Pushups are an effective exercise to build muscle and endurance, but like any other exercise, they can cause pain or soreness if done in excess. In most cases, steps can be taken to prevent muscle aches from occurring, primarily by staying within your limits and avoiding overexertion. Self-care measures can treat the cause of most muscle aches, but if the pain does not dissipate after three days, consult a doctor to rule out an injury.
Pushup Basics
When most people think of pushups, they think of an exercise that works the chest and part of the arms, and they are right. However, pushups also work or utilize for balance the shoulder muscles, back muscles, front thigh muscles and abdominal muscles. This is why pushups are considered one of the more effective exercises. When performed correctly and consistently, they build your core strength, increase your metabolism and build strength. If you overdo it, however, those same muscles can be sore and achy the next day.
Causes
The most common cause of muscle aches after engaging in an exercise like pushups is muscle fatigue, particularly if you are a beginner. Pushing beyond your limits leads to soreness immediately after exercise that usually lasts for one to two days. Another common cause of pain is delayed onset muscle soreness. The cause of DOMS is unknown, but it is an inflammatory response to exercise that sets in 24 to 48 hours after performing exercise such as pushups. DOMS can be accompanied by other symptoms, including stiffness, weakness, muscle tenderness and swelling. DOMS symptoms can linger up to seven to 10 days, but unlike an injury, using DOMS-afflicted muscles doesn't cause further harm to your body.
Treatment
The most effective treatment for the soreness from simple muscle fatigue is rest. The soreness should go away after two days. Taking a hot bath, applying heat and taking an over-the-counter anti-inflammatory drug can help reduce the pain until it goes away.
DOMS-related pain is a little trickier; research has not found a consistent treatment that effectively gets rid of pain or hastens the healing process. Taking the previously mentioned self-care steps may or may not offer relief from the pain of DOMS. Because DOMS is an inflammatory response, Clayton South of Bodybuilding.com recommends taking plant-based sitosterols and protease enzymes to reduce the inflammation, which may help reduce pain and speed the healing process.
Prevention
To prevent both DOMS and simple muscle fatigue, warm up before you do pushups by performing some mild cardio exercises, such as jogging in place or jumping jacks, for five to 10 minutes. Move your muscles the same way you do during pushups, but without resistance, pushing your arms in front of you in a similar manner. Gently stretch all your muscles, particularly your chest and biceps, after warming up and after you have finished your pushups. Perform only as many pushups as you can without losing proper form, avoiding pushing yourself to the point of muscle fatigue and soreness. Consult a trainer to verify you are using the proper form.
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