Elbow pain during push exercises, such as push-ups, is frequently caused by improper form which leads to excess stress on the elbow joint and surrounding tissues.
Understanding Elbow Pain in Push Exercises
When performing exercises like push-ups, the elbows are key hinge joints bearing significant load. According to sources, pain can be a direct result of improper form.
Common Form Mistakes Leading to Elbow Pain
Specifically during push-ups, certain form errors can overload the elbow joint, causing discomfort and pain. These include:
- Rocking out on your hands: Not maintaining a stable base with your hands and wrists.
- Lifting your thumbs up off the ground: This indicates instability and poor hand positioning, which can affect elbow alignment.
- Letting your elbows flare way up by your shoulders: This common mistake places excessive stress on the elbow joint and the shoulder. Ideally, elbows should tuck closer to the body, typically at a 45-degree angle or less relative to the torso.
| Poor Form Example | Potential Impact on Elbows |
|---|---|
| Elbows flaring out widely | Increased strain on the joint |
| Rocking hands / Lifting thumbs | Instability, leading to uneven load |
Both of these issues – poor hand stability and flaring elbows – can lead to overload on the elbow joint. This overload can irritate tendons (like those involved in elbow extension) or stress the joint itself, resulting in pain.
How Improper Form Causes Overload
When form is incorrect, the forces generated during the push exercise are not distributed efficiently across the intended muscle groups (chest, shoulders, triceps). Instead, disproportionate stress is placed on less resilient structures like the elbow ligaments and tendons. Over time, this repetitive stress from poor mechanics leads to inflammation or injury.
Solutions and Prevention
The primary way to address elbow pain caused by push exercises is to focus on correcting your form.
- Check Your Setup: Ensure your hands are directly under your shoulders or slightly wider, and your fingers are spread for stability.
- Maintain Hand Contact: Keep your entire palm and fingers, including your thumbs, firmly planted on the ground.
- Control Elbow Position: Consciously tuck your elbows closer to your body as you lower yourself. Avoid letting them wing out to the sides. Aim for an angle closer to your ribs.
- Engage Your Core: A stable core helps maintain a straight line from head to heels, supporting overall body mechanics during the movement.
- Start with Modifications: If full push-ups are too difficult with proper form, start on your knees or use an elevated surface (like a counter or bench) to build strength and master the correct movement pattern.
- Reduce Volume/Intensity: If pain is present, reduce the number of repetitions or sets, or take a break to allow tissues to recover.
Focusing on executing push exercises with correct technique is crucial for preventing and alleviating elbow pain.
