How to do wrist pain when doing push-ups? If your wrist hurts when doing push-ups, you should stop training and rest in order to prevent the situation from getting worse. Wrist injuries can't be tolerated, and they should be treated in time.
Rubbing medicine with wine for external use is helpful to promote blood circulation, remove blood stasis, relax muscles and tendons and relieve pain, and accelerate the recovery of pain. It is a good way to wash with some traditional Chinese medicines, such as pepper, toosendan seed, lycopodium clavatum, speranskia tuberculata and cassia twig.
Ice compress If you get an acute wrist injury while doing push-ups, you can use ice to compress it cold to relieve the pain and help with the treatment.
How to do push-ups to prevent wrist pain? Warm-up exercises Before doing push-ups, you should do proper warm-up exercises and move your joints to avoid injuries during exercise.
Push-up stand Push-up stand is a professional equipment invented to avoid wrist injury when doing push-ups. It can change the stress angle of the wrist, effectively reduce the pressure on the wrist, lower the body and increase the force on the chest muscles.
When doing push-ups in the correct posture, the distance between your hands is too large, even if you turn inside out during exercise, you don't completely touch the ground. When your hands are on the ground, your fingers are tilted and only supported by the palm root or wrist, which will cause greater pressure on your wrist and cause wrist pain. When doing push-ups, elbows point to both sides, which is also easy to cause wear on wrists, elbows and shoulders. So keep your posture correct when doing push-ups.
Hand posture: Hands are shoulder-width apart, and should be directly under the shoulders when propping up straight arms. If you go too far forward or backward, it will increase the pressure on your wrist. Secondly, both hands need the whole palm to touch the ground to support the body.
Elbow posture: the elbow keeps a natural angle, and the body keeps an included angle of about 45 with the big arm.
When you do push-ups by changing your hand posture properly, you can do it in the way of your side hand, so that your fingers can stretch out and reduce the pressure on your wrist. The specific outward angle depends on your personal comfort.
The cause of wrist pain when doing push-ups Most people have wrist pain when doing push-ups because their wrist strength is not enough at ordinary times. Excessive wrist strength should lead to acute traumatic synovitis, which causes joint synovial membrane to be squeezed and injured, causing swelling and bleeding, joint hemorrhage, effusion, local tenderness, limited joint activity and other symptoms.
If the wrist hurts for a long time, it usually causes injury or even tenosynovitis. Occupations that need to repeatedly strain their joints for a long time, such as office workers who often use computers, often have such symptoms. Playing with a mobile phone too heavily can also have such consequences. If it is a symptom of tenosynovitis, never do push-ups again. It is necessary to treat it in time, and then do wrist exercise when the condition recovers.
Daily prevention of wrist pain 1. Try not to use your wrist repeatedly for a long time. You can rest at appropriate intervals at work, and don't keep your shoulders and hands in a fixed posture for a long time.
2. Keep your wrist steady during exercise, and don't pull your wrist suddenly to avoid injury.
Keep your wrist warm every day, and don't let your wrist catch cold.