Wrist Pain with Push-ups
Wrist pain is a common complaint among individuals who are getting back into working out, particularly when it comes to push-ups. If you're experiencing discomfort or pain in your wrists during push-ups, don't let it discourage you from continuing your fitness journey. Instead, let's dive into some of the causes of wrist pain during push-ups and what you can do to alleviate it.
First, let's talk about the mechanics of push-ups. During a push-up, your body weight is supported by your hands, which are positioned on the ground. The wrists are in a position of extension, meaning they are bent back. This position can put a lot of stress on the wrists and can lead to pain if proper form is not maintained, your wrists aren’t strong enough to tolerate the load on them, and/or if you don’t have the range of motion required to perform the exercise.
One of the main causes of wrist pain during push-ups is poor form. If your wrists are not in a neutral position, it can put unnecessary stress on the joints and lead to pain. This may be a simple as adjusting hand position by ensuring your hands are positioned directly under your shoulders and that your wrists are in a neutral position. This means that your wrists should be in line with your forearms, rather than bent back or forward.
Another cause of wrist pain during push-ups is a lack of strength in the wrists and forearms. As you're getting back into working out, it's important to remember that your body needs time to adapt to the new demands being placed on it. Building up strength in your wrists, forearms, arms and chest can help to alleviate pain during push-ups.
Lastly, wrist and forearm mobility and a lack there of may be the cause or a contributing factor to your wrist pain with push ups. You know the old saying “if you don’t use it, you lose it?” The amount of wrist extension required to perform a push up is not a position that you otherwise intentionally place you wrist in very often. This overtime may result joint and tissue stiffness, both of which may result in pain when pushed to their limit.
If you're experiencing wrist pain during push-ups, there are a few things you can do to alleviate it. One option is to use wrist wraps or straps. This may help stabilize the joint which may in term reduce pain. You can also try doing push-ups with your hands elevated, such as on a bench or steps, or with your hands on a wedge. This can take some of the pressure off of the wrists by reducing the amount of extension and can help to alleviate pain.
In conclusion, wrist pain during push-ups is a common issue among individuals who are getting back into working out. The main causes of wrist pain during push-ups are poor form and a lack of mobility and strength in the wrists and forearms. If you're experiencing chronic pain, or if you are still experiencing pain after attempted the suggestions mentioned above, it may be beneficial to seek out the help of a physical therapist who can help you to identify the root cause of your wrist pain and develop an individualized treatment plan to address it. This may include exercises to improve strength and flexibility in the wrists and forearms, as well as modifications to your workout routine to reduce stress on the wrists. Remember that pain is a sign that something is wrong, and it should never be ignored.
Yours Truly,
Savannah Torrez, PT, DPT, COMT
“Nobody who ever gave their best regretted it.”
