Do Push Ups Hurt Rotator Cuff?
Push-ups can sometimes strain the rotator cuff, especially if done incorrectly or if the shoulder already has some weakness or injury.
How Push-ups May Affect The Rotator Cuff & What You Can Do To Prevent Discomfort
Why Push-Ups May Hurt the Rotator Cuff
- Shoulder Positioning – Improper form, like flaring the elbows too far out, can place excessive stress on the rotator cuff muscles.
- Lack of Stability – If the shoulder muscles are weak or the core is not engaged, the shoulder can become unstable, leading to strain.
- Overuse or Preexisting Injury – If you have existing shoulder issues, such as impingement or a rotator cuff tear, push-ups can exacerbate pain or further strain the injury.
How to Modify Push-Ups to Avoid Rotator Cuff Pain
- Proper Form – Keep your elbows at a 45-degree angle from your body instead of flaring them out. This reduces stress on the shoulder.
- Engage the Core – Keep the core and glutes tight to maintain stability in the upper body.
- Modify Push-Ups – Try incline push-ups or knee push-ups to reduce the load on the shoulders, especially if you’re recovering from shoulder issues.
- Limit Range of Motion – Avoid going too low if it causes pain; stop just before the discomfort starts.
- Strengthen Supporting Muscles – Incorporate exercises to strengthen the rotator cuff, like external rotations, to improve shoulder stability for future push-ups.
If push-ups consistently cause discomfort in your rotator cuff, it’s better to get a consult now than risk losing movement permanently later or needing surgery many years from now.