Shoulder Pain During Pushups: Causes and Solutions

Have you ever tried to do pushups only to experience a distinct thudding sound when lowering your chest towards the floor? Or after your workout, have you noticed a soreness in your shoulder that lingers for days? If so, you’re not alone. Many people who engage in regular pushups might find themselves in a similar situation. Whether you're a seasoned gym-goer or just starting with your fitness routine, this article will help you understand the cause of this issue and provide effective solutions and tips to prevent shoulder pain during pushups.

Why Does My Shoulder Thunk on the Negative?

The phrase "thunking on the negative" refers to the sharp, thudding sensation you might feel while lowering yourself during the negative phase of a pushup. This thudding sound can stem from a few potential causes:

Improper Form: The most common reason for thudding during pushups is poor form. When your shoulders aren't set correctly, your shoulder blades can slap together, causing the unfamiliar sound. Overuse and Strain: Excessive repetitions of pushups can lead to overuse and strained shoulder muscles. This strain can cause the shoulder joint to become inflamed, resulting in changes in movement and sound. Shoulder Bursitis: Bursitis is the inflammation of the bursa, a small fluid-filled sac that reduces friction between tissues. If the bursa around your shoulder becomes inflamed, it can cause a thudding sensation as the bursa shifts or inflation.

What’s Causing the Soreness After Pushups?

After you perform pushups, soreness in the shoulder area can be attributed to several factors:

Inflammation: The sudden jolts and repetitive motion can cause inflammation in the shoulder joint and surrounding muscles, leading to pain. Micro-tears in Muscles: Engaging in resistance training, such as pushups, can lead to tiny tears in the muscles, which repair themselves over time but can cause temporary soreness. Shoulder Misalignment: If the shoulder joint is misaligned, it can lead to uneven wear and tear, causing pain and soreness.

What Can You Do to Prevent These Issues?

The good news is that with proper precautions and modifications, you can prevent shoulder pain and soreness during and after pushups:

1. Improve Your Form

Achieving the right form is crucial in minimizing the risk of shoulder issues. Here are a few tips to improve your pushup form:

Shoulder Positioning: Keep your shoulder blades retracted and down. This position helps to prevent the shoulder blades from slapping together during the negative phase. Elbow Alignment: Ensure your elbows point straight back rather than pointing outwards. This helps distribute the load more evenly across the shoulder joint. Trunk Stability: Keep your core engaged throughout the exercise to provide stability and avoid unnecessary strain on the shoulder girdle.

2. Warm-Up and Cool Down

A proper warm-up before engaging in pushups not only primes your muscles for the workout but also helps to reduce the risk of injury. Similarly, a cool-down after your workout can help alleviate muscle soreness. Incorporate dynamic stretches and foam rolling into your routine to enhance flexibility and reduce the risk of pain.

3. Strengthen Supporting Muscles

While pushups are a great upper body exercise, it’s essential to strengthen the muscles that support your shoulder. Exercises such as dumbbell lateral raises, face pulls, and shoulder dislocation can help build the muscles that stabilize the shoulder joint, reducing the risk of pain.

4. Modify the Exercise (When Necessary)

If you have persistent pain or discomfort, consider modifying your pushup routine to reduce stress on your shoulders. Here are a few alternatives to traditional pushups:

Wall Pushups: Start with wall pushups to reduce the resistance and build up the strength needed for floor pushups. Assisted Pushups: Use a chair or bench to provide support while performing pushups. Stability Ball Pushups: Perform pushups on a stability ball to force your core and stabilizer muscles to work harder.

5. Listen to Your Body

Always pay attention to your body and the signals it gives you. If you feel pain during or after a pushup, it's essential to give your body a break and seek professional advice if necessary. Overtraining can lead to chronic pain and potential long-term damage.

Conclusion

Shoulder pain and soreness during and after pushups are common issues, but with the right preventive measures and corrective adjustments, you can maintain a healthy and pain-free workout routine. Whether it's improving your form, strengthening supporting muscles, or modifying your exercise, taking these steps can help you achieve your fitness goals without risking injury.

Frequently Asked Questions (FAQs)

Q: What are some effective shoulder exercises apart from pushups?

A: Some effective shoulder exercises include lateral raises, face pulls, shoulder dislocations, and dumbbell shoulder presses. These exercises target the muscles that stabilize and strengthen the shoulder joint, reducing the risk of pain and injury.

Q: Can I continue doing pushups if I experience mild pain?

A: Mild pain may be acceptable at times, but if the pain is sharp or persistent, it's best to stop. Adjust your form and intensity, or consider alternative exercises to prevent further injury. If the pain persists, consult with a healthcare professional for a proper diagnosis and treatment plan.

Q: How long should I rest between sets of pushups?

A: Rest intervals can vary based on your fitness level and the intensity of your workouts. Generally, rest for 1-2 minutes between sets to allow your muscles and joints to recover. This can help reduce the risk of injury and improve your overall workout performance.