Palm pain during push-ups is typically a mechanical issue resulting from the extreme angle the wrist is forced into during the traditional hand-flat-on-floor position. The weight-bearing nature of the movement compresses the delicate structures within the wrist and palm, which are not naturally designed for this type of loaded extension. Understanding the specific biomechanical causes and implementing simple modifications can allow for a pain-free and effective workout.
Common Biomechanical Causes of Palm Pain
Palm pain is primarily caused by the significant degree of wrist extension required for a standard push-up, which approaches a 90-degree angle. This extreme backward bend compresses the carpal tunnel, a narrow passageway in the wrist that houses the median nerve and several tendons. The resulting pressure on the nerve can manifest as pain, especially in the thumb side of the palm.
The way force is distributed across the hand also plays a significant role. Studies show that the weight is often concentrated primarily on the heel of the palm, specifically in the hypothenar and lunate areas. This uneven loading creates high-pressure points directly over sensitive underlying structures. Furthermore, a lack of mobility in the forearm flexor muscles can exacerbate the issue, preventing the wrist joint from comfortably achieving the required extension and forcing the tissues to stretch painfully under load.
Immediate Form Adjustments for Relief
Simple shifts in hand placement can significantly reduce the pressure on your palm. One effective technique involves externally rotating your hands so your index fingers point slightly outward, at about a 10 to 20-degree angle. This minor adjustment naturally reduces the degree of wrist extension needed, instantly easing tension in the joint.
Another adjustment focuses on improving how your body weight is distributed, moving it away from the sensitive heel of the palm. Actively try to grip the floor with your fingertips, which engages the muscles in your hand. This action shifts the load toward the knuckles and fingers, spreading the pressure more evenly. Finally, ensure your shoulders remain stacked directly above your hands throughout the movement; allowing your shoulders to drift forward increases the extension angle at the wrist, unnecessarily intensifying the compression.
Alternative Equipment and Hand Positions
When minor form adjustments are insufficient, changing the hand’s contact point can neutralize the painful wrist angle. Performing push-ups on your knuckles is a highly effective, equipment-free modification that keeps the wrist in a neutral, straight position. This allows the force to transmit directly through the forearm bones.
A more comfortable solution involves using equipment specifically designed to maintain a neutral grip. Push-up handles, parallettes, or even a set of stable, light dumbbells allow you to grasp an object, keeping your wrists straight and eliminating the need for any extension. If the overall load is still too much, performing push-ups on an elevated surface, such as a sturdy bench or a wall, significantly reduces the percentage of body weight placed on the hands, easing joint pressure.
When to Consult a Medical Professional
While most palm pain during push-ups is mechanical and easily corrected, certain symptoms indicate a potential underlying injury. You should consult a healthcare provider if the pain is accompanied by visible swelling or significant bruising around the wrist or palm.
Persistent numbness or a tingling sensation that radiates into the fingers and does not resolve shortly after the exercise is another red flag, as this may signal a more substantial nerve compression like carpal tunnel syndrome. If the pain lasts for more than two weeks despite modifying your form and trying alternative positions, or if the hand hurts even when it is not bearing weight, seek medical advice. These persistent symptoms may point to issues such as tendinitis or a stress reaction in the wrist bones.