Push-ups are a good way of strengthening the upper body, but they put a lot of pressure and strain on the wrists. The push-up position results in extreme extension and compression of the joints in the wrist. This puts pressure on the support structures including the bones, ligaments, tendons and cartilage.
Unlike the ankles and feet the wrists and hands are not designed and often not conditioned for weightbearing. A number of conditions can cause pain in your wrist when you do push-ups. Carpal Tunnel Syndrome causes pain on the thumb side of the wrist and hand due to compression of the median nerve as it passes through the wrist.
The nerve passes through a narrow space in the wrist and the push-up position narrows this space even further.
If this is the problem, you may also experience pins and needles in the thumb side of the wrist, palm and first three fingers. You may also feel some weakness in the hand. Tendons join the muscles of the forearm to bones in the hand.
They also pass through a narrow space on their way into the hand. This narrowing can cause rubbing of the tendons, which causes pain and swelling. This is especially likely to happen if the muscles are tight or too weak for what you are trying to get them to do.
The tendons on the thumb side of the wrist are most often effected and this is called DeQuervains Tenosynovitis. A wrist sprain occurs when the ligaments which join bone to bone are pulled or even torn.
A sprained wrist usually occurs with a sudden injury such as a fall or forceful twist or pull on the hand. Less commonly it can occur gradually if the wrist is held in an extreme position for a long period of time. Whether you're brand new to push-ups or a seasoned athlete, it's easy to misplace your hands in the movement from time to time. Placing your hands too wide or out in front places the wrist in a compromised position leading to pain and possible injury.
Place your hands and wrists directly under your shoulders, says Prince Brathwaite , founder of Trooper Fitness in New York. Then, look at the angles from shoulder to elbow to wrist and visualize what this should look like pressing away from the floor.
The push-up originates as a plank, which means maintaining a straight body line is extremely important. And that also means that in a proper high plank , your hips will be parallel to the ground, in line with your shoulders. If you pike them too high or sink down toward the ground, that can create an uneven distribution of body weight which can increase the pressure on shoulders and wrists, Brodman says.
Want to take this to the next level? Brodman recommends strengthening your core for a stronger push-up form with exercises like the farmers carry , which reinforces a tall, straight body. Brathwaite says that he often sees beginners flaring their elbows out to the side too much, which can place unnecessary strain on wrists and shoulders. Aim for a degree angle between your upper arm and your torso during your push-ups, keeping your elbows tucked in closer to the body.
This may require filming yourself or asking a trainer to critique your form until you get the hand of it. Without proper core engagement , your shoulders and wrists can be taking on excess strain. Which is where our bodies can sag, shift, etc. Think of the push-up as a plank in motion. Keep your core tight and ensure your body moves up and down without any snake-like motion to protect your wrists.
Need to work on developing more core strength? Good news: You don't need much more than your body weight and a yoga mat. While the above mistakes could be the reason why you experience wrist pain, it's important to note that there could be another reason you're experiencing discomfort when doing the popular exercise.
Looking for a new pushup workout? Bonus: Wrist mobility is often a limiting factor in the front squat, but this drill will help you hold the bar in the proper position. United States. Type keyword s to search. Today's Top Stories. How to Eat Like Chris Hemsworth.
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