Wrist pain during pushups is a frequent complaint for many individuals. This discomfort often arises when people begin or resume exercise routines, particularly with bodyweight movements like pushups. The position required for a pushup, where the body’s weight is supported by the hands with wrists bent backward, can place considerable stress on the wrist joints. Addressing this common issue involves understanding its causes and implementing strategies to alleviate the strain.
Common Reasons for Wrist Pain
Pushup’s anatomical and mechanical demands contribute to wrist pain. During a pushup, the wrists are in an extended position (bent backward), which can compress structures on the back of the wrist and stretch those on the palm side. This extension and compression can stress the wrist’s bones, ligaments, tendons, and cartilage. Unlike ankles and feet, wrists and hands are not inherently designed for significant weight-bearing.
Improper form is a common cause of wrist pain during pushups. Placing hands too far back from the shoulders, or allowing wrists to hyperextend, increases wrist extension and load. Uneven weight distribution, like too much pressure on fingers or heels of hands, overloads specific wrist areas. Poor hand posture and an inability to flatten the hand arch also increase pressure.
Muscle imbalances and insufficient forearm strength contribute. Forearm muscles that flex and extend the wrist stabilize the joint during loaded movements. Weak or unconditioned muscles struggle to support body weight, causing pain. Overuse or repetitive strain also causes pain, particularly if pushup volume or intensity increases too quickly without adequate recovery.
Immediate Adjustments and Techniques
To alleviate wrist pain during pushups, adjust technique and hand placement. Perform pushups on your fists or using dumbbells/kettlebells to keep wrists neutral and straight. This neutral alignment reduces wrist pressure by minimizing backward bend. Pushup bars or handles also provide a neutral wrist position and comfortable grip.
Elevating hands on a bench, steps, or a rolled-up mat/towel reduces wrist extension and pain. This decreases the wrist angle, making the movement less demanding. Spread fingers wide and press firmly with your entire hand, not just the heel or fingers, to distribute weight evenly across the palm and wrist. Place hands directly under shoulders, or slightly wider, and maintain proper body alignment to reduce strain.
Before starting pushups, a wrist mobility warm-up prepares joints for the load. Gentle wrist circles and stretches increase blood flow and flexibility, making wrists more resilient. This preparation reduces stiffness and improves the wrist’s capacity for pushups.
When to Seek Professional Advice
Seek professional medical evaluation for wrist pain during pushups when necessary. Consult a healthcare provider for persistent pain that doesn’t improve with rest, modifications, or home remedies. Sharp, sudden, or severe pain, rather than a dull ache, warrants immediate attention.
Other concerning symptoms include visible swelling or bruising. Numbness or tingling in the hand or fingers, especially if radiating from the wrist, may suggest nerve compression like carpal tunnel syndrome, which pushups can exacerbate. Loss of wrist range of motion or decreased grip strength also indicates a more serious issue requiring professional diagnosis and treatment. Self-diagnosis is not a substitute for a thorough medical assessment, especially with these red flags.
Long-Term Prevention and Strengthening
To prevent future wrist pain and build resilience, incorporate consistent wrist mobility and strengthening exercises. Regular wrist circles, gentle stretches, and controlled wrist flexion/extension enhance joint flexibility and range of motion. Improved mobility helps the wrist tolerate the extended pushup position more comfortably.
Strengthening forearm muscles, which support the wrist, is important. Wrist curls and reverse wrist curls with light weights or resistance bands build strength in forearm flexor and extensor muscles. Squeezing a tennis ball or making a tight fist improves grip strength and forearm endurance. These exercises contribute to better wrist stability under load.
Gradual progression in training volume and intensity is a strategy for long-term prevention. Instead of suddenly increasing pushups or moving to challenging variations, slowly increase wrist demand over time. Listen to your body and allow adequate rest and recovery between workouts to prevent overuse injuries and allow wrists to adapt and strengthen progressively. This approach supports overall wrist health and enables continued participation in pushups.