A Common Complaint: Shoulder Pain

A common injury that’s being reported right now is pain in the shoulder muscles and joints. When patients explain how they developed this injury, it’s usually from improper form during a weightlifting shoulder exercise. Or, patients are performing common weight-bearing exercises incorrectly.

No matter the reason, the orthopedic surgeons and physical therapists at OrthoArizona have taken it upon themselves to provide a quick, educational tip on a common shoulder exercise that may be destroying your joints. This may come as a surprise, but bear with us!

The Shoulder Pain Culprit: Push-Ups

It may seem silly and unnecessary to address the issues with this exercise, but push-ups, when performed incorrectly, can cause severe damage to the joints and muscles around the shoulders and elbows. Many newcomers to fitness programs perform push-ups the only way they know how: with their arms and elbows extended outward. This is not the correct way to perform a push-up. In fact, this stance is incredibly damaging and ineffective for your fitness goals.

Another mistake people make is confusing quantity over quality. Instead of performing the push-up properly at a slower and steadier pace, patients are speeding through the motion and not concentrating on the mechanics of a perfect push-up. Fortunately, if you want the fix, we’ve got the fix. And the best part? It’s a minor tweak that will make a significant difference.

Push-ups can have a wide or narrow grip as long as your hands are placed in a nearly vertical line from your shoulder blades. It’s also important not to flare your elbows outward. Instead, try bringing your elbows close and tight to your sides, so they’re making a 45-degree angle. The points of your elbows should be pointing backward, not to the sides. This will put less stress on your shoulder joint and collarbone.

Shoulder blade movement is also important – make sure that your shoulder blades are pinching together on your way down and separating as you move up toward the start position.

The advice and information contained in this article are for educational purposes only and are not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material. 

Speak with an Orthopedic Specialist Today

Make an appointment with one of our orthopedic specialists today to start your healing journey. OrthoArizona has nearly two dozen offices throughout the Valley, each focused on quality care, compassion, and excellent customer service. Since 1994, OrthoArizona has been dedicated to compassionate care of the highest quality.