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How to Fix Shoulder Pain from Push-Ups: A Veteran’s Guide

So, your push-ups are causing shoulder pain? You’re not alone. From seasoned athletes to weekend warriors, this is a common complaint. The good news is, most push-up related shoulder pain is fixable, and we’re going to dive deep into how. The key is understanding the root cause and addressing it with a targeted approach.

The primary solution is multifaceted and involves proper form correction, strengthening supporting muscles, improving shoulder mobility, and adjusting your training intensity. More specifically, this means focusing on the following:

Form Audit: Are your elbows flaring out? Is your back sagging? Correcting these common errors immediately reduces stress on the shoulder joint.
Rotator Cuff Strengthening: These muscles are crucial for shoulder stability. Exercises like external rotations, internal rotations, and scapular retractions are your friends.
Scapular Stabilization: Strengthening the muscles that control your shoulder blade movement (think serratus anterior, rhomboids, and trapezius) is vital for proper push-up mechanics.
Thoracic Mobility: A stiff upper back restricts shoulder movement and forces the shoulder to compensate, leading to pain. Foam rolling and stretching can improve thoracic spine mobility.
Progressive Overload: Don’t jump into advanced push-up variations before you’re ready. Gradually increase the difficulty and volume of your training.
Listen to Your Body: This is paramount. If you feel pain, stop. Don’t push through it, as this will only exacerbate the problem.

Let’s break these down in more detail, and then we’ll tackle those FAQs.

Decoding the Push-Up Pain: Understanding the Why

Before we start fixing things, let’s understand why your shoulders might be screaming. Here are a few common culprits:

Improper Form: The most common culprit. Flared elbows put excessive stress on the shoulder joint. Sagging hips throw off your alignment and can lead to imbalances.
Muscle Imbalances: Weak rotator cuff muscles or scapular stabilizers can’t adequately control shoulder movement during the push-up, leading to strain.
Overuse: Doing too many push-ups, too soon, without proper rest and recovery, can overwhelm the shoulder joint and cause inflammation.
Lack of Mobility: Limited shoulder or thoracic spine mobility restricts movement, forcing the shoulder to compensate and increasing stress.
Pre-existing Conditions: Underlying shoulder issues like impingement, rotator cuff tendinitis, or arthritis can be aggravated by push-ups.

Rebuilding Your Push-Up: A Step-by-Step Guide

Okay, time to get practical. Here’s your roadmap to pain-free push-ups:

### Perfecting Your Form: The Foundation of Success

Elbow Position: Keep your elbows at a 45-degree angle to your body. Imagine you’re squeezing a lemon between your armpit and your elbow. This reduces stress on the shoulder joint.
Core Engagement: Engage your core throughout the entire movement to maintain a straight line from head to heels. This prevents sagging and ensures proper alignment.
Scapular Retraction: Think about gently squeezing your shoulder blades together as you lower your body. This activates your scapular stabilizers and improves shoulder stability.
Head Position: Keep your head in a neutral position, looking slightly ahead. Avoid letting your head drop, as this can strain your neck and upper back.

### Strengthening the Supporting Cast: Building Stability

Rotator Cuff Exercises:
- External Rotations: Use a resistance band and rotate your arm outward, keeping your elbow bent at 90 degrees.
- Internal Rotations: Use a resistance band and rotate your arm inward, keeping your elbow bent at 90 degrees.
- Scaption: Raise your arm at a 30-45 degree angle in front of you, with your thumb pointing upward.
Scapular Stabilization Exercises:
- Scapular Retractions: Squeeze your shoulder blades together, holding for a few seconds.
- Serratus Punches: Lie on your back with your knees bent and feet flat on the floor. Reach towards the ceiling with your hands, protracting your shoulder blades.
- Rows: Use dumbbells or a resistance band to perform rows, focusing on squeezing your shoulder blades together.
Core Strengthening:
- Plank: Hold a plank position, maintaining a straight line from head to heels.
- Side Plank: Lie on your side and lift your hips off the floor, supporting your weight on your forearm and feet.

