Types of Push Up Injuries and Prevention Tips

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.

What is Referred Shoulder Pain?

Feeling pain is never a good problem to go through. However, sometimes pain in one area of the body can be a sign of an issue in another area. While you may have shoulder pain and you at first think it’s something to do with your arm or shoulder, it could be something called referred shoulder pain instead. It may not have anything to do with the actual location of the pain in your body.

Referred shoulder pain is actually pain that shows up in the shoulder but could be an indication of gallstones, heart blood vessel problems, lung infection such as pneumonia, or a variety of other problems. The pain you’re feeling in your shoulder could be from another area instead of your actual shoulder. If you’re noticing pain in that area and it doesn’t change when you move your arm or neck, it could be referred shoulder pain.

When You’re Having Pain

It is always best to have your doctor check you out when you’re feeling pain, whether it’s in your shoulder or in some other area. Pain is a sign that something is not quite as it should be and should not be ignored.

Shoulder pain can be from an injury to the shoulder such as a fall or sports injury. It can also be caused by something entirely different. Things to look out for include:

  • Pain that is felt not only in the shoulder but in your shoulder blade areas, neck, armpit, or even in the chest
  • Left arm and shoulder pain can be signs of a serious problem such as inflammation around the heart or a heart attack
  • If you’ve had a procedure done recently it could be gas that was used in the process causing the pain
  • Intense pain that comes on quickly
  • Swelling in the area
  • If you have the inability to use your arm or move the shoulder joint

These are signs that you should be watching out for to make sure you seek medical attention when it’s needed. If you’re having shoulder pain and you have shortness of breath or tightening of your chest, call the emergency officials to assist you. It could all be signs that something dangerous is on the horizon.

If you know what your referred shoulder pain is from, such as a recent medical procedure or you’ve had a diagnosis, you can use some of these tips to help with the pain. Be sure to rest the shoulder and use ice to help relieve the inflammation. Over the counter pain relievers can also be a huge help to reduce the pain and swelling.

Scapula (Shoulder Blade) Fractures: Treatment & Management

It is very uncommon to suffer from scapula fractures but it does happen. This can be due to a major trauma or other events but usually results in shoulder pain and treatment being needed. They typically occur in less than 1% of the population but do still happen from time to time. The most common age group that suffers from shoulder blade fractures are young men between the ages of 25 and 45. This is basically because of the types of activities and events that age group participates in.


A shoulder blade fracture can be caused by different traumatic events. An automobile accident is one such event that can cause your shoulder pain and to fracture the scapula. Another common cause of this injury is a fall that pertains to direct impact on the shoulder. This could be an example of falling off a ladder and onto your shoulder, or falling from a height that ends in landing on your shoulder itself. This could also result in direct injuries from a baseball bat or even an impact from a hammer.


Symptoms of a scapula fracture can include one holding their arm close to the body to reduce the pain, swelling and inflammation, and the inability to use the arm. If moving the arm increases the pain, this may mean that you have a shoulder fracture.

Treatment Options

Most of the time shoulder blade fractures do not require surgery for treatment. In some severe cases, surgery will be required but this is not the norm. Typically ice and anti-inflammatory medications are used to help reduce swelling and the shoulder pain that is associated with this injury. Your shoulder may also be immobilized in a sling for up to four weeks or more depending on the severity of the injury. This keeps you from moving the shoulder and potentially reinjuring it before it is properly healed. Physical therapy may also be needed to help in rebuilding the mobility after the injury has taken place.

While most times shoulder blade fractures are easily treated, they need to be seen by a medical doctor before letting them go. This is because most often a shoulder fracture has been caused by a very traumatic injury. This could also be a sign that other injuries have taken place in the body that you may not be aware of. Always have a medical examination after a fall or injury such as a car accident to rule out any life-threatening injury.

Biceps Tendinitis: Cause, Symptom & Treatment

When it comes to lifting, moving, writing, and doing everyday chores, your biceps go through a lot of movement. If you’re doing too much you can begin to notice biceps pain start to creep in and you may think it’s just overuse of your muscles. However, it is important to know that your biceps can be injured through lifting heavier than normal objects, overusing the muscle or other ways. One of the injuries you can develop is called biceps tendinitis. Discover below what biceps tendinitis treatment is available and how you can tell if that is what you have going on.


The main cause of tendinitis is due to overuse of the bicep muscle. This could be because you’re a baseball player, you lift heavy objects on a daily basis or you love to swim. You can have this show up in your bicep, elbow or shoulder. It is generally caused by the repetitive motions being done over and over by your arm. So if you have a job that is a repetitive movement, or if your favorite sport does the same, you can have a cause of tendonitis start to show up.


