Why do my wrists hurt when I do push-ups?

Short Answer

Wrist pain during push-ups is often due to improper form, excessive pressure on the wrist joint, or pre-existing conditions like arthritis or carpal tunnel syndrome. Adjusting your technique and using wrist-friendly variations can help alleviate discomfort.

In-Depth Answer

Push-ups, a staple in many exercise routines, can sometimes lead to wrist pain. This discomfort is frequently caused by the hyperextension of the wrist joint when hands are placed flat on the ground. Over time, this can lead to strain and irritation. Additionally, previous injuries or conditions like arthritis can exacerbate the pain experienced during push-ups.

Why This Happens / Why It Matters

Joint Positioning

When performing push-ups, the wrists are often extended beyond their neutral position, creating stress on the ligaments and tendons. This unnatural angle can lead to pain, especially if the exercise is repeated frequently or with additional weight.

Pre-existing Conditions

Conditions such as arthritis or carpal tunnel syndrome can make the wrist more susceptible to pain during activities that involve pressure or repetitive motion. If these conditions are present, they can significantly impact the ability to perform push-ups without discomfort.

Research-Backed Key Points

• A study in the Journal of Orthopaedic & Sports Physical Therapy found that altering wrist angle can reduce stress and prevent pain.
• Research published in Clinical Biomechanics indicated that using push-up bars or similar aids can decrease wrist extension and alleviate discomfort.
• According to a 2020 study, individuals with wrist pain often benefit from strengthening exercises focused on the forearm and wrist muscles.

Practical Tips

• Use Push-Up Bars or Dumbbells: These tools help maintain a neutral wrist position, reducing strain.
• Modify Your Hand Placement: Place hands slightly outward or use a fist position to prevent excessive wrist extension.
• Strengthen Supporting Muscles: Engage in exercises that strengthen the forearm, wrist, and hand muscles.
• Warm-Up Thoroughly: Perform wrist stretches and warm-up exercises before starting your workout.

Common Myths or Mistakes

• Ignoring Pain: Continuing to exercise through pain can lead to more severe injuries.
• Overlooking Form: Proper technique is crucial; incorrect form can significantly increase the risk of pain and injury.
• Neglecting Variations: Many believe push-ups must be performed traditionally, but variations exist to accommodate different needs.

When to Seek Help / Warning Signs

• Persistent or worsening pain despite modifications
• Swelling or numbness in the wrist or hand
• Difficulty performing everyday tasks due to wrist discomfort

FAQs

Can wrist wraps help reduce pain during push-ups? Yes, wrist wraps can provide additional support and stability, potentially reducing pain during push-ups. However, they should not be used as a substitute for proper form and technique.

Are there alternative exercises to push-ups for someone with wrist pain? Yes, exercises like chest presses, wall push-ups, or using resistance bands can target similar muscle groups without placing strain on the wrists.

How can I prevent wrist pain in the future? Regularly incorporate wrist and forearm strengthening exercises into your routine, ensure proper form, and avoid overtraining to help prevent wrist pain.

Sources

• https://pubmed.ncbi.nlm.nih.gov/
• https://www.nih.gov/
• https://www.mayoclinic.org/

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