Managing Wrist Pain During Push-Ups: Tips from Our Physiotherapists

Push-ups are a fantastic, full-body exercise that build upper body strength, engage multiple muscle groups, and support overall fitness. However, wrist pain is a common barrier that can make this classic movement challenging — or even discourage people from continuing. As physiotherapists, we want to shed light on why wrist pain happens during push-ups and offer practical strategies to help you push through it safely and effectively.

Why Does Wrist Pain Happen During Push-Ups?

• Limited Wrist Mobility: Reduced flexibility, particularly in wrist extension (bending your wrist back), can place excessive stress on the joint during push-ups. Previous injuries, joint stiffness, or inadequate warm-ups are common contributors to restricted mobility.

  
  

• Poor Technique: Improper form can overload the wrists. Common mistakes include placing too much weight into the fingers, overextending or flexing the wrists, or positioning the hands too close or too wide.

  
  

• Weak Forearm Muscles: The muscles that support your wrists — particularly the flexors and extensors in your forearms — need to be strong enough to stabilize the joint. Weakness, often made worse by frequent typing, gripping, or lack of strength training, can lead to pain during load-bearing exercises like push-ups.

  
  

• Pre-Existing Conditions: Wrist impingement, tendinitis, TFCC injuries, or other past wrist injuries can all increase sensitivity or pain with pressure on the wrists. If you have any of these conditions, it’s important to take extra care and seek professional advice before pushing through pain.
  

How to Reduce Wrist Pain During Push-Ups

• Warm Up and Mobilize: Spend a few minutes warming up your wrists before starting your workout. Gentle wrist circles, stretches, and mobility drills will increase blood flow and prepare your joints for the load. For specific mobility ideas, check out our Instagram page check out our Instagram @royalcityphysio.

• Modify Your Push-Ups: If you're experiencing discomfort, reduce the load on your wrists by elevating your hands on a bench, box, or step. Modified push-ups allow you to build strength gradually while minimizing wrist strain.

• Focus on Hand Placement: Place your hands slightly wider than shoulder-width apart, aligning them directly under your shoulders. Keep your wrists neutral — avoid excessive bending — with fingers pointing forward or slightly outward.

• Strengthen Your Forearms: Incorporate wrist-specific strengthening exercises into your routine. Wrist curls, reverse wrist curls, and grip exercises with a resistance band or stress ball can all help build resilience in the muscles that support your wrists.

  
  

• Change Your Setup: To decrease wrist extension, try doing push-ups on your fists, gripping dumbbells, or using equipment like Y-bells. This neutral wrist position directs force more evenly through your forearm and wrist, reducing joint stress and building strength to eventually return to flat-palm push-ups comfortably.

• Seek Professional Advice: If pain persists despite modifications, it’s important to consult a physiotherapist. A personalized assessment can help identify underlying issues and provide you with tailored exercises and strategies for long-term success.

Wrist pain during push-ups is common — but it doesn’t have to stop you from reaching your fitness goals. By understanding the causes and making small adjustments to your warm-up, technique, and strength training, you can protect your wrists and continue progressing safely. Remember, listening to your body and addressing pain early are key to staying active for the long haul.

If you’re experiencing ongoing wrist discomfort or have a specific injury that needs more individualized care, we're here to help! Book an appointment with one of our experienced physiotherapists today by calling 604-553-1203 or booking online here.