You may have biceps pain start in one or both of your arms depending on which arm is affected. Pain is generally located in the shoulder or elbow and not in both places at the same time. You may notice a sharp pain if you have a tear in the tendon or even bruising and swelling. You may also notice pain during movement that has caused the problem in the first place. If you have torn the tendon, then you may require surgery to fix the problem.

Treatment Options

There are a few different options for biceps tendinitis treatment. You can start with ice packs on the affected area. This can help to reduce any inflammation in the joint or bicep area that is causing the pain. You can also take an over the counter anti-inflammatory to help make sure it reduces inflammation and the pain. Resting the arm that is hurting is also highly advised. Try to take some time off of the activity that caused the pain so that your arm can rest and heal.

Biceps pain can be quite difficult to deal with, especially when it starts to affect your daily life. Be sure to take preventative measures if you have a repetitive job or task done each day. Change up your routine and get plenty of rest to make sure you don’t injure your arm further.

3 Common Injuries From Weight Lifting

Everyone wants to be healthier and stronger. One way to do that is with a healthy diet plan and exercise, combining both cardio and strength training. While strength training is a great method of toning and getting stronger, there are some very common weight lifting injuries that you should be aware of before getting started. They range from shoulder injuries to knee and back injuries. Learning what they are and how to avoid them to be safe when lifting is key in making the type of progress you wish to make.

Shoulder Injuries

When you are performing such tasks as overhead lifting like bench presses or shoulder press, you can run into an injury called shoulder impingement. This injury is when you have inflammation and swelling in the rotator cuff area. At first you may only notice pain in the shoulder when you’re lifting your arms, but eventually the pain can be felt no matter what you’re doing as it progresses. If you’re not cautious, then this shoulder impingement injury can also lead to a tear in the rotator cuff itself.

Back Injuries

Lifting heavy weights with your back instead of your legs can result in serious back strains or sprains. If you’re lifting with your back, you may also experience a herniated disc which is quite painful. Sprains are typically caused by acute injuries or trauma to the back making the ligaments stretch to far or even tear. Strains typically affect the muscles instead of the ligaments in the back. Most of these weight lifting injuries can be treated with medication and relaxation. The herniated disc however may require physical therapy or even surgery to correct the problem.

Knee Injuries

Remember to also protect your knees as you’re lifting weights. The knee joint or patellar tendon can be injured by repetitive squatting motions, deep knee bends, and extension of the knee.  As you are bending and squatting during your weight lifting, the tendon can start to get tiny tears in it. Then you may start to feel pain below the kneecap. It is important that you keep an eye on this and get treatment as soon as you can. Some cases are helped with patellar tendon strap or physical therapy. In extreme cases, surgery may be needed to repair the knee.

Lifting weights is a great way to get your body into shape and to help you feel and be stronger. While you’re lifting, it’s very important that you take the necessary safety steps and precautions to prevent yourself from having any weight lifting injuries.

Top 4 Baseball Injuries: Prevention

Baseball is an all-time favorite pastime not only in America, but around the world. From the backyard family games to the pitcher’s mound in the big stadiums, baseball is a game everyone can enjoy watching or playing. While this game is fun and exciting, it can also be dangerous to the players if the proper caution and preventative measures are not taken. From elbow injuries to hurting the pitcher’s shoulder, there are several different injuries that can occur when one plays on a regular basis. Here are the top four common baseball injuries and what you can do to prevent them from happening to you or your children.

Top Four Injuries

When it comes to the sport, there are several injuries that are commonly seen. One of the most common is muscle strains or soft tissue type injuries. This can occur when you pull a muscle during pitching, catching, or running bases. Two more types of injuries that are commonly seen include cuts and bruises. This happens due to running into another player, sliding into the bases, or even getting hit with the ball during a play.

One other type of typical baseball injury is a ligament injury. This includes spraining the ligament which happens a lot when pitching, catching or running the bases. All of these can be minor injuries but others can be quite detrimental to the player. It can cause you to miss a full season if the injury is severe enough.

How do you stop these injuries from happening? What can you do to avoid elbow injuries such as overuse or avoid injuring your pitcher’s shoulder? Here are a few tips to help you prevent these most common injuries from happening.

Tips to Prevent Injuries

Always make sure to warm up gradually and properly each time you go to play. Do not skip the warm up as this can help you get your muscles and body prepared for what you are about to do.  Start with easy slow pitches, running at a slow pace around the bases, and getting your body prepared for the game.

