Wrist Pain Doing Push-Ups? Here's What It Means and What to Do
Updated July 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.
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.
How a PT treats this
Treatment builds wrist extension tolerance and strength and grades you back to full weight-bearing.
Frequently asked questions
Sources (3)
- AAOS OrthoInfo: Wrist Sprains. — AAOS OrthoInfo
- Casadei K, Kiel J. Triangular Fibrocartilage Complex. StatPearls. — StatPearls (NCBI Bookshelf)
- MedlinePlus: Wrist Injuries and Disorders. — NIH/MedlinePlus
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.