Many wonder about continuing exercise, especially push-ups, when experiencing pain. Tennis elbow, a prevalent condition, often brings this question to the forefront. Understanding how specific movements affect tennis elbow can help in making informed decisions about physical activity. This article explores the relationship between tennis elbow and push-ups, offering insights into managing the condition while maintaining an active lifestyle.
Understanding Tennis Elbow
Tennis elbow, medically known as lateral epicondylitis, is a form of tendinopathy affecting the tendons on the outside of the elbow. These tendons connect the forearm muscles responsible for extending the wrist and fingers to the bony bump on the outer part of the elbow, called the lateral epicondyle. The condition typically arises from overuse and repetitive strain on these tendons, leading to microscopic tears and degeneration.
Individuals with tennis elbow commonly experience pain or a burning sensation on the outer part of their elbow, which can sometimes radiate down the forearm to the wrist. Activities involving gripping, lifting, or twisting the forearm often worsen the pain. While the name suggests a link to tennis, the condition frequently affects people who do not play racket sports, including painters, carpenters, butchers, and those who perform repetitive computer work. The persistent pain can also lead to a weakened grip strength.
How Push-ups Impact Tennis Elbow
Push-ups engage multiple upper body muscles, including the chest, shoulders, and triceps. However, the exercise also places significant demands on the wrists and forearm muscles, particularly the wrist extensors. During a standard push-up, the wrists are typically in an extended position, meaning they are bent backward. This position can increase stress on the tendons at the outside of the elbow, which are already compromised in individuals with tennis elbow.
The forearm muscles are heavily involved in stabilizing the wrist and controlling the movement during a push-up. Repetitive bending of the elbows and the sustained effort to maintain wrist stability can overwork these already irritated tendons. This continuous strain can worsen the condition. Consequently, performing push-ups with tennis elbow can intensify pain and hinder the healing process, making it a commonly advised exercise to avoid during recovery.
Exercise Modifications and Alternatives
Modifying push-ups or opting for alternative exercises can help individuals continue their fitness routine without aggravating tennis elbow. Performing push-ups on knuckles can help keep the wrist in a more neutral position, lessening strain on the wrist extensors. Similarly, using parallettes or dumbbells with a neutral grip allows the wrists to remain straight, significantly reducing pressure on the affected tendons.
Elevated push-ups, where hands are placed on a raised surface like a bench or step, decrease the body weight supported by the arms and wrists, thereby reducing stress on the elbow. Wall push-ups offer an even lower intensity option, making them suitable for early stages of recovery. For those seeking to work similar muscle groups without any direct wrist or elbow strain, alternative exercises like dumbbell chest presses, which allow for a neutral grip, can be a suitable substitute. Triceps extensions performed with a neutral grip also target the triceps without placing excessive load on the elbow tendons.
Healing and Long-Term Prevention
Healing from tennis elbow requires rest from aggravating activities. Avoiding movements that provoke pain allows the affected tendons to recover and undergo repair. Applying ice to the affected area can help manage pain, particularly in the early stages.
Once the initial pain subsides, gradual incorporation of stretching and strengthening exercises for the forearm and wrist can support long-term recovery. These exercises help improve flexibility, build muscle strength, and enhance the overall resilience of the tendons. Physical therapy is important in this phase, guiding individuals through appropriate exercises and teaching proper body mechanics to prevent recurrence. Physical therapists can also assess and correct any issues with form in daily activities or sports that might contribute to the condition. If pain persists despite several weeks of rest and self-care, or if symptoms worsen, seeking professional medical advice from a healthcare provider is recommended.