Muscle fatigue and lactic acid accumulation caused by exercise. People who don't exercise for a long time do push-ups for the first time or suddenly increase the amount of push-ups because there is no time to adapt to the intensity of exercise, which leads to muscle fatigue and lactic acid accumulation, thus causing muscle pain. This is what most people encounter. It is a normal physiological condition. Don't worry.

Incorrect posture leads to shoulder injury. When doing push-ups, the shoulders are too open, and the upper arm is 90 degrees to the body, showing a T-shape. This will make the shoulder unstable, the shoulder joint will bear great pressure, the tendons and ligaments will be easily squeezed, and some muscle sleeves may be worn and broken. This caused a shoulder injury.

2 How to do push-up shoulder pain For push-up shoulder pain caused by muscle fatigue and lactic acid accumulation, there are the following methods to help alleviate it.

Static traction Static traction helps to relieve muscle pain. After push-ups, you can do proper shoulder traction, keep 1-2 minutes, rest 1 minute, and repeat. The time of pulling can be determined according to personal circumstances.

Massage can promote local blood circulation, help take away lactic acid and relax muscles.

Cold compress and hot compress cold compress and hot compress can refer to alternately using ice packs and hot compress for pain 15 minutes, and cycling. The change of cold and hot temperature is helpful to accelerate blood circulation and muscle rehabilitation. It has a good effect on relieving muscle soreness.

Taking a hot bath can not only relieve shoulder pain, but also help to eliminate exercise fatigue. But it should be noted that taking a hot bath should be carried out after half an hour of exercise, and the water temperature should not be too high.

Proper exercise and gentle shoulder exercise can familiarize you with the intensity of exercise, promote blood circulation and help relieve pain.

Rest is one of the most important ways to relieve shoulder pain after exercise. Muscle fatigue and slight injury caused by exercise need rest to recover. Practicing every day will lead to excessive muscle fatigue and become thin and fragile.

3 How to do push-ups for shoulder injuries If shoulder injuries are caused by incorrect posture, you should stop exercising immediately, and you can apply cold compress to your shoulders in time to reduce inflammation. After 3-5 days, you can apply hot compress to help muscles recover, and you can apply drugs for promoting blood circulation and removing blood stasis. If the pain is severe, you can take painkillers such as aspirin orally.

4 Push-ups and shoulder pain How to prevent warm-up is very important for exercise. It can help us to improve the activity of various organs and tissues of the body, increase muscle elasticity and reduce stickiness, thus reducing the injuries easily caused by sudden exercise.

Step by step, most muscle aches are caused by lack of time to adapt to the exercise parts. If you haven't exercised for a long time, do push-ups for the first time, starting with a small dose or a simple version. Don't practice hard regardless of your health from the beginning. Don't suddenly increase the intensity of exercise during push-up training, but gradually increase the difficulty and step by step.

Control arm posture. When doing push-ups, your arms should be close to your body, and the included angle with your body should be reduced to below 45 degrees. Make your arms and body arrow-shaped, not T-shaped.