Why Do Push-ups Make Me Feel Pressure In My Elbows: Explained)

Are you experiencing discomfort or feeling pressure in your elbows when performing push-ups? You’re not alone.

Many individuals encounter this issue while engaging in this popular exercise. Understanding the causes, finding solutions, and implementing preventative measures are essential for a safe and effective push-up routine.

In this comprehensive article, we will delve into the reasons behind feeling pressure in elbows with push-ups, explore potential solutions, and provide tips for prevention. So, let’s dive in and discover how to overcome this challenge and maximize your push-up performance.

Feeling pressure or discomfort in your elbows during push-ups may be due to improper form, weak muscles, overuse or fatigue, or underlying joint or tendon issues. Focus on maintaining proper form, gradually increase intensity, strengthen supporting muscles, and allow for adequate rest and recovery. If the discomfort persists, consult a healthcare professional.

Improper form.

Maintaining proper push-up form is crucial to avoid excessive strain on your elbows. Here’s an explanation of the key aspects:

• Elbows slightly tucked in: When you perform a push-up, your elbows should be positioned at about a 45-degree angle relative to your body. This means they should be slightly tucked in towards your sides rather than flared out to the sides at a wider angle. Tucking your elbows helps to engage your triceps and reduces the stress on your elbow joints.
• Controlled lowering: As you lower your body towards the ground during a push-up, it’s important to do so in a controlled manner. Avoid dropping too quickly or forcefully, as this can cause excessive pressure on your elbows. Instead, focus on maintaining a slow and controlled descent, allowing your muscles to engage and control the movement.

By following these guidelines, you ensure that the workload is distributed appropriately across your chest, triceps, and shoulder muscles, reducing the strain on your elbows.

Proper form also helps to optimize muscle engagement and overall effectiveness of the exercise.

Remember, it may take some practice to develop the proper form and technique. If you’re new to push-ups or experiencing discomfort, start with modified variations, such as incline push-ups against a raised surface, until you feel comfortable progressing to traditional push-ups.

Always listen to your body and make adjustments as needed. If you continue to experience significant pressure or discomfort in your elbows despite using proper form, it’s advisable to consult a healthcare professional for further evaluation and guidance.

Weak muscles.

Weak muscles in the upper body, specifically the triceps and surrounding muscles, can contribute to increased stress on your elbows during push-ups. Here’s an explanation of how building strength in these muscles can help alleviate the pressure:

• Triceps engagement: Push-ups primarily target the chest muscles, but they also heavily rely on the triceps, which are located at the back of your upper arms. If your triceps are weak, they may struggle to support your body weight during the exercise, leading to additional strain on your elbows.
• Muscle balance: Having balanced strength in the muscles around your elbows is crucial for proper biomechanics and joint stability. When the triceps are weak compared to the chest muscles, it can create an imbalance that places excessive stress on the elbow joint. Strengthening the triceps helps restore this balance and reduces the strain on your elbows.

To alleviate pressure on your elbows by building strength in the triceps and surrounding muscles, consider the following steps:

• Triceps exercises: Incorporate specific exercises that target the triceps into your workout routine. Examples include triceps dips, triceps pushdowns, close-grip push-ups, and skull crushers. These exercises focus on strengthening the triceps, improving their ability to support your body weight during push-ups.
• Progressive overload: Gradually increase the intensity and resistance of your triceps exercises over time. This progressive overload stimulates muscle growth and strength development. Start with lighter weights or easier variations and gradually progress to more challenging exercises as your strength improves.
• Comprehensive upper body training: In addition to targeting the triceps, it’s important to include exercises that strengthen other muscles in the upper body, such as the chest, shoulders, and back. A well-rounded training program helps distribute the workload and reduces the strain on any single muscle group, including the elbows.

Remember to allow adequate rest and recovery between training sessions to allow your muscles to repair and grow stronger.

Consistency and patience are key when it comes to building strength, so be sure to follow a progressive training plan and listen to your body’s cues.

If you’re unsure about the appropriate exercises or intensity for your current fitness level, consider consulting a fitness professional who can provide guidance tailored to your specific needs and goals.

Overuse or fatigue.

Overuse or fatigue can contribute to increased stress on the elbow joints and surrounding tissues during push-ups. Here’s an explanation of how this happens and an example to illustrate the concept:

• Repetitive stress: Performing a high volume of push-ups or engaging in them frequently without adequate rest can lead to repetitive stress on the muscles, tendons, and ligaments around the elbows. When these structures are not given enough time to recover, they become fatigued and may struggle to handle the continuous strain, leading to increased pressure on the elbow joints.
• Inflammation and discomfort: Overuse or fatigue can result in inflammation of the tendons (tendinitis) or the fluid-filled sacs (bursae) around the elbow joint, causing pain, swelling, and a feeling of pressure. This can interfere with the smooth movement of the joint and contribute to discomfort during push-ups.

Example:

Let’s say you’ve recently started a push-up challenge where you’re performing a high number of push-ups every day without allowing enough rest days.

