tendonitis from wrist through bicept

I tore cartilage in my left wrist 5 yrs ago…never felt healed enough to do strengthinening exercises and my arms have weakened as a result. soon the tendonitis tunnelled up both arms and now it is easy to inflame any one of them at any time of the day… I wwant to do push ups again but can’t and curls are out of the question… I do some yoga and stretching and hiking but thats about it… I am leery of any more surgery and do not take pain pills cause they tox theliver and have never worked well… It has been so longnow that I just grin and bear it and ice a lot and wait for it to subside and then deal with the next flare-up and repeat process…which is insane… I have narrowed the track of pain down to the bicept tendons from the mid arm down to the inside of the wrists…at times there is a lot of forearm pain inthe extensors…massage helps…acupuncture not…dont want to wear braces either as they just make my arms weaker…there must be something I can do over time that can rebuild my muscles so not so much stress is on the tendons and attachments…appreicate your advise…