How To Do Push-Ups If You Have Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is a condition that affects the median nerve, which runs through a narrow passage called the carpal tunnel in the wrist. When the median nerve becomes compressed or irritated, it can cause symptoms such as pain, tingling, numbness, and weakness in the hand and fingers. These symptoms can make it challenging for some people with CTS to perform push-ups comfortably, as the exercise requires weight-bearing through the wrists and can potentially exacerbate wrist pain and discomfort.

Here are some reasons why push-ups may be difficult for people with CTS:

1. Increased pressure on the wrists: During a traditional push-up, the wrists are positioned in an extended position with the hands bearing a significant portion of the body weight. This can increase pressure on the carpal tunnel and compress the median nerve, leading to increased pain and discomfort for individuals with CTS.
2. Wrist flexion or extension: Some individuals with CTS may find it uncomfortable to bend their wrists forward (flexion) or backward (extension) during push-ups, as these movements can aggravate the median nerve and exacerbate CTS symptoms.
3. Weakness or numbness in the hands: CTS can cause weakness or numbness in the hands and fingers, which can affect grip strength and stability during push-ups, making it challenging to maintain proper form and technique.
4. Sensitivity to weight-bearing activities: The pressure placed on the wrists during push-ups can be uncomfortable or painful for individuals with CTS who have increased sensitivity in their wrists and hands due to nerve compression.
5. Lack of wrist flexibility: CTS can limit wrist flexibility, making it difficult to maintain the proper alignment of the wrists during push-ups. Reduced range of motion in the wrists can further strain the carpal tunnel and exacerbate CTS symptoms.
6. Overuse or repetitive strain: Push-ups require repetitive motion of the wrists and can potentially contribute to overuse or repetitive strain injuries in individuals with CTS, as the repetitive motion can further irritate the already compromised median nerve.
7. Weakness in upper body muscles: CTS can cause weakness in the muscles of the hand, wrist, forearm, and upper arm due to nerve compression. Weakness in these muscles can affect the ability to perform push-ups with proper form and technique, which may lead to compensatory movements and increased stress on the wrists.
8. Pain and discomfort: Pain and discomfort in the wrists and hands associated with CTS can be a significant barrier to performing push-ups comfortably. Pain may limit the ability to sustain weight-bearing through the wrists, making push-ups challenging or impossible to perform without exacerbating symptoms.

It’s crucial to listen to your body and avoid any exercise that causes pain or discomfort in your wrists or hands. If push-ups are uncomfortable for you due to carpal tunnel syndrome, it’s essential to consider modifying the exercise or choosing alternative exercises that do not exacerbate your symptoms.

Here are some general guidelines that may help you do so with reduced strain on your wrists:

1. Warm-up: Before starting any exercise routine, including push-ups, it’s important to warm up your body to increase blood flow, warm up the muscles, and prepare your wrists and hands for the activity. You can do some light cardiovascular exercises, such as jogging or jumping jacks, and wrist and hand stretches to help loosen up the joints and muscles.
2. Modify hand placement: Instead of placing your hands flat on the ground with fingers pointing forward, try using push-up handles, push-up bars, or dumbbells to elevate your hands. This can help to reduce the angle of your wrists and decrease pressure on the median nerve, which is often compressed in carpal tunnel syndrome.
3. Use a neutral wrist position: Avoid bending your wrists too far forward or backward, and try to keep them in a neutral position to minimize stress on the wrist joint.
4. Widen your hand placement: Placing your hands slightly wider than shoulder-width apart can help to reduce the strain on your wrists and distribute the load more evenly across your shoulders, chest, and triceps.
5. Engage your core: Keeping your core muscles engaged throughout the exercise can help stabilize your spine and reduce the load on your wrists.
6. Distribute weight evenly: As you lower your body towards the floor, try to distribute your weight evenly across your palms and fingers, rather than placing excessive pressure on the wrists. This can be achieved by spreading your fingers wide and evenly distributing the load across your hand, avoiding putting all the weight on the heels of your palms.
7. Elbow positioning: Keep your elbows close to your sides as you lower and push up, rather than letting them flare out to the sides. This can help reduce strain on your wrists and focus the effort on your chest, shoulders, and triceps.
8. Controlled movement: Lower your body towards the floor and push up with control, avoiding sudden or jerky movements that can increase strain on your wrists. Maintain a slow and controlled tempo throughout the exercise.
9. Use a modified push-up variation: If you find that traditional push-ups exacerbate your carpal tunnel symptoms, you can try modifying the exercise. For example, you can do push-ups on your knees, against a wall, or using an inclined surface such as a bench or step. These modifications can reduce the weight-bearing load on your wrists while still engaging your upper body muscles.
10. Use props: Consider using push-up handles, push-up bars, or other props to elevate your hands and reduce strain on the wrists. These props can help distribute the weight more evenly across your palms and decrease the flexion or extension of the wrists.
11. Listen to your body: Before attempting any exercise, it’s important to warm up your muscles and joints properly to help prevent injuries. Pay attention to your body and stop if you feel pain or discomfort in your wrists or hands during push-ups. Pushing through pain can potentially worsen carpal tunnel syndrome symptoms.
12. Consult with a healthcare professional: If you have carpal tunnel syndrome or any other medical condition that affects your wrists or hands, it’s best to consult with a healthcare professional, such as a physician or physical therapist, before attempting push-ups or any other exercise routine. They can provide you with personalized recommendations and modifications based on your specific condition to ensure safe and effective exercise practices.

Here’s an example of how to perform modified push-ups with carpal tunnel syndrome:

1. Start by kneeling on a mat or cushion, with your hands on the floor shoulder-width apart, fingers pointing forward.
2. Keep your wrists in a neutral position, with your hands aligned with your shoulders, and fingers spread wide for stability.
3. Engage your core by tightening your abdominal muscles and maintaining a straight line from your head to your knees.
4. Lower your body towards the floor by bending your elbows, keeping them close to your sides, and maintaining a neutral wrist position.
5. Lower yourself with control until your chest is just above the floor or as low as you can comfortably go without experiencing pain or discomfort in your wrists or hands.
6. Push your body back up to the starting position by straightening your elbows, keeping your wrists neutral, and maintaining core engagement.
7. Repeat for the desired number of repetitions, focusing on maintaining proper wrist alignment and core stability throughout the movement.
8. If you find it challenging to maintain a neutral wrist position, you can consider using push-up handles or push-up bars to elevate your hands and reduce strain on the wrists.

Remember to always listen to your body and stop immediately if you experience any pain or discomfort in your wrists or hands. It’s important to consult with a healthcare professional, such as a physician or physical therapist, before attempting any exercise routine, especially if you have carpal tunnel syndrome or any other medical condition. They can provide you with personalized recommendations and modifications to ensure safe and effective exercise practices that are suitable for your individual needs.