Side effects of pushups

While pushups are generally beneficial, performing them incorrectly or excessively can lead to several side effects. Here are four potential side effects of pushups:

1. Shoulder Pain and Injury

One of the most common side effects of pushups is shoulder pain, which can occur if the exercise is performed with improper form or excessive frequency. Overloading the shoulder joints or failing to engage the shoulder stabilizers properly can lead to strains, impingement, or even rotator cuff injuries. To avoid shoulder pain, it’s essential to maintain proper form: keep the shoulders in a neutral position, avoid flaring the elbows too wide, and ensure the body moves as a single unit.

2. Wrist Strain

Pushups put significant pressure on the wrists, especially if the wrists are not properly aligned or if an individual has limited wrist mobility. This can lead to wrist strain or pain, particularly for those with preexisting wrist conditions or weak wrists. To mitigate this risk, individuals can perform pushups on their fists, use pushup bars, or modify the hand placement to reduce wrist extension. Strengthening the forearm muscles and incorporating wrist stretches can also help.

3. Lower Back Pain

Improper form during pushups can lead to lower back pain. This often occurs when the core muscles are not adequately engaged, causing the lower back to sag or hyperextend. This improper alignment can place undue stress on the lumbar spine, potentially leading to pain or injury. To prevent lower back pain, it’s crucial to maintain a straight line from head to heels, engage the core throughout the movement, and avoid letting the hips drop.

4. Elbow Tendonitis

Repeatedly performing pushups, especially with improper form, can lead to elbow tendonitis (inflammation of the tendons around the elbow joint). This condition, often referred to as “tennis elbow” or “golfer’s elbow,” can cause pain and tenderness around the elbow. To reduce the risk of elbow tendonitis, ensure proper alignment of the elbows during pushups (keeping them at a 45-degree angle to the body), avoid overtraining, and incorporate rest days into the workout routine to allow for tendon recovery.

Mitigating Side Effects

To minimize these side effects, it’s essential to focus on proper form, avoid overtraining, and listen to your body. Here are some additional tips:

– Warm-up and Stretching: Always warm up before starting your pushup routine and include stretches for the wrists, shoulders, and core.

– Gradual Progression: Gradually increase the number of pushups and the intensity of variations to allow the body to adapt.

– Rest and Recovery: Incorporate rest days into your routine to allow muscles and joints to recover and prevent overuse injuries.

– Strengthening Supporting Muscles: Strengthen the muscles that support pushup movements, such as the rotator cuff, forearms, and core, to improve stability and reduce the risk of injury.

By following these guidelines, individuals can enjoy the benefits of pushups while minimizing the risk of adverse side effects.