Elbow pain during pushups is a common concern. While effective for building upper body strength, pushups can sometimes lead to elbow discomfort. Understanding contributing factors and how to address them can help maintain progress. This article explores common reasons for elbow pain, outlines immediate management steps, and provides prevention strategies.
Understanding Elbow Pain During Pushups
Elbow pain during pushups often stems from improper form, excessive training, or underlying physical conditions. Incorrect elbow positioning is a frequent cause, especially allowing elbows to flare out at a 90-degree angle. This stresses the elbow joint and surrounding tissues. Instead, maintaining a 45- to 60-degree angle between elbows and torso distributes the load more effectively across the chest, shoulders, and triceps.
Hand placement also contributes to elbow strain. Placing hands too wide or too narrow, or pointing fingers inward, creates awkward angles that increase pressure on elbow tendons. For example, narrow “diamond” pushups intensify stress on the triceps and inner elbow, leading to discomfort. Locking out elbows at the top of the movement can hyperextend the joint and cause irritation.
Beyond technique, overuse and inadequate recovery contribute to elbow pain. Rapidly increasing repetitions or intensity without sufficient rest can overload tendons and lead to inflammation. Repetitive stress can cause tendonitis, such as triceps tendonitis (pain at the back of the elbow) or brachialis tendonitis (pain at the crease of the elbow). Lateral epicondylitis (tennis elbow) affects outer elbow tendons, while medial epicondylitis (golfer’s elbow) impacts the inner elbow. Both overuse injuries can be exacerbated by pushups.
Muscle imbalances or weakness in supporting areas like wrists and forearms can transfer strain to elbows. Weakness in these muscles can cause the elbow joint to bear excessive load. Shoulder instability or immobility can also force elbows to compensate, leading to pain. Addressing these weaknesses is important for resolving elbow discomfort.
Immediate Action for Elbow Pain
When elbow pain arises during pushups, stop the exercise immediately to prevent further irritation or injury. Pushing through pain can worsen the condition and prolong recovery. Resting the affected elbow by avoiding aggravating activities allows tissues to heal.
Applying ice to the painful area reduces inflammation and numbs discomfort. Apply an ice pack (or frozen peas wrapped in a thin towel) for 15-20 minutes, several times daily. Cold therapy is beneficial in the initial 24-72 hours. Light compression, like a bandage, can also manage swelling.
Elevating the affected arm above heart level, especially when resting, can reduce swelling by promoting fluid drainage. For temporary pain relief, use over-the-counter medications like NSAIDs (ibuprofen or naproxen) or acetaminophen. These can alleviate pain and reduce inflammation, offering comfort while the elbow rests.
Strategies for Prevention
Preventing elbow pain during pushups involves proper form, gradual progression, and strengthening supporting muscle groups. Ensuring correct pushup technique is important. Position hands slightly wider than shoulder-width, fingers pointing forward or slightly outward. When lowering, tuck elbows back at a 45-60 degree angle relative to the torso, rather than flaring. Maintain a straight line from head to heels by engaging the core, which distributes body weight evenly and reduces elbow stress.
Gradual progression in training volume and intensity is also key. Instead of abruptly increasing repetitions or attempting advanced variations, slowly build strength and endurance. This allows tendons and muscles to adapt and strengthen, minimizing overuse injury risk. Incorporate a warm-up routine before exercise to prepare muscles and joints, increasing blood flow and flexibility. Dynamic movements like arm circles and shoulder rolls are beneficial.
Strengthening supporting muscles (forearms, wrists, triceps) enhances joint stability. Exercises like wrist curls and forearm planks fortify these areas, reducing elbow strain during pushups. Ensure adequate rest days between workouts for muscle and connective tissue recovery. Listen to your body; avoiding pushing through discomfort prevents minor irritation from escalating.
When Professional Help is Needed
While many instances of elbow pain during pushups respond to self-care, certain signs warrant professional medical attention. If elbow pain persists for more than two weeks despite consistent rest and home remedies, consult a healthcare provider. Pain at rest or significantly worsening pain suggests a more serious issue.
Other indicators include severe swelling, noticeable bruising, or visible deformity around the elbow. Numbness or tingling in the arm or hand, or diminished elbow/arm movement, also warrants a doctor’s visit. If there’s a history of trauma, like hearing a snap or crack at the time of injury, seek immediate medical attention. Signs of infection (fever, increasing redness, or warmth around the elbow) also necessitate prompt professional assessment.