In a forearm plank, your elbows take a lot of pressure. If they’re already sore, pressing them into the floor can feel uncomfortable from the start. A few changes can spread that pressure and help you keep building strength.

Why your elbows feel it

In a forearm plank, your elbows and forearms carry much of your upper body weight. On a hard floor, the bony tip of your elbow can feel especially pressured.

Cushioning and placement

You could try:

• Planking on a mat, folded towel or carpet.
• Spreading your weight along your whole forearm rather than just your elbows.
• Keeping your elbows directly under your shoulders.
• Relaxing your hands rather than clenching them.

Some people find their elbows feel better with forearms parallel, while others prefer hands loosely together. You could try both and see which feels easier.

Taking some weight off

An elevated forearm plank, with your forearms on a sturdy table or kitchen worktop, reduces the load on your elbows. The higher the surface, the lighter it feels. The forearm plank on your knees also takes some weight off.

Your forearms in everyday life

Sore elbows are often linked with repeated gripping, lifting or typing. If your elbows ache, it may help to notice how often you grip tightly through the day and take short breaks.

Shorter holds, more often

A few shorter holds with rests are often more comfortable than one long hold. As your elbows feel more comfortable, you could gradually lengthen the holds.

Keep your plank form

Even with sore elbows, the main plank cues still apply: press the floor away, gently squeeze your bottom, keep a straight line and breathe steadily. Stop when your form starts to slip.

Something to try this week

Try your goal video on a folded towel or mat, spreading your weight along your forearms.

What to take away

• Use a mat or folded towel for cushioning.
• Spread your weight along your whole forearm.
• Try an elevated forearm plank on a table or worktop.
• Hold for shorter times, more often.

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