To reduce or eliminate elbow clicking during push-ups, you should adjust your hand and elbow positioning and consider modifications. Here's how:
Understanding the Issue
Elbow clicking during push-ups is often caused by the movement of tendons and ligaments over bony prominences. While generally not painful or dangerous, it can be concerning. Here’s how to address it:
Correcting Push-up Form
| Issue | Solution |
|---|---|
| Hand Position | Face hands forward. This helps align the joints properly. |
| Elbow Position | Keep your elbows out 45 degrees from your body. Avoid flaring elbows fully out. |
Step-by-Step Adjustments
- Hand Alignment: Make sure your hands are directly under your shoulders and facing forward. Avoid pointing your fingers inward.
- Elbow Angle: As you lower your body, focus on keeping your elbows at approximately 45 degrees relative to your torso. Imagine your arms forming a wide arrow shape as you descend, instead of a straight line.
- Controlled Movement: Perform push-ups slowly, concentrating on the proper movement and elbow position. This can prevent sudden jolts that can cause clicking.
Modifying the Exercise
If these adjustments don't immediately solve the clicking, you can make modifications:
- Knee Push-ups: Start with push-ups on your knees. This reduces the weight on your joints, allowing your muscles and tendons to get used to the movement with less strain.
- Gradual Progression: As your elbows get stronger, slowly increase the intensity by transitioning to full push-ups.
- Frequency: Avoid overdoing push-ups, especially when you have elbow clicking. Give your muscles and joints adequate recovery.
Additional Tips
- Warm-up: Before push-ups, do light exercises to warm up your elbow joints, such as arm circles or wrist stretches.
- Listen to Your Body: If the clicking persists, take some rest and seek advice from a physical therapist or medical professional.
By implementing these corrections, modifying your exercise, and slowly progressing, you should see an improvement in your elbow clicking during push-ups. Remember, proper form is vital for a safe and effective workout.
