Wrist pain in push-ups? It’s more common than you think! Whether you’re a dedicated weightlifter, weekend warrior, or yoga enthusiast, wrist pain can creep up on you when you least expect it. If you’ve ever felt that sharp discomfort during a push-up, plank, or weightlifting front rack position, you’re not alone. The good news? Improving wrist extension could be the key to relieving that pain and getting you back to your workouts pain-free.
In this blog, we’re going to dive into why wrist pain occurs during push-ups and other athletic movements, and how we can fix it using three simple methods that improve wrist extension.
Why Does Wrist Pain Happen in Extension?
The wrist joint is complex and constantly in use. Have you ever thought about how often you use your hands? Your wrist is included in that! We work with many athletes who struggle with wrist pain that practice Brazilian Jiu-Jitsu (BJJ), weightlifting, yoga, and even hockey. In these sports, wrist injuries can result from overuse or sudden accidents. For example, BJJ athletes often support their body weight on their hands and post during ground work, while weightlifters hold heavy loads in the front rack position. Yoga practitioners regularly place their wrists in extreme extension, and hockey players rely on their wrists to do anything with their stick including quick passes and slap shots.
Over time, this repetitive strain can lead to restricted movement in the wrist joint, particularly in wrist extension—the motion where your hand moves backward from the neutral position. When wrist extension is limited, it can cause pain and discomfort in push-ups, planks, and other movements that require you to put weight on or in your hands.
The Secret to Improving Wrist Extension
To get your wrists back to 100%, we want to target the restricted range of motion, and we have three powerful techniques to help you do just that. The trick is not just to perform them passively, but to combine them with the push-up or plank position. This will work the muscles and joints in a functional way, giving you a real-world, sport-specific improvement in wrist extension.
Here’s how we do it:
1. Muscle Scraping (Graston Technique)
Muscle scraping or instrument assisted soft tissue mobilization (IASTM) involves using a specialized tool to gently “scrape” over the affected area. This helps break up any scar tissue or adhesions that have formed due to overuse or injury. When applied to the wrist, muscle scraping can help improve blood flow, release tension, and encourage better range of motion. We use Sidekick tools in our physical therapy office and highly recommend them! They’re not too expensive and very high quality.
For this method, we’ll begin by using a bench or chair to get into a modified push up position. From here, you gently scrape over the muscles and connective tissue that support wrist extension. This is all over the front and back of the wrist including in the crease. The goal is to increase circulation and reduce any tightness or stiffness that’s holding back the wrist’s ability to extend fully.
Pro Tip: We love using both the bigger rounded edge and the pointy ends of the Sidekick Echo to really get into the smaller muscles of the wrist! Get your own Sidekick here. Not sure which one is right for you? Read more about the different tools in this blog.
2. Massage Gun for Deep Tissue Release
Massage guns have become more popular in physical therapy, and for good reason! These devices use rapid percussive movements to release tension and increase circulation. When used on the wrist and forearm, a massage gun helps increase blood flow to the area making it easier for the wrist to move freely.
For wrist pain in push-ups, focus on using the massage gun on the forearm muscles, especially the flexors and extensors. By increasing blood flow and breaking up any built-up tension, the massage gun can help improve the wrist’s ability to extend.
Pro Tip: Position your wrist in extension while applying the massage gun to the forearm muscles. The added pressure will help the wrist get used to holding the extended position while releasing tightness in the tissues.
3. Muscle Flossing (Tack and Floss)
Muscle flossing is a technique where you wrap a stretchy band around the affected area, such as your wrist or forearm, and then move or stretch the joint dynamically through its full range of motion. This creates a “compression” effect, which helps initially restrict blood flow. After about 30-60 seconds, release the band and feel a rush of fresh blood to the area. This helps expedite healing!
For wrist extension, you’ll wrap a resistance band tightly around the area just above the wrist joint. Then, you’ll move your wrist through its full extension range—think of moving in and out of a push-up or plank position while the band is engaged. It’s important to work on all planes of motion so move your hand into different angles as you work through extension. This combination of compression and movement is excellent for breaking up restrictions in the joint and improving flexibility.
Pro Tip: Muscle flossing is even more effective if you engage the wrist in a weight-bearing position like a push-up. This activates the muscles and nerves, allowing the band to enhance the stretch while you work on mobility.
Putting It All Together: A Step-by-Step Routine
To make the most of these techniques and really improve your wrist extension, we recommend performing them in combination. Here’s a simple routine you can follow:
- Muscle Scraping: Use a scraping tool to gently massage the forearm muscles while holding a wrist-extended position (like a plank). Scrape for about 1-2 minutes total
- Massage Gun: After scraping, grab a massage gun and apply it to the forearm muscles while the wrist is in extension. Focus on areas that feel tight or tender. Use for 1-2 minutes total
- Muscle Flossing: Wrap a resistance band around the forearm and wrist, then dynamically extend the wrist with or without weight. Do 30-60 seconds
- Repeat: Do all 3 techniques up to 3X! You can do these exercises every day! If it’s too much, you should do them at least 3-5 times per week. It will take 3-4 weeks of consistent work to start seeing results!
If you don’t have all of these tools, that’s OK! Use what you have and you’ll still get benefits. If you’re looking to invest, the links below will take you to what we use here in our physical therapy office.
Sidekick Echo – https://sidekicktool.com/products/echo-muscle-reliever
RockFloss by RockTape – https://rocktape.com/products/rockfloss
Hypervolt Pro 2.0 by Hyperice – https://hyperice.com/products/hypervolt-2-pro/
Watch our How To Video on Eliminating Wrist Pain!
Takeaway: Don't Let Wrist Pain Hold You Back
Whether you’re training for a competition or just want to get through your daily workouts without pain, improving wrist extension is key. With the right techniques, you can get back to performing push-ups, planks, and weightlifting exercises without worrying about wrist pain.
At our clinic in Bethlehem, PA, we regularly work with athletes from all backgrounds—whether it’s yoga, BJJ, weightlifting, or hockey—and wrist pain is a common complaint. But with the right treatment and techniques like muscle scraping, massage guns, and muscle flossing, we help our patients get back to their activities, pain-free.
So, next time your wrists start to ache during a push-up, don’t just power through it—take action with these methods. Your wrists will thank you!
Have questions or need personalized help with your wrist pain? Contact us today, and let’s get you back to your best!
