To fix elbow pain during pushups, focus on proper form, particularly ensuring your elbows are at a 45-degree angle to your torso as you lower yourself. This minimizes stress on the elbow joint.
Here’s a more detailed breakdown of how to address elbow pain during pushups:
Identify the Cause of the Elbow Pain
Elbow pain during pushups can stem from various factors, including:
- Poor Form: Incorrect elbow positioning is a common culprit.
- Overuse: Doing too many pushups too soon can strain the elbow.
- Lack of Warm-up: Insufficient warm-up can leave your muscles and joints unprepared.
- Underlying Conditions: Pre-existing conditions like tendinitis or arthritis can contribute to pain.
Adjust Your Form for Pain Relief
The most crucial adjustment is your elbow angle:
- 45-Degree Angle: As you descend, your elbows should be at roughly a 45-degree angle relative to your body. Avoid letting them flare out to the sides (90 degrees) as this puts excessive stress on the elbow joint and rotator cuff.
- Wrist Alignment: Ensure your wrists are directly beneath your shoulders. This helps distribute weight properly and reduces strain on the elbow.
- Controlled Movement: Avoid rushing through the pushup. Controlled lowering and raising is essential to maintain proper form and prevent injury.
Modify Pushup Variations
If standard pushups cause pain, try these variations:
- Incline Pushups: Performing pushups with your hands elevated (on a bench or wall) reduces the load on your elbows.
- Knee Pushups: Doing pushups on your knees also decreases the amount of weight you're lifting, making it easier on your joints.
Strengthen Supporting Muscles
Strengthening the muscles around your elbows, wrists, and shoulders can provide better support and reduce strain:
- Wrist Curls: Strengthen forearm muscles.
- Bicep Curls & Triceps Extensions: Strengthen muscles around the elbow joint.
- Shoulder Exercises (Rows, Lateral Raises): Improve overall shoulder stability.
Warm-Up Properly Before Pushups
A proper warm-up prepares your muscles and joints for exercise:
- Dynamic Stretching: Include arm circles, wrist rotations, and shoulder stretches.
- Light Cardio: A few minutes of light cardio, like jumping jacks or arm swings, can increase blood flow to the muscles.
Rest and Recovery
- Allow Rest Days: Give your body adequate time to recover between pushup sessions.
- Ice and Anti-Inflammatories: If you experience pain after pushups, apply ice to the affected area and consider taking over-the-counter anti-inflammatory medication.
When to Seek Medical Attention
If the pain persists or worsens despite these adjustments, consult a healthcare professional. They can diagnose any underlying conditions and recommend appropriate treatment.
