Types of Push Up Injuries and Prevention Tips

Jan

31 
2017

Trying to get in new exercise routines can be exciting but also dangerous if you’re not sure of the prevention tips you need to keep injury at bay. One of the easiest exercises to do to build your upper body is a push up. However, push up injuries can cause you to be in a lot of pain and reduce the exercise routine you’re wanting to do. It can also stop your progress if you’re having to recuperate. Here are a few of the common injuries seen with this type of exercise and also some push up injury prevention tips you can use to protect yourself.

Common Push Up Injuries

When you’re doing a push up there are a few places you can typically experience injury and pain if not done properly. One of those places is in your wrist. If you have a previous injury or your wrists are not strong enough, you can experience pain and discomfort in the wrist area.

Other areas that can be injured during your push up exercises include the rotator cuff in your shoulder, chest injuries, injuries to your back and elbows as well.

Prevention Tips

Doing a push up properly will help you to prevent any injury during the popular exercise. Make sure that your position and method of doing the specific exercise is correct. Incorrect positioning of your hands, shoulders, and elbows are key factors in push up injuries. When you’re not positioned correctly, you can end up in a lot of pain and have to restrict your exercise routine.

You must also make sure your back is aligned properly during the exercise itself. If you let your body hang to low when pushing up, you can strain your lower back area. Keeping your back straight and aligned over top of your arms will help to prevent that.

Make sure that your hand positioning is not turned out or in and that you are not spread too far apart with your arms. This can cause injury to your wrists and elbows, and possibly your shoulders if not done correctly.

Be sure that when you’re doing push ups that you are performing them in slow steady motions. You do not want to jerk back up and down as this can cause push up injuries as well. Be sure that you’re keeping the proper positioning and keeping your movements smooth and steady.

Push up injuries can be quite often and can take you down for several weeks if you’re not careful. Be sure to follow these push up injury prevention tips above to keep your exercise routine moving forward.

Need consultation? Our professional orthopaedic specialist, Dr. Kevin Yip, has more than 20 years experience. Be assured that you will be receiving professional treatments that suit your needs.

Call +65 9734 3087, Request a callback or Send us a message.


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