Elbow pain is a common complaint among fitness enthusiasts and athletes who perform exercises that put strain on the elbow joint. One particular exercise that can lead to elbow pain is the push-up, a classic exercise that involves lifting the body off the ground using the arms and chest muscles. In this article, we will explore the causes of elbow pain in push-ups and discuss strategies for both treatment and prevention.
Cause of Elbow Pain in Push-Ups
Repetitive Motion
The most common cause of elbow pain in push-ups is repetitive motion of the triceps and antebrachial muscles, commonly known as the front and outside of the upper arms. This repeated motion can irritate the triceps tendon, leading to inflammation and pain at the back of the elbow. Other causes include weak or tight upper arms muscles, poor push-up form, lack of warm-up, and overtraining.
Poor Push-Up Form
Improper push-up form can also contribute to elbow pain. If the hands are not positioned at a 45-degree angle to the torso or if the body is not aligned properly, additional strain is placed on the elbow joints. This can lead to pain and potentially injury.
Treatment for Elbow Pain in Push-Ups
Rest and Ice Pack Application
Rest and application of an ice pack can provide temporary relief from pain and inflammation. Ice can help reduce swelling and inflammation, making the pain more bearable.
Anti-Inflammatory Medications
Regular use of anti-inflammatory medications such as ibuprofen can help reduce pain and inflammation. Aleve or a similar medication can be taken continuously for a week to reduce pain and inflammation.
Physical Therapy
Physical therapy can be an essential part of treatment for elbow pain in push-ups. A physical therapist can prescribe a series of exercises to improve strength, flexibility, and coordination. Modalities such as electrical stimulation, laser therapy, and ultrasound therapy can also be beneficial.
Cortisone Injection
A cortisone injection into the affected tendons can reduce inflammation and pain immediately. Cortisone injections often show positive results within a week of treatment.
Prevention of Elbow Pain in Push-Ups
While most cases of elbow pain in push-ups are treatable, preventing the condition is always better. Here are some strategies to help prevent elbow pain:
proper training
Ensure that you are performing push-ups with proper technique. Avoiding arching your back, keeping your body aligned, and maintaining a stable grip are all important.
warm-up
Warm-up before performing push-ups is crucial to prepare your muscles for the exercise. Engaging in light cardio, such as jogging or jumping jacks, followed by dynamic stretches can help increase blood flow and flexibility.
strengthening
Strengthening the upper arms and forearm muscles can help reduce the risk of injury during push-ups. Activities such as pull-ups and bicep curls can be incorporated into your exercise routine.
recovery
Allow adequate rest between workouts to allow your muscles to recover properly. Consider incorporating techniques such as rolling or stretching into your recovery routine.
####Elbow pain in push-ups can be a common and frustrating problem. However, by understanding the causes and exploring appropriate treatment and prevention strategies, you can manage this condition effectively. Remember to always listen to your body, respect the limits of your abilities, and seek professional advice when necessary. With a combination of rest, medication, physical therapy, and appropriate self-care, most cases of elbow pain in push-ups can be successfully managed or prevented.
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