### Unleashing Your Mobility: Freeing the Shoulder

Thoracic Spine Mobility:
- Foam Rolling: Roll your upper back on a foam roller to release tension and improve mobility.
- Thoracic Extension Stretch: Sit in a chair and lean back over the back of the chair, extending your upper back.
Shoulder Mobility:
- Cross-Body Shoulder Stretch: Bring one arm across your body and gently pull it closer with your other hand.
- Sleeper Stretch: Lie on your side with your arm bent at 90 degrees and rotate your arm downward, stretching your rotator cuff.

### Gradual Progression: Building Strength Smartly

Start with Wall Push-Ups: Gradually progress to incline push-ups, then knee push-ups, and finally, full push-ups.
Focus on Quality over Quantity: Prioritize proper form over doing as many push-ups as possible.
Listen to Your Body: If you feel pain, stop and rest. Don’t push through it.
Incorporate Rest Days: Allow your body adequate time to recover between workouts.

FAQs: Your Push-Up Pain Questions Answered

### 1. Why does my shoulder click during push-ups?

Clicking can indicate a few things, from normal joint movement to a more serious issue like a labral tear. If it’s painless, it’s often benign. But if it’s accompanied by pain, see a physical therapist for an evaluation.

### 2. What’s the best push-up variation for shoulder pain?

Incline push-ups are a good starting point. They reduce the load on your shoulders, allowing you to build strength and improve form without aggravating your pain.

### 3. How often should I do rotator cuff exercises?

Aim for 2-3 times per week, allowing for rest and recovery between sessions. Consistency is key.

### 4. Can I still do other exercises if my shoulder hurts during push-ups?

It depends. Avoid exercises that directly aggravate your shoulder pain. Focus on lower body exercises and core work while you’re recovering.

### 5. Is it possible to completely eliminate shoulder pain from push-ups?

Yes, in most cases. By addressing the underlying causes – form, strength, mobility – you can significantly reduce or eliminate pain and return to pain-free push-ups.

### 6. What kind of doctor should I see for shoulder pain?

Start with your primary care physician, who can refer you to a physical therapist or orthopedic specialist if needed.

### 7. How long will it take to fix my shoulder pain?

It varies depending on the severity of the problem and your commitment to the rehab process. Expect to see improvements within a few weeks of consistent effort.

### 8. Can warming up help prevent shoulder pain during push-ups?

Absolutely! A proper warm-up that includes dynamic stretching and light cardio can prepare your muscles and joints for exercise, reducing the risk of injury. Arm circles, shoulder rotations, and scapular retractions are great choices.

### 9. Are push-up bars good for preventing shoulder pain?

Push-up bars can help by allowing for a more natural wrist position and a greater range of motion, potentially reducing stress on the shoulder. However, they won’t fix underlying issues like poor form or muscle imbalances.

### 10. What role does diet play in shoulder pain?

While diet isn’t a direct fix, an anti-inflammatory diet rich in fruits, vegetables, and omega-3 fatty acids can help reduce inflammation and promote healing.

### 11. I’ve tried everything, and my shoulder still hurts. What should I do?

If you’ve been consistently following a rehab program for several weeks without improvement, it’s time to seek professional help. You may have an underlying condition that requires more specialized treatment.

### 12. Can I use pain relievers to push through the pain?

Don’t do it! Masking pain with medication allows you to continue damaging your shoulder. Listen to your body and address the underlying cause of the pain.

Final Thoughts: Your Shoulder’s Second Chance

Fixing shoulder pain from push-ups requires a holistic approach. It’s not just about stopping the activity that hurts; it’s about understanding why it hurts and addressing those underlying issues. By focusing on proper form, strengthening supporting muscles, improving mobility, and listening to your body, you can reclaim your push-ups and achieve your fitness goals without pain. Remember, patience and consistency are key. Good luck, and train smart!