OpenHealth Q&A

It's understandable to be concerned about discomfort during pushups, especially when you've experienced no issues in the past. The pain in your lower palm and ligaments radiating to your wrist could stem from various factors, such as muscle fatigue, improper form, or overuse. It's also possible that changes in your physical condition during your break may have influenced your current experience.

Key Points:

1. Discomfort during pushups could be due to muscle fatigue or strain.
2. Using fists may change the mechanics of the exercise, potentially reducing strain on certain joints.
3. Incorporating wrist-strengthening and flexibility exercises may help.

Explanation:

1. Strain or Fatigue: Taking a break from pushups can lead to decreased strength in the muscles and ligaments involved in this exercise. When you return, the increased demands placed on those muscles can result in discomfort.
2. Fist Pushups: Doing pushups on your fists may engage your forearm muscles differently than when your palms are flat, potentially easing discomfort in the wrist and palm area while still working your chest, shoulders, and triceps.
3. Early Signs of Joint Issues: While it’s not likely that arthritis is the cause, especially at your age, ongoing discomfort should be monitored. Pay attention to any persistent or worsening symptoms.

Next Steps:

1. Modify Your Pushups: Since fist pushups are more comfortable, continue doing them while you assess the situation. You can also experiment with incline pushups to lessen the load on your wrists.
2. Incorporate Strengthening Exercises: Start with wrist-strengthening exercises. Try wrist curls and forearm stretches to improve flexibility and stability. Aim for 2-3 sessions per week focused on this area.
3. Focus on Form: Ensure your pushup form is correct. Keep your elbows close to your body and avoid excessive wrist extension. Consider watching instructional videos or consulting fitness resources to fine-tune your technique.
4. Listen to Your Body: If you feel intensity in the pain, it's important to stop and allow your body to recover. Pay attention to how your body responds over the next few weeks, and adjust your routines accordingly.

Take care and gradually work back to your usual pushup routine while monitoring for any changes in pain or discomfort. Let me know if you have further questions!