Why Do My Elbows Hurt After Push-Ups? Joint Pain

Q: Why Do My Elbows Hurt After Push-Ups? Joint Pain

Hello： If this situation occurs only after doing push-ups, it may simply be an exercise-related injury. <br>It is advisable to reduce your workout intensity or even completely stop doing push-ups for now. <br>Please note that before performing push-ups, in addition to stretching

Unable to perform more than 10 push-ups due to pain in the wrist joint?

I am unable to perform more than 10 push-ups due to pain in my wrist joints.
When I press on the bony areas of the joints, there is a slight pain sensation.
Can you tell me why this is happening? Two to three years ago, only my left hand experienced this issue, but after doing 50 push-ups daily this year, my right wrist has started to feel the same as my left.
What should I do?

Van, 40~49 year old female. Ask Date: 2005/05/16

Dr. Lin Xiaoyi reply Orthopedics

Hello: If this situation occurs only after doing push-ups, it may simply be an exercise-related injury.
It is advisable to reduce your workout intensity or even completely stop doing push-ups for now.
Please note that before performing push-ups, in addition to stretching your wrists, you should engage in some light full-body exercises, such as jogging for 20 minutes, to prepare your body for exercise and reduce the risk of injury.
If you still experience wrist discomfort, you can apply a warm compress to your wrists before exercising to improve blood circulation and decrease the likelihood of injury.
If you experience some pain after exercising, applying ice can help alleviate inflammation.
Furthermore, if you have never done push-ups before and suddenly decide to do 50 every day, you are likely to get injured; please progress gradually and increase your repetitions slowly.
If you have any questions, you may consult a rehabilitation physician, and physical therapy may be necessary.
If you already have wrist pain in your daily life, or if you experience redness, swelling, heat, pain, and stiffness, or if other joints exhibit similar symptoms, please consult a rheumatologist to check for any rheumatic or autoimmune diseases.
Sincerely, Lin Hsiao-Yi, Department of Allergy, Immunology, and Rheumatology, Taipei Veterans General Hospital.

Reply Date: 2005/05/16

More Info

Experiencing elbow pain after performing push-ups can be quite common, especially if you are pushing your body beyond its current limits or if there are underlying issues with your joints or muscles. Let's delve into the potential causes of your elbow pain and discuss some strategies for managing and preventing this discomfort.

Possible Causes of Elbow Pain During Push-Ups
1. Overuse Injuries: Repetitive motions, such as those involved in push-ups, can lead to overuse injuries. This is particularly true if you have recently increased the intensity or volume of your workouts. Overuse can cause inflammation in the tendons around the elbow, leading to conditions like tendinitis.

2. Tendinitis: Specifically, lateral epicondylitis (commonly known as tennis elbow) or medial epicondylitis (golfer's elbow) can occur due to repetitive strain. These conditions involve inflammation of the tendons that attach to the elbow, causing pain during activities that involve gripping or pushing.

3. Joint Instability: If your elbow joint is not stable, it may lead to pain during push-ups. This instability can be due to previous injuries, such as sprains or strains, or it may be a result of muscle imbalances around the shoulder, forearm, and wrist.

4. Improper Form: Performing push-ups with incorrect form can place undue stress on your elbows. Ensure that your hands are positioned correctly, shoulder-width apart, and that your elbows are not flaring out excessively during the movement.

5. Muscle Imbalances: Weakness in the muscles that stabilize the shoulder and elbow can lead to increased strain on the elbow joint during push-ups. Strengthening these muscles can help alleviate pain.

6. Previous Injuries: If you have a history of elbow injuries, such as sprains or fractures, these can predispose you to pain during activities like push-ups.

Recommendations for Managing Elbow Pain
1. Rest and Recovery: If you are experiencing pain, it is crucial to allow your elbows to rest. Avoid push-ups and other activities that exacerbate the pain for a few days to allow inflammation to subside.

2. Ice Therapy: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use ice packs for 15-20 minutes several times a day, especially after activities that cause discomfort.

3. Modify Your Routine: Consider modifying your push-up routine. You might try doing push-ups on your knees or using an incline (placing your hands on an elevated surface) to reduce the load on your elbows.

4. Strengthening Exercises: Incorporate exercises that strengthen the muscles around the elbow and shoulder. Focus on exercises that target the forearm, triceps, and shoulder stabilizers. Resistance bands can be particularly useful for this purpose.

5. Stretching: Regularly stretching the muscles around the elbow can help improve flexibility and reduce tension. Focus on the forearm flexors and extensors, as well as the triceps.

6. Consult a Professional: If the pain persists despite these measures, it may be beneficial to consult a healthcare professional, such as a physical therapist or an orthopedic specialist. They can assess your condition, provide a tailored rehabilitation program, and help identify any underlying issues.

7. Proper Technique: Ensure that you are performing push-ups with the correct technique. Your body should form a straight line from head to heels, and your elbows should be at about a 45-degree angle to your body as you lower yourself down.

Conclusion
Elbow pain after push-ups can stem from various factors, including overuse, improper form, and muscle imbalances. By taking a proactive approach to rest, recovery, and strengthening, you can manage your symptoms and prevent future injuries. If the pain continues or worsens, seeking professional advice is essential to ensure that you can return to your exercise routine safely and effectively. Remember, listening to your body is key to maintaining long-term joint health and preventing injuries.

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