Shoulder pain during push-ups is common. This discomfort, from a mild ache to sharp pain, signals that exercise mechanics or shoulder health may need attention. Understanding the causes and implementing corrective measures can help continue this effective bodyweight exercise safely.
Understanding Causes of Shoulder Pain
Shoulder pain during push-ups often stems from anatomical and biomechanical factors. The shoulder joint, a ball-and-socket, provides extensive range of motion but relies heavily on surrounding muscles and tendons for stability. When these structures are compromised, pain can arise, particularly under the compressive forces of a push-up.
One frequent cause is shoulder impingement, which occurs when rotator cuff tendons or the bursa (fluid-filled sacs that cushion joints) become compressed or irritated within the shoulder joint. This can happen if the space between the acromion (top of the shoulder blade) and the upper arm bone narrows, leading to rubbing during arm movements. Repetitive overhead motions, poor posture, and muscle imbalances can contribute to impingement. Rotator cuff strain or tendinitis, an inflammation of the rotator cuff tendons, is another issue. This can result from overuse or repetitive motions, and the push-up motion can exacerbate the irritation.
Muscle imbalances also play a role, particularly weakness in the scapular stabilizers—muscles that control the shoulder blade’s position and movement. When these muscles are weak, the shoulder blade may not move correctly during a push-up, placing increased stress on the shoulder joint and potentially leading to impingement or strain. Overuse, where the demand on tissues exceeds their ability to recover, can also lead to pain and injury, especially if combined with improper form. This can manifest as muscle fatigue, leading to a breakdown in form and subsequent pain.
Optimizing Push-up Technique
Adjusting push-up technique can alleviate or prevent shoulder pain. Proper form ensures the shoulder joint is in a more stable and less vulnerable position throughout the movement. Correct hand placement is important: hands should be slightly wider than shoulder-width apart and directly beneath the shoulders. Spreading fingers out helps distribute weight evenly across the hands.
Elbow tuck is important, as flaring elbows out to the sides places undue stress on the shoulders. Instead, elbows should tuck towards the body, forming roughly a 45-degree angle with the torso as you lower down. Maintaining a straight body line from head to heels is important, requiring engagement of the core and glutes. This prevents sagging of the hips or arching of the back, which can alter shoulder mechanics.
Controlled movement throughout the full range of motion, both lowering and pushing up, is also important. Avoid fast, jerky movements; focus on smooth transitions. Engaging the core and glutes throughout the entire exercise helps maintain overall body rigidity, which supports shoulder stability. Focusing on these technical details can reduce compressive forces on the shoulder and promote safer, more effective push-ups.
Supportive Care and Prevention
Beyond technique adjustments, broader strategies for supportive care and prevention can help manage and avoid shoulder pain. A proper warm-up before push-ups is beneficial for preparing the muscles and joints for activity. This typically involves dynamic movements that increase blood flow and gradually warm up the shoulder complex, such as arm circles or shoulder rolls. After a workout, a cool-down and stretching can help with recovery and flexibility.
Incorporating exercises to strengthen supporting muscles, particularly the rotator cuff and scapular stabilizers, is important for long-term shoulder health. Exercises like external rotations, prone rows, and scapular push-ups can improve shoulder stability and control. Scapular push-ups, for instance, specifically strengthen the serratus anterior, a muscle important for shoulder blade movement and stability.
Improving shoulder mobility through targeted stretches can reduce stiffness and improve range of motion, which is beneficial for pain-free movement during push-ups. Examples include chest stretches to address tightness in the pectorals and general shoulder mobility drills. Allowing adequate rest and recovery between workouts is also important, as continuous strain without sufficient recovery can lead to overuse injuries. For acute pain, applying ice to the affected area for 15-20 minutes every 2-3 hours can help reduce inflammation and discomfort.
Knowing When to Consult a Professional
While many instances of shoulder pain from push-ups can be managed with self-care and technique adjustments, certain signs indicate the need for professional medical evaluation. Persistent pain that does not improve after a few weeks of rest and home treatments should prompt a doctor’s visit. Sharp or shooting pain, especially if it interferes with daily activities or sleep, warrants medical attention.
Other red flags include weakness or instability in the arm or shoulder, numbness or tingling sensations in the arm or hand, and noticeable swelling or redness around the joint. If you hear clicking or popping sounds with pain, or if the pain worsens over time, seek professional help. A significant reduction in the shoulder’s range of motion, such as difficulty raising the arm, also indicates a need for evaluation. Consulting a healthcare provider, such as a doctor or physical therapist, can diagnose the underlying issue and guide appropriate treatment, preventing further complications.