Pushups are an excellent exercise to strengthen and tone the arms, shoulders and chest. While a slight pain or burning during exercise is normal and a good indication that you are working the muscles, this pain should not be confused with that of an injury. Elbow pain that is severe, persists after rest or is accompanied by swelling or bruising is a sign of injury and requires medical treatment.
Possible Causes
The elbow is comprised of a complex network of structures from which pain may originate, including bones, muscles, tendons, ligaments, bursa, nerves and blood vessels. Pain that occurs while doing pushups is most likely due to an injury of the muscles or soft connective tissues such as tendinitis, strains or sprains. Tendinitis is an inflammation of the tendons, a type of soft connective tissue that attaches muscles to bones. Tendinitis frequently affects the tendons on the inner and outer side of the elbow, and is referred to as golfer's elbow and tennis elbow. A strain involves an overstretching or tearing of muscles or tendons, whereas strains affect ligaments. Ligaments are another type of soft connective tissue that attaches two bones together. Other possible sources of elbow pain include bursitis, arthritis, infection, dislocation of the elbow, fracture and entrapment of the radial or ulnar nerve.
What to Do
Mild cases of tendinitis, strains and sprains can usually be treated at home with the RICE protocol, which stands for rest, ice, compression and elevation. Minimize the use of the elbow for at least two days after the injury. Avoid activities that exacerbate the condition, such as pushups or weightlifting, for about three weeks. If your elbow is swollen, apply ice for 15 minute intervals every three to four hours for the first three days after the injury. After icing, wrap the elbow in an elastic bandage or elbow brace, which will help to decrease swelling and support the elbow. Elevating your elbow above the level of your heart may also help to reduce swelling. You can take nonsteroidal anti-inflammatories, such as ibuprofen, to reduce pain and swelling. After about one week of rest, start rehabilitation exercises to strengthen and stretch the muscles surrounding the elbow.
Proper Pushup Form
If you are experiencing pain while doing pushups, you may be using improper form. This can place excessive stress on your shoulders, elbows or wrists and lead to overuse injuries. To do a proper pushup, begin by kneeling on the ground. Place your hands on the ground about shoulder-width apart. Extend your legs behind your body and position your feet next to one another. Your body should be in aligned with your neck, back, hips and legs all in a straight line. Tighten your buttocks, thighs and abdominal muscles. Slowly bring your body down by bending your elbows until your chin or chest reaches the ground. Push up until your elbows are fully straightened. Focus on keeping a straight line from your neck to your feet as you perform this exercise.
When to Call a Doctor
Call your doctor if you have elbow pain that is not ameliorated by home treatment; received a direct blow to the elbow; have an obvious physical deformity of the elbow; heard or felt a "pop" within the elbow; have fever, chills, swelling of the elbow, red discoloration of the skin around the elbow or if you are unable to move your elbow.
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