Is It Normal to Feel Pain in Your Hands After Push-Ups? - Family Medicine

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Experiencing pain in your hands or arms after doing push-ups, especially if you haven't exercised in a while, is quite common and can be attributed to several factors. When you perform push-ups, you engage multiple muscle groups, including the chest, shoulders, triceps, and core. If you are not accustomed to this type of exercise, your muscles may react by becoming sore, a condition known as delayed onset muscle soreness (DOMS).

DOMS typically occurs after engaging in physical activity that your body is not used to, particularly when the exercise involves eccentric movements or when the intensity is significantly increased. In your case, doing 50 push-ups after a long period of inactivity can lead to muscle fatigue and soreness in the arms and hands. This soreness is usually a sign that your muscles are adapting to the new physical demands being placed on them. It is important to note that this type of muscle soreness is generally normal and should subside within a few days as your body adjusts to the exercise routine.

However, it is crucial to differentiate between normal muscle soreness and pain that could indicate an injury. If the pain you are experiencing is sharp, persistent, or accompanied by swelling, it may be a sign of a strain or overuse injury. In such cases, it is advisable to rest and allow your body to recover. Applying ice to the affected area, taking over-the-counter pain relief medications, and engaging in gentle stretching can help alleviate discomfort.

If you continue to experience pain after several days of rest, or if the pain worsens, it would be wise to consult a healthcare professional for a thorough evaluation. They can assess whether there are any underlying issues, such as tendonitis or other musculoskeletal problems, that may require specific treatment.

To prevent soreness in the future, consider gradually increasing the intensity and volume of your workouts. Start with fewer repetitions and gradually build up as your strength and endurance improve. Incorporating a proper warm-up and cool-down routine, as well as stretching exercises, can also help reduce the risk of injury and muscle soreness.

In summary, feeling soreness in your hands and arms after doing push-ups, especially after a long break from exercise, is generally normal. It indicates that your muscles are responding to the physical activity. However, be mindful of the type of pain you experience, and if it feels unusual or severe, seek medical advice. With consistent training and proper care, your body will adapt, and you will likely experience less soreness over time.