Wrist pain during pushups is a common issue that often frustrates people trying to build upper body strength. This discomfort is usually not a sign of poor strength, but rather a biomechanical problem related to the extreme angle the wrist is forced into. The standard pushup position requires the wrist joint to move into a high degree of hyperextension while bearing a significant percentage of the body’s weight. Understanding this mechanical stress is the first step toward correcting the issue and achieving pain-free movement.
Understanding the Biomechanical Causes of Wrist Strain
The standard pushup position forces the wrist into approximately 90 degrees of extension, pushing the back of the hand toward the forearm. This positioning compresses the radiocarpal joint on the dorsal side of the wrist. The carpal bones and surrounding soft tissues are subjected to immense pressure as the body’s weight is driven through a small surface area. This excessive compression and stretching of the joint capsule and ligaments can lead to sharp, localized pain.
Limited wrist extension mobility is often a contributing factor, potentially caused by a lack of conditioning or habits like prolonged typing. When the joint lacks flexibility, force transmission changes direction. Instead of traveling efficiently through the bone structure, the load shifts to less resilient structures like the ligaments and the triangular fibrocartilage complex (TFCC). This overstresses structures not intended to bear the majority of the weight.
Immediate Form Adjustments to Relieve Pressure
The most immediate way to alleviate wrist pain is to modify the angle of the wrist joint during the exercise. Reducing the degree of hyperextension instantly decreases the compressive forces on the carpal bones and soft tissues. This can be achieved by placing a rolled-up towel, a wedge, or a specialized support under the heel of your palm. This slight elevation reduces the required angle of wrist extension, often making the exercise comfortable.
Another strategy is to perform the pushup with the wrists in a neutral position, meaning the hand and forearm are in a straight line. This neutral position can be achieved by using specialized pushup handles, parallettes, or even a pair of dumbbells. Alternatively, performing the exercise on your closed fists or knuckles is a simple, no-equipment solution that maintains a straight wrist, provided you use a soft surface like a mat. The change in hand position allows the force to be transmitted more uniformly through the bone and joint structures.
Adjusting hand and arm placement can also help distribute the pressure. Turning your fingers slightly outward (about 10-15 degrees) promotes external rotation at the shoulder, leading to a more stable position. This better stability higher up the kinetic chain reduces the burden transferred to the wrist. Finally, performing pushups against an elevated surface, like a bench or a wall, decreases the percentage of body weight your wrists must support, which is an excellent way to continue training while conditioning your joints.
Strengthening and Conditioning for Long-Term Prevention
Addressing the underlying causes of limited mobility and insufficient strength is crucial for a permanent solution. Specific conditioning exercises increase the resilience of the wrist and forearm. One simple routine involves gentle wrist mobility drills, such as wrist circles and active stretches into both extension and flexion. Spending a few minutes on these movements before loading the wrist can significantly improve joint readiness and range of motion.
Strengthening the muscles of the forearm, particularly the wrist flexors and extensors, stabilizes the joint under load. Wrist curls, using a light dumbbell or object, are beneficial, performed with both a palm-up (flexor) and palm-down (extensor) grip. Begin with three sets of 10 to 15 repetitions, focusing on slow and controlled movements rather than heavy weight. This focused work helps the muscles better support the wrist joint in the extended pushup position.
Using a lacrosse ball or similar firm object to massage the wrist flexor muscles along the underside of the forearm is also helpful. Releasing tension in these muscles can directly improve your passive range of motion in wrist extension, the movement required for a pushup. Consistency with these conditioning steps ensures that your wrists develop the strength and flexibility needed to handle the biomechanical demands of the exercise without pain.
Recognizing When Medical Attention is Necessary
While most wrist pain during pushups is mechanical and self-correctable with form adjustments and conditioning, certain symptoms indicate a more significant underlying issue. If the pain is sharp, acute, and immediately stops you from continuing the exercise, it may signal an acute injury, such as a sprain or tear. Persistent pain that lingers for several days or weeks after you have stopped performing the painful activity warrants a medical consultation.
Be aware of “red flag” symptoms that suggest nerve involvement or structural damage. These include numbness, tingling, or weakness that radiates into the fingers or hand, which could point to conditions like Carpal Tunnel Syndrome. Swelling, heat, or an inability to bear any weight on the wrist are also signs that require professional evaluation. A physician or physical therapist can accurately diagnose the issue, such as an occult dorsal ganglion cyst or a partial ligament tear, and guide you toward an appropriate treatment plan.