Rotate the pitchers to other positions. Make sure that you do not overuse your pitcher or overuse your arm as the pitcher. Also as the coach of a baseball team, follow the guidelines on age appropriate pitching. For example, teens and adults can typically pitch two games a week while the younger crowd should max out around 75-100 pitches a week. This will help to prevent them from injuring their shoulder.

Always wear your protective equipment such as helmets, shin guards and catcher’s mitt if you’re playing baseball. This can help you to prevent any major injuries and keep you playing your favorite sport.

Best Physiotherapy Exercises for Neck & Shoulder Pain

Neck and shoulder pain are often treated with physiotherapy exercises to not only treat the site of the pain, but also determine the underlying cause of connective pain. In most cases, the pain in the neck and shoulders is connected to a misalignment of the hips, shoulders or spine. Because of the misalignment, the muscles of the shoulders and neck will become tense which can lead to stiffness and pain in the neck and shoulder area. To be able to address the problem, physiotherapy strengthening exercises are needed. Below are the best options to get you back on track to feeling better.

Static Back

Lie down on the floor with your legs elevated on a chair or stool. Your knees and hips should be bent at a 90 degree angle. Your arms should be placed on the floor at shoulder level or at 45 degrees. Palms should be facing up. When you lay down like this, your back will settle and you will begin to feel the muscles releasing in your back and shoulders. Five to ten minutes of resting like this is recommended.

Sitting Floor Position

Have a seat on the floor with your back placed against a wall. Feet should be hip width apart. Pull your shoulder blades together and then downwards. Pull your toes and tighten in your thighs. Your feet need to be straight as your head touches the wall. Hold this position for three minutes then release. You will be stretching your shoulder muscles and upper back, helping your shoulders and spine roll into place.

Static Wall

This exercise calls for you to lay down on the floor and move into the wall with your legs going straight up the wall. If you must, you can move back until your tailbone is lying flat on the floor. However, you will get a better stretch if you have your legs going up the wall and your bottom slightly elevated. Pull your toes back and feel yourself tightening your thighs. Make sure your feet are pointing outwards. Hold your positioning for three minutes.

Neck Stretches

Because the neck area is giving you trouble, it is important to stretch the neck muscles. Neck muscles will need to be loosened before stretching so add a little heat before you begin this process. Warming up the muscles will allow for a great stretch. Once heated, begin by dropping your chin to your chest. Move your head back to regular position and then look to the left side. Move back to center and look to the right side, holding for five seconds each.

Roll your head around completely, stretching your muscles during movement. Feel the stiffness melting away as you stress and test your neck muscles.

Top 4 Badminton Overuse Injuries

Overuse injuries are commonly experienced by badminton players. Due to overtraining and improper use of techniques, stress is constantly impacted on the same parts of the body, leading to tendon tears and chronic pain over time if left untreated. The pain comes gradually and may not affect the performance of players immediately. As such, many ignore the symptoms until the condition worsens.

  1. Tennis Elbow

Also called the Lateral Epicondylitis, Tennis Elbow is caused by the repetitive motion of using backhand to hit the shuttlecock. Patients would feel pain in the elbow and arm, especially when raising the hand or gripping an object. Other causes that contribute to the injury could also be the high tension of the strings and unsuitable racket grip size. While the backhand move is necessary for all racket sports, it is important to use the correct techniques and warm up before every training session.

  • Jumper’s Knee

Another name for Jumper’s Knee is Patellar Tendonitis. It is called the Jumper’s Knee as the condition is usually caused by the action of jumping during sports, with the impact striking the knees upon landing. Patients complain of pain and aching on the front side of the knee though they have never had an injury in the area before. It may not be felt significantly in the early stages but eventually, if left untreated, can result in tendon rupture.

  • Golfer’s Elbow

Golfer’s Elbow, or Medial Epicondylitis, is the damage to the elbow muscles and tendons that control the wrist and fingers. It is caused by the repetitive flicking motion of the wrist required in badminton. Usually due to compensation from inadequate use of arm strength, the force used with the wrist might be more than the muscles can take. Patients would feel pain and tenderness on the inside of the elbow and along the forearm, with stiffness and difficulty to grip. Tape and elbow guard can be worn to give more support to the arm. However, it is best to stop all activities and allow the arm to rest once pain is felt during or after training.

  • Shoulder Injuries

One common shoulder injury is a shoulder strain. Due to the nature of the sport which requires impactful swinging of the shoulders, the rotator cuff of the shoulder is often strained or damaged over time. Symptoms to look out for are pain and stiffness that gradually worsens with activity. Injury could be avoided by using the correct techniques and getting plenty of rest to allow the muscles to recover.

