Pushups are a popular and effective exercise that can strengthen the chest, triceps, shoulders, lower back, and core muscles. However, like any exercise, pushups can potentially cause injury if performed improperly or if the person attempting them has underlying health conditions that make them more susceptible to injury.
Are pushups bad for the shoulders?
In general, pushups are not inherently bad for the shoulders. When performed correctly, pushups can help strengthen and stabilize the shoulders, which can help reduce the risk of injury in other activities. However, as with any exercise, there is a risk of injury if pushups are performed incorrectly or if the person attempting them has pre-existing shoulder injuries or weaknesses.
Factors that can increase the risk of shoulder injury during pushups:
a) Improper form
One of the most common causes of a shoulder injury while performing pushups is improper form. To perform a pushup correctly, you should keep your body in a straight line from head to toe, with your hands placed slightly wider than shoulder-width apart. Avoid letting your hips sag or your head droop, as this can place unnecessary strain on your shoulders.
b) Repetitive strain
Doing too many pushups in a single workout or doing them too frequently can lead to repetitive strain injuries in the shoulders. If you are just starting out with pushups, it is important to build up your strength gradually by starting with a lower number of reps and gradually increasing as you get stronger.
c) Weak shoulder muscles
If you have weak shoulder muscles, you may be more prone to injury during pushups. It is important to strengthen your shoulder muscles gradually and consistently to reduce the risk of injury.
d) Pre-existing shoulder injuries
If you have a pre-existing shoulder injury, you may be more prone to further injury while performing pushups. It is important to consult with a healthcare professional before attempting pushups if you have any pre-existing shoulder injuries or conditions.
How to perform pushups safely?
To minimize the risk of shoulder injury during pushups, it is important to follow proper form and gradually build up your strength. In addition, here are some tips for performing pushups safely and in the correct way:
a) Start with a modified version
If you are just starting out with pushups or have weak shoulder muscles, it is a good idea to start with a modified version of the exercise. Instead of doing pushups from the floor, try doing them on your knees or against a wall. As you get stronger, you can gradually progress to full pushups on the floor.
b) Focus on proper form
As mentioned earlier, proper form is crucial for minimizing the risk of shoulder injury while doing pushups. Make sure to keep your keep body in a straight line, with your hands placed slightly wider than shoulder-width apart. Avoid letting your hips sag or your head droop.
c) Gradually increase the number of reps
To avoid repetitive strain injuries, it is important to gradually increase the number of pushups you do in each workout. Start with a low number of reps and gradually increase as you get stronger.
d) Use proper equipment
Using the proper equipment, such as a pushup bar or handles, can help you maintain proper form and reduce the risk of injury.
When should you consult a healthcare professional if you have a shoulder injury while doing pushups or afterward?
If you experience pain or discomfort in your shoulders during or after pushups, it is important to see a healthcare professional for evaluation and treatment. They can help determine the cause of your pain and recommend the appropriate treatment. It is also a good idea to see a healthcare professional before starting a pushup routine if you have any pre-existing shoulder injuries or conditions.
To sum up
Pushups are not inherently bad for the shoulders, but it is important to perform them correctly and gradually build up your strength to minimize the risk of injury. If you experience pain or discomfort in your shoulders during or after pushups, or if you have pre-existing shoulder injuries or conditions, it is important to consult with a healthcare professional before continuing with the exercise. By following proper form and gradually increasing the number of reps, you can safely and effectively strengthen your shoulders with pushups.
