I wanted to go through a video showing a little tweak that you can do if you are suffering from wrist pain when doing push ups. Wrist pain during pushups is very common, and you don’t want to experience any wrist pain while performing the push up exercise. Pain in the wrists during push ups may be due to a lack of mobility in the joints of the wrist. This can happen to anyone, but is especially common in people who spend a lot of time typing at a computer. When you are typing, your wrists are in a flexed position, and this can tense the muscles and cause the joints to be stiff. The push up position requires your wrists to be in an extended position, with a lot of your body weight on the wrists. Just spending more time in the push up position may help loosen up your joints, but you don’t want to be in that position for too long if it is painful, especially with your body weight on the wrists.
The wrist is a complex joint that connects your hand to your forearm. The wrist is actually a collection of multiple bones and joints, not just one joint. The wrist is made of the ends of the radius and ulna (the two bones in your forearm), eight carpal bones (the bones in the palm of your hand) and the ends of the 5 metacarpal bones (the bones of your fingers).
Try out the tweak in this post and give your wrists a break while still getting the benefit of the push up. As opposed to doing push ups on a flat surface, you can place your hands on the edge of a platform and do the edge push up.
How to Relieve Wrist Pain When Doing Push Ups
CLICK HERE to watch the YouTube video.
Some people with flat hands just don’t have the flexibility in their wrists necessary to do the push up movement, which leads to wrist pain. If you decrease how much the middle finger gets pulled back, then it’s easier on the wrist.
You can perform the push up movement on a ledge, a riser in the gym, the edge of a machine, or even on a half foam roller in order to decrease the extension in your wrist, decrease the flattening of the hand, and decrease the pulling back of the middle finger.
I had Donnalee demonstrate the exercise.
Edge Push Up
Wrap your hands around the edge of the cement and go through the push up movement.
With this tweak there will be less wrist extension. The hands are not straight, and the fingers aren’t pulled back. Those are three things that put a lot of strain on the wrists.
Give that push up tweak a go if you are having wrist pain when doing regular push ups.
Rick Kaselj, MS
To decrease joint and muscle pain, check out the The Top 10 Morning Movements to Loosen Up Your Joints, here!