Most athletes whose training intensity is in the upper-middle level have experienced these four kinds of joint pains to varying degrees in the process of push-up training.
Long-term use of incorrect posture for push-up training, these joints will be at risk of injury, which may make your training have to be temporarily suspended.
So what are the causes of push-up joint injuries? Here are four common push-up mistakes.
When many people do push-ups, the palm support position is not perpendicular to the elbow position, forming an elbow buckle.
In the process of push-ups, it is suggested that the forearm is perpendicular to the ground, which can not only prevent elbow injury, but also reduce the compensation of triceps brachii, so that your arm will not be so sour.
When doing narrow push-ups or diamond push-ups, if the forearm is not vertical to the ground, the elbow will turn outwards, and there is also a risk of hurting the elbow.
It is not impossible to do this kind of push-ups, but when you do it, you should clamp your body with the strength of your shoulders to prevent your elbow from losing muscle protection.
When doing push-ups, the shoulder acts as a fulcrum. At this time, the shoulder is called the shoulder core, also called the upper limb core.
In reasonable push-up training, the shoulders should be kept loaded and tightened to protect the rotator cuff and shoulder joint.
However, some players can't do this, and shoulder slack often occurs, resulting in shoulder injuries.
How to experience shoulder tightening? This requires you to experience the tension of the serratus anterior muscle in the rib position. If the serratus anterior muscle is not tense, the shoulders are in a relaxed position.
At the same time, the shoulders should not be raised, which will make the neck have a compensatory effect, and at the same time, the shoulders will be injured because of the uncoordinated stress on the shoulders.
Wrist pain is also a common occurrence in the process of push-ups, because of palmar root support.
The palm root is the place where the palm connects with the wrist. Just like kneeling on the ground with your knees, palm root support is equivalent to hitting the ground with your joints, so there is a risk of hurting your wrist.
It is generally recommended that you use palm support or finger support in the process of doing push-ups, that is, you should press the weight on your palm or fingers.
Collapse of the waist is the most common push-up mistake. Presumably, many articles have explained that it will squeeze the lumbar spine.
Some of us do push-ups, but our stomachs will collapse. This seemingly standard, in fact, is the waist collapse, because the waist squeezing feeling has not been alleviated.
The correct way is that you need to contract your abdominal muscles, feel the feeling of your front abdomen against your back, tighten your hips and keep your body in a straight line.
This will not cause a great burden on the lumbar spine, and the health of the lumbar spine can also be guaranteed.
Many people may find it a fuss. I made all these mistakes. Why am I not hurt? That's because you haven't trained hard enough.
If you want to use push-ups to get better training results, do more push-ups and try not to make these mistakes, which will really hurt your joints.
Author: tenacious fitness
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