Initially, your muscles may feel sore but manageable. However, as the days progress and your muscles don’t get sufficient time to recover, the accumulated fatigue can lead to increased stress on your elbows.

You may start to experience discomfort, pressure, or even pain in the elbow area while performing push-ups.

To address overuse or fatigue-related pressure on your elbows during push-ups, consider the following:

• Rest and recovery: Ensure that you incorporate rest days into your training routine. This allows your muscles to recover and adapt to the exercise. Consider alternating push-up days with other upper body exercises to give your elbows a break.
• Gradual progression: If you’re increasing the volume or intensity of your push-ups, do so gradually over time. This allows your muscles and joints to adapt to the increased demands and reduces the risk of overuse injuries.
• Listen to your body: Pay attention to any discomfort or pain in your elbows during push-ups. If you notice persistent pressure or worsening symptoms, it’s important to prioritize rest, modify your exercise routine, and consider seeking guidance from a healthcare professional.

Remember, pushing yourself too hard without allowing sufficient recovery can hinder your progress and increase the risk of injury.

Balancing exercise intensity with rest and recovery is essential for maintaining optimal joint health and overall fitness.

Joint or tendon issues.

Pre-existing conditions like tendinitis, bursitis, or arthritis in the elbows can increase susceptibility to discomfort during push-ups.

Here’s an explanation of how these conditions can contribute to the pressure felt in the elbows and an example to illustrate the concept:

• Tendinitis: Tendinitis is the inflammation of a tendon, which is the tissue that connects muscles to bones. In the case of the elbows, tendinitis can affect the tendons that attach muscles to the bones around the joint. The repetitive motion of push-ups can exacerbate the inflammation, leading to increased pressure and discomfort in the elbows.
• Bursitis: Bursitis refers to the inflammation of the bursae, which are small fluid-filled sacs that cushion and lubricate the joints. When the bursae around the elbows become inflamed, it can cause pain and pressure during movements like push-ups.
• Arthritis: Arthritis is a condition characterized by the inflammation and degeneration of joints. If you have arthritis in your elbows, the joint surfaces may be damaged, causing pain and discomfort, especially during activities that involve repetitive or weight-bearing movements like push-ups.

Example:

Let’s say you have a history of tendinitis in your elbows. When you perform push-ups, the repetitive stress on the tendons can exacerbate the inflammation, leading to increased pressure and discomfort in the affected area.

You may experience a persistent sensation of pressure or pain during and after push-ups.

If you have a pre-existing condition like tendinitis, bursitis, or arthritis in your elbows, it’s crucial to consult a healthcare professional for an accurate diagnosis and appropriate guidance.

They can evaluate your condition, provide specific recommendations based on your individual circumstances, and suggest modifications or alternative exercises to minimize discomfort while maintaining your fitness goals.

In such cases, your healthcare provider may recommend:

• Rest and modification: Temporarily avoiding or modifying activities that exacerbate the symptoms, such as modifying the range of motion or using supportive equipment during push-ups.
• Treatment options: Depending on the severity of the condition, your healthcare provider may suggest treatments like physical therapy, anti-inflammatory medications, corticosteroid injections, or other interventions to reduce inflammation and manage symptoms.

Remember, seeking professional advice is essential to ensure an accurate diagnosis and appropriate management of your condition.

They can provide personalized guidance based on your specific needs and help you find alternative exercises or modifications that allow you to maintain an active lifestyle while minimizing discomfort in your elbows.

Here’s a tabular breakdown of the key aspects to consider when performing push-ups:

Considering these aspects ensures that you perform push-ups with proper technique, understand the benefits, plan the timing and frequency appropriately, select suitable locations, and have a clear understanding of the exercise itself.

Remember, while this table provides a concise overview, it’s important to delve deeper into each aspect and tailor your approach based on your individual circumstances, fitness goals, and any guidance from healthcare professionals or fitness experts.

Conclusion.

In conclusion, feeling pressure or discomfort in the elbows during push-ups can be attributed to various factors.

Maintaining proper form, such as keeping the elbows slightly tucked in and performing controlled movements, helps distribute the workload and reduce strain on the elbows.

Weak muscles, particularly the triceps, can contribute to increased stress on the elbows, so targeted exercises to strengthen these muscles are beneficial.

Overuse or fatigue from performing too many push-ups without adequate rest can also lead to increased pressure on the elbows.

Additionally, individuals with pre-existing conditions like tendinitis, bursitis, or arthritis in the elbows may experience discomfort during push-ups, and it is advisable for them to seek professional guidance for accurate diagnosis and appropriate management.

Remember, it’s essential to listen to your body, prioritize proper form, gradually increase intensity, and allow for sufficient rest and recovery.

If the pressure in your elbows persists or worsens despite making these adjustments, consulting a healthcare professional is recommended to receive personalized advice and address any underlying issues.

By taking these steps, you can optimize your push-up technique and minimize discomfort in the elbows while reaping the benefits of this exercise for your upper body strength and fitness.