Have you ever had some wrist pain when doing push ups?
This pain can be experienced by different people for different reasons. Don’t fret, though; this pain can be dealt with accordingly.
All you need to know about wrist pain when pushing is that lack of movement in the joints is what causes it.
WHY DOES MY WRIST HURT WHEN I WORKOUT?
Anytime you get down on exercising, and you experience wrist pain, you should know that your wrists are either weak or the positioning is poor.
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Also, overuse of the wrists is something that brings about pain whenever you get down to exercising.
If you spend little time exercising and more into typing, the joints in the wrist do not flex. When you also spend a lot of time in one push up position, the wrist will also pain.
HOW DO I STOP MY WRIST FROM HURTING WHEN I EXERCISE?
Common exercises like weight lifting could leave your wrists in sharp pain.
The heavy lifting makes the wrists pain due to the pressure exerted on them. However, there are several remedies that can help in alleviating the pain.
1. WARM UP AND STRETCH
Having flexible joints is key in pushing away the pain, and stretching helps in this. Make sure you stretch the hands and wrists in your warm-up routine.
2. TAKE ENOUGH WATER
Muscles need water too for lubrication. Dehydrated muscles could ache after exercising due to friction caused.
3. PROPER POSITIONING OF THE WRIST
When the wrists are in a stable position, you will avoid misalignment instances that cause wrist pain.
Anytime you are exercising, ensure there is a small arch in on the hand so as to minimize the strain on the joints.
4. DO AN EQUIPMENT CHECK
If you punch above your weight in regard to lifting more weight than you can handle, you will definitely experience wrist pain when doing push ups because all the strain goes to the wrist and causes the aching.
Pick the weight that you can comfortably handle without straining your wrists.
5. USE WRISTS SUPPORT
Straps and wrists support does a lot of good in protecting you from injury. They align the gripping and regulate wrist movement.
When you feel pain, respect it and take a break. Let the injury heal and when you are back, just have low to moderate exercises.
7. STRENGTHEN WRISTS MUSCLES
Healthy and strong wrist muscles support heavy weight comfortably. Once the muscles are in good shape, lifting heavy weights does not hurt at all.
5 CAUSES OF WRIST PAIN WHEN DOING PUSH UPS (HOW TO AVOID IT)
1. WRIST MOBILITY
Wrist mobility is one of the biggest factors that causes wrist pain when doing push ups.
When the grip becomes hard to attain, you should know immediately that you are suffering from wrist mobility.
Being a synovial joint, the wrists connects the forearm to the hand. Its immobility would, therefore, mean it cannot grip and lacks strength which causes pain to the elbow and shoulder.
Worse is that anytime you get onto push-ups, there is so much strain. The lack of endurance is what ends up becoming excruciating pain.
To correct this, you can have a wrist mobility drill for between 2-5 minutes before getting onto the push-ups. The drill helps in creating a wrist extension and ease up the stress in the wrist.
It can, therefore, hold weight comfortably because you work the small joints by oscillating in and out with multi-directional moves to work all the tight joints.
Inflammation is an active factor that contributes to wrist pain when doing push ups. It comes about as a result of too much pressure in the joints around the wrist.
Repeated push up movements aggravates the inflammation, which is why it gets murkier every time you get down on push-ups. This pain could eventually hurt the forearm because it is the primary link between the hand and the forearm.
Paul Mostoff, the chief of physical therapy at All Sports Physical Therapy in New York, advises that you cut off from further push-ups.
This brings down the rate of inflammation. Also, place an ice pack on the wrist to reduce the swelling if the tendons.
3 .IMPROPER POSITIONING
The wrist holds the entire body weight when you are doing push-ups. Thus, improper position builds a lot of stress on them.
This pressure causes the wrist pain you may have experienced at one time.
The good news is that wrist pain when doing push ups can be a thing of the past if you focus on modifying the type of pushup.
According to the American Council on Exercise, the modification of push-ups come with extra benefits, including a stable and strengthened core and spine.
Some of the popular modifications include a pushup bar with static hold, standing pushups against the wall and bench incline pushup.
4. WRIST FLEXION
If you spend a lot of time behind a computer typing, the chances are that you may itch in your wrist when having push-ups.
When you start on push-ups, the weight becomes too much for your wrists to bear and pressure quickly builds up around the synovial joint. When typing most of the time, the wrist joints are in constant flexion.
There are two approaches to this one. The gradual lifting of weights builds stamina in the writs. With time, they can support the body’s pressure whenever you are doing the push-ups.
Secondly, when typing, keep the best posture to avoid wrist pain when doing push ups. Ensure that the wrists do not press hard on the table and that your keyboard is positioned in a place where you are not straining your hands at all.
5. WRIST SPRAIN
An injury in the form of a wrist sprain can unleash excruciating pain on your wrist when doing push-ups.
With wrists sprains, the ligaments are usually torn or are pulled away after a fall, twist or drastic pull of the hand.
Sprains on the wrists are also caused by holding one strenuous training position for long. When you start on the push-up, the pain becomes unbearable.
Treatment for a sprained wrist is staying off from exercising and use of ice on the wrist. You can also wear an elastic compression bandage to take care of the swelling and give it a good rest.
With the compression bandage, make sure the wrist is high above your chest.
Wrist pain, when doing push ups, can dampen your spirit to exercise. The pain sends signals of giving up to the brain in most cases.
However, a combination of push-up alternatives for weak wrists can keep you on the roll even after experiencing the pain.