Why Your Elbow Hurts When You ‘Hit the Wall’ With Your Fist

Have you ever experienced pain in your elbow after performing a punch, only to realize that you didn’t hit anything solid? This common issue can be the result of several factors, all stemming from improper punching technique. Let’s dive deeper into why your elbow may be hurting and how to avoid such pain in the future.

Proper Punching Technique

When executing a punch, it is essential to use a whipping action rather than pushing your fist. Imagine your arm as a whip, releasing power from the core and hips, rather than just forcing your fist forward. This whiplike motion ensures that the energy is directed efficiently and reduces the risk of elbow pain.

Overextension is another common cause of elbow pain when punching. If you are overextending your punches, you are not fully grasping the range of your arm. As a result, you may end up hyperextending your elbow, which can cause significant strain and pain.

Understanding Overextension

Overextending your arms during a punch can lead to pain, primarily because you are attempting to hit targets that are just beyond the reach of your arm. This often results in trying to hyperextend your elbow to make contact. To avoid this, you should ensure that your punch does not extend your arm to its fullest range without resistance. Keeping your arm slightly bent can help prevent hyperextension and alleviate elbow pain.

Nerve Injury: A Sensory-Related Issue

In some cases, the pain experienced in the elbow can be due to nerve compression. The ulnar nerve, which runs along the ulnar side of the elbow, can become pinched if the elbow is bent during a punch. The ulnar nerve is particularly sensitive, and when it is pinched into the medial epicondyle bone, it can cause discomfort or a tingling sensation in the arm.

This compression typically occurs when the elbow is bent and the ulnar nerve is compressed. While the elbow, knee, and ankle have little to no tissue between the joint and the skin, the elbow is especially vulnerable due to the presence of the ulnar nerve.

Why Hitting the Humerus “Funny Bone” Hurts

The pain in your elbow when you hit a hard surface is often due to hitting the prominence of the humerus, which is known as the “funny bone.” This area contains the ulnar nerve, and hitting it directly can cause significant discomfort, often associated with the phrase “I hit a nerve.” This sensation occurs because the ulnar nerve is sensitive to pressure and can produce a sharp, tingling pain.

Precautions and Remedies

To avoid painful elbow injuries, focus on maintaining proper form and understanding your range of motion. Keep your punches at a slightly bent arm, ensuring they don’t fully extend. Additionally, warming up before any physical activity can help prepare your muscles and joints, reducing the risk of injury.

In case of persistent elbow pain or any other discomfort, it is advisable to consult a medical professional for a thorough evaluation and appropriate treatment.