Are you experiencing wrist and shoulder pain during push-ups and planks? Read on to find out the reasons behind it and some effective ways to fix it. Push-ups and planks are great bodyweight exercises that can help build strength and endurance in your upper body. They are simple, require no equipment, and can be done anywhere.
However, many people experience wrist and shoulder pain while performing these exercises, which can make it difficult to continue with them. In this article, we will discuss the reasons behind why your wrists and shoulders hurt during push-ups and planks and how you can ease it.
Table of Contents
Why Your Wrists and Shoulders Hurt During Push-Ups and Planks?
Let us discuss the various reasons why wrists and shoulders are having pain during push-ups and planks:
01. Incorrect Form
The most common reason why your wrists and shoulders hurt during push-ups and planks is incorrect form. When performing these exercises, it is important to maintain a neutral spine and engage your core muscles. If you are not using proper form, you may be placing unnecessary stress on your wrists and shoulders, leading to pain and discomfort.
02. Lack of Flexibility
Another reason why your wrists and shoulders may hurt during push-ups and planks is a lack of flexibility. If your wrist and shoulder muscles are tight, they may not be able to handle the load placed on them during these exercises, leading to pain and discomfort. It is important to stretch your wrist and shoulder muscles before and after these exercises to prevent injury.
Overuse is another common reason why your wrists and shoulders may hurt during push-ups and planks. If you are performing these exercises too often or for too long, you may be placing excessive strain on your muscles and joints, leading to pain and discomfort. It is important to give your body enough rest and recovery time between workouts to avoid overuse injuries.
How to Ease Your Wrists & Shoulders Pain?
01. Correct Your Form
The first step in fixing wrist and shoulder pain during push-ups and planks is to correct your form. Make sure that you are maintaining a neutral spine and engaging your core muscles. Place your hands shoulder-width apart and keep your wrists in line with your shoulders. Avoid letting your elbows flare out to the sides.
02. Stretch Your Muscles
Stretching your wrist and shoulder muscles before and after these exercises can help prevent pain and injury. Incorporate wrist and shoulder stretches into your warm-up and cool-down routine to improve flexibility and prevent tightness.
03. Strengthen Your Muscles
Strengthening your wrist and shoulder muscles can also help prevent pain and injury during push-ups and planks. Incorporate exercises such as wrist curls, reverse wrist curls, and shoulder shrugs into your workout routine to improve strength and stability.
04. Modify the Exercises
If you are still experiencing pain and discomfort despite correcting your form and stretching your muscles, consider modifying the exercises. For example, you can perform push-ups on your knees or against a wall to reduce the load on your wrists and shoulders. You can also perform planks on your forearms instead of your hands.
Here are some additional tips that can help you prevent wrist and shoulder pain during push-ups and planks:
01. Use Proper Equipment
Investing in proper exercise equipment, such as push-up handles or a yoga mat, can help alleviate wrist and shoulder pain. These accessories can provide extra support and cushioning, making it easier to perform these exercises with correct form.
02. Warm-Up Before Exercising
Performing a proper warm-up before exercising can help prepare your muscles and joints for the activity, reducing the risk of injury. Incorporate dynamic stretching exercises, such as arm circles and wrist rotations, into your warm-up routine.
03. Start Slowly
If you are new to push-ups and planks, it’s important to start slowly and gradually increase your intensity. Trying to do too much too soon can lead to injury and pain.
04. Take Breaks
Taking breaks during your workout can help prevent overuse injuries. If you start to feel pain or discomfort, take a break and stretch your muscles before continuing.
By following these additional tips, you can further reduce the risk of wrist and shoulder pain during push-ups and planks and improve your overall fitness and wellbeing.
Remember, consistency is key when it comes to exercise. Incorporate these tips into your workout routine and stay motivated to achieve your fitness goals.01
Push-ups and planks are great exercises for building upper body strength and endurance. However, if you experience wrist and shoulder pain during these exercises, it can be discouraging and uncomfortable. By following the tips mentioned above, such as correcting your form, stretching your muscles, and modifying the exercises, you can alleviate the pain and discomfort and continue to enjoy the benefits of these exercises.
Remember, it’s important to listen to your body and not push yourself beyond your limits. If you continue to experience pain despite these tips, it’s important to consult with a healthcare professional to rule out any underlying conditions.
In conclusion, by incorporating the tips mentioned in this article, you can fix wrist and shoulder pain during push-ups and planks and continue to enjoy the benefits of these exercises without discomfort. Keep practicing and stay healthy!
Frequently Asked Questions(FAQs)
it is recommended to rest for 30-60 seconds between sets to allow your muscles to recover.
Yes, if performed incorrectly or too often, push-ups and planks can cause long-term wrist and shoulder damage.
It is not recommended to do push-ups and planks every day. Give your body enough rest and recovery time between workouts to avoid overuse injuries.
It depends on the severity of your injury. If you have a serious injury, it’s important to consult with a healthcare professional before attempting these exercises. If your injury is minor, you may be able to modify the exercises or use proper form to avoid aggravating the injury.
By addressing common questions and concerns, you can better understand how to prevent wrist and shoulder pain during push-ups and planks and achieve your fitness goals.