4 Tips To Take Care Of Shoulder Sprain

The shoulder is made up of four bones – the scapula, acromion, clavicle and sternum. These bones are joint together by ligaments, making up the acromioclavicular joint between the acromion and clavicle, and the sternoclavicular joint between the sternum and clavicle. Most shoulder sprains happens in the acromioclavicular joint, usually caused by accidents in contact sports such as rugby, wrestling and skiing.

When a sprain occurs, the ligaments are stretched or torn. You should seek medical attention immediately and prevent the arm from moving about lest further tearing the ligaments. Once you get home, there are several self-care methods you can use to speed up the recovery.

1) R.I.C.E

Rest: The first step you can do is to rest your injured shoulder and avoid moving it so that it can heal. Any movement would risk further damage.

Ice: Wrap an ice pack with a towel and apply it on your injury for 15 to 20 minutes to reduce the pain and swelling. Do this step once every hour for at least three times a day.

Compression: Compressing the shoulder helps to reduce swelling. A sling or cast would give the necessary compression and support.

Elevation: Make sure that you get plenty of bed rest so that you can elevate your shoulder with a pillow. This would help to further reduce the swelling.

2) Wear the sling the right way

You have to keep the sling on at all times except when you bathe. After bathing, putting the sling back on the right way would avoid several problems.

Make sure that the sling is not too tight – Tying it too tightly would cut off the oxygen supply to the arm. An indicator is that the shoulder turns blue or pale with a numbing discomfort.

Ensure that the entire arm is fully dried – Bandanging wet skin would cause sores and irritation. Dry it completely before putting the sling on.

Position your wrist higher than your elbow – Wrap the sling down to your knuckles and keep your wrist slightly tilted above your elbow. This would give better support to your arm and hand. Make sure that the sling is of sufficient length. A sling that is too short would cause pain or numbness in the wrist.

3) Doing light exercises

Doing light exercises after resting for 3 to 7 days helps to prevent stiffness. Start with slowly stretching your arm out and doing small rotations to let it get used to the movement. However, stop the exercises if you feel excessive pain.

4) Preventing injury

Only return to physical activities when the shoulder is fully healed to avoid another injury. Do not strain your shoulder when exercising and stop all activities if the pain recurs. Wear protective equipment and use proper sports techniques to prevent accidents from happening again.

How to Prevent Common Swimming Injuries

Swimming injuries usually involve the shoulders, knees, hips and back. The area of injury depends on the swim stroke that the swimmer practices most often. It is important to perform the strokes correctly and get adequate rest to prevent injuries.


Most swimming injuries are caused by overuse and improper stroke techniques. Pro swimmers who go through vigorous training periods for competitions are at higher risk of injury because of the excessive repetitive motions and inadequate rest for the muscles to heal. Fatigue would also cause swimmers to perform poor stroke techniques, causing constant micro-trauma and leading to injuries.

Types and Symptoms of Common Swimming Injuries

Swimmer’s Shoulder

One of the most common types of swimming injuries is the Swimmer’s Shoulder. Due to the perpetual stress on the upper body to propel forward during swimming, the rotator cuff of the shoulder blade is often overworked. The joint and muscles are weakened over time and activity, resulting in shoulder instability, inflammation, tears, ligament and cartilage damage.

Patients with Swimmer’s Shoulder may experience:

  • Pain along the back of the shoulder and sometime salong the front of the shoulder as well
  • Inflammation in the tendons and muscles
  • Pain worsens with activity

Breaststroker’s Knee

Breaststroker’s Knee makes 25% of all swimming injuries and is caused by the motion of kicking to generate speed through the water. If the movement is not done correctly, tension would build up inside the knee and injuring the tendons, ligaments and muscles.

Patients with Breaststroker’s Knee may experience:

  • Pain and swelling of the knee
  • Inflammation in the ligament, tendons and muscles
  • Pain worsens with activity
  • Knock-knees or bow-leggedness



At every swim session, ensure that proper warm up and cool down are done. When swimming, make sure that proper techniques are used. The arms should be raised high enough to complete each full stroke without the “lazy elbow” syndrome. Legs should be kicking correctly without subjecting the knees to external rotations. It is advisable to seek guidance from a coach to improve on swim techniques.

Swimmers should get adequate rest to avoid straining themselves and allow the muscles to recover. If symptoms of an injury have surfaced, stop all activities and ice the affected area to decrease inflammation. Seek a doctor’s advice if the symptoms do not subside even after plenty of rest.