Wrist Pain Doing Push-Ups? Here's What It Means and What to Do
Updated October 20261 minute read
Wrist pain during push-ups or planks usually comes from loading the wrist in full extension (bent back) under bodyweight, which stresses the joint, ligaments, and — on the pinky side — the TFCC. It's commonly an overload or tolerance issue rather than serious damage. Modifying the position, building wrist tolerance gradually, and strengthening usually fix it. Pain after a fall, or with locking or instability, deserves a closer look.
What this usually means
Most likely causes. Loading the wrist in extension under bodyweight stresses the joint and ligaments; pinky-side pain may involve the TFCC. Limited wrist extension tolerance is common. Less common causes. A prior sprain, early arthritis, or (after a fall) a bony issue can flare with weight-bearing.
What you can try at home
Modify the position — push up on fists or push-up handles to keep the wrist straighter, or do incline push-ups — while you build tolerance. Gradually load the wrist in extension and strengthen the wrist and forearm. Warm up the wrists first.
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Tell us what you're dealing with and where you are. We'll send you cash-pay PTs nearby who focus on it, with their prices and first openings. You choose; we don't give medical advice.
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When to see a physical therapist
If wrist pain with weight-bearing persists, a PT can assess wrist mobility and tolerance and build a progression.
Red flags — don't wait
Seek care for wrist pain after a fall with thumb-base tenderness, locking, instability, deformity, or numbness/cold fingers.
Already seen a doctor, or have imaging? Request a match — free.
If a doctor has checked you out and physical therapy is an option, tell us where you are. We'll send you cash-pay PTs nearby who treat this, with their prices and first openings — bring your results to the first visit. You choose; we don't give medical advice.
We check two or three cash-pay PTs near you. We reply within 1 business day with next steps.
How a PT treats this
Treatment builds wrist extension tolerance and strength and grades you back to full weight-bearing.
Frequently asked questions
They load the wrist in extension under bodyweight, stressing the joint and ligaments.
Sources (5)
- AAOS OrthoInfo: Wrist Sprains. — AAOS OrthoInfo
- Casadei K, Kiel J. Triangular Fibrocartilage Complex. StatPearls. — StatPearls (NCBI Bookshelf)
- MedlinePlus: Wrist Injuries and Disorders. — NIH/MedlinePlus
- Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014. — BJSM
- MedlinePlus: Hand Injuries and Disorders. — MedlinePlus
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.