Therapeutic Methods for Treating Shoulder Pain While Performing the Planche
Mia Hoffmann
2026-03-19
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Please familiarize yourself with this article! Do you experience sharp pain in your shoulders or wrists that deters you from training? I hope you find something useful here for yourself. Don't know how to properly prevent this pain?
Striving for the Planche and Pain in the Shoulders
Do you experience pain in your shoulders while performing the planche exercise? I can empathize with that feeling, as I've also suffered from it while learning this element. Moreover, I experience pain in my wrists and don't know which pain is worse. This issue is quite common in our community, as we typically want to achieve everything at once in the first workout. We fail to distribute the load on our body rationally, unlike in gymnastics where they gradually prepare for elements, strengthening the deep muscles and improving mobility in joints.
What insights are there on the joints?
As previously stated, I also encountered discomfort in my elbows and wrists. I initiated an investigation into what could be causing this issue. It turned out to be very apparent, as during the performance of the planche exercise, the entire body weight rests on the elbows and wrists. It is entirely comprehensible that without suitable preparation for rigorous training, the muscle attachments are susceptible to damage.
The Preparation
I had to alter my workout strategy somewhat -- I ceased taking part in such frequent and intense workouts. I meant that earlier, I used to carry out two or three training sessions per week on the board, and I would just execute basic exercises on the remaining days. When I felt that I had more strength, I could increase the number of daily training sessions on the board and the number of repetitions in the series. I then decided to focus on the rehabilitation of the painful fragments.
Ironclad principles
Before each workout, I started focusing on the precise warm-up of my wrists. I executed various types of stretching exercises, stretched my muscles, applied warming agents before and after training. I increased my intake of gelatin-containing products. I also paid attention to my shoulders. I started performing many exercises that improved the mobility of my shoulder area. I started stretching after training. I also developed another rule, that one should „never commence a planche training or handstands with overworked shoulders”. This is the worst thing an athlete can do. Then, we have less control over our body, and injuries are more likely. Very helpful were bands that I used for pull-up exercises. With them, I could stretch my muscles. I saw the exercises on a CrossFit video.
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