Sore Wrists During Push Ups? Let’s Fix That.

... excerpts from The Daily HIIT Blog / article by Kevin Moore:

Well, like the vast majority of joint aches you’ll ever experience, wrist pain during weight bearing is a simple, mechanical issue that’s actually pretty easy to fix.

The Problem

Here’s your wrist in palmar flexion:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This is palmar extension, or dorsiflexion . . .
 . . . which is, obviously, the position of your wrist while you’re doing a push up. What you might not know is that, what looks like a pretty straightforward hinge has a significant component of rotation. In particular, dorsiflexion of the wrist requires (or causes, depending on which direction the force is traveling) internal rotation, or pronation, of the forearm.

So, if your forearm isn’t rotating enough, your wrist isn’t dorsiflexing enough. And if your wrist isn’t dorsiflexing enough, bearing weight on it feels awful.

The Solution

With that rotation comes the freedom to dorsiflex the wrist as far as you please. Without it, the radius—with its hooked, sharpened end—is left to grind the surrounding soft tissues into pulp, which is roughly as pleasant as it sounds.

What’s more, dorsiflexion of the wrist is mechanically similar to dorsiflexion of the ankle, in that it provides the initial leverage which drives upper-body strength. In addition to ridding yourself of that unpleasant stabbing sensation, you’ll be tapping into a whole new source of badass.

Side note

Be aware that, as you’re experimenting with this, a lot of new, interesting things will happen in the elbow and shoulder. Keep the focus on the wrist for a bit and just try to make things comfortable. Remember: one thing at a time!

For full article:  http://www.dailyhiit.com/hiit-blog/hiit-life/sore-wrists-push-ups-lets-fix/