?
The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your activity is determined by how soon your biceps tendon area recovers, not by how many days or weeks it has been since your injury occurred.

You may safely return to your sport or activity when: