The sensation of a shoulder popping or clicking during a push-up is common and often benign. This joint noise, known medically as crepitus, can be a simple mechanical sound or indicate an underlying structural issue. Understanding why this noise appears helps determine if a form adjustment or a focused strengthening program is necessary.
The Mechanism of Popping Sounds
Joint noises generally fall into two categories: the release of gas or the movement of soft tissue over bone. The most common, non-painful sound is cavitation, which occurs when a sudden change in joint pressure causes gases dissolved in the synovial fluid to rapidly form and collapse tiny bubbles. This process is similar to cracking knuckles and does not signal joint damage.
A different type of popping occurs when a tendon or ligament snaps over a bony prominence as the joint moves through its range of motion. The shoulder, with its extensive mobility, is particularly prone to this sound. This snapping occurs when a tight structure briefly catches on a bone before suddenly gliding across it.
Primary Causes Related to Push-Ups
The push-up places a high demand on the shoulder’s stabilizing muscles, and popping often stems from poor coordination of the shoulder blade. One frequent cause is scapular dyskinesis, which is the improper movement or positioning of the scapula during arm movement. If the scapula does not glide smoothly across the rib cage, it can lead to an audible clicking or grinding sensation.
Muscle imbalances are another common cause, particularly an over-reliance on large, anterior muscles like the pectorals. This occurs alongside weakness in posterior stabilizers, such as the rotator cuff and serratus anterior. When these smaller stabilizing muscles fail to control the shoulder joint, the humeral head may shift slightly during the movement, leading to instability and a pop.
Poor exercise technique is a significant contributor, as the push-up requires precise alignment to maintain a stable shoulder position. Allowing the elbows to flare too wide or letting the shoulders shrug up toward the ears during the lowering phase alters the mechanics of the shoulder joint. These positional faults increase friction between tendons and bone, leading to a mechanical pop with each repetition.
When to Seek Medical Attention
While many popping sounds are harmless, certain accompanying symptoms warrant evaluation by a healthcare professional. The most telling sign of a serious issue is a pop or click immediately accompanied by sharp pain within the shoulder joint. This combination may indicate an acute injury to a tendon, ligament, or cartilage structure.
Instability is another symptom suggesting medical input; this feels like the shoulder is momentarily catching or giving out during the movement. Popping paired with noticeable muscle weakness, a significant reduction in range of motion, or a persistent grinding sensation that does not resolve should also be investigated. These symptoms could point to conditions like a rotator cuff tear, labral injury, or advanced joint inflammation.
Correcting Form and Strengthening
To address mechanical popping, start with simple form adjustments to optimize the shoulder’s position during the push-up. Tucking the elbows slightly closer to the body, aiming for a 45-degree angle rather than a wide flare, helps center the humeral head in the socket and reduces stress. Maintaining a neutral spine and a stable shoulder position throughout the entire range of motion will improve joint tracking.
Correcting muscle imbalance requires strengthening the key stabilizers that support the scapula and rotator cuff. The serratus anterior muscle is important for anchoring the shoulder blade to the rib cage, and exercises like the “push-up plus” specifically target its function. This involves an extra pushing motion at the top of the push-up, protracting the shoulder blades and driving the torso away from the floor.
Incorporating exercises that focus on the smaller rotator cuff muscles will enhance joint stability. External rotation exercises with a light resistance band improve the dynamic control needed to keep the shoulder ball centered in the socket during the pressing motion. Complementary mobility work, such as stretching the pectoral muscles and improving thoracic spine extension, helps ensure the shoulder blade moves correctly.