Posted on by Nile Westanderson

Have you ever wondered if boxing can cause serious damage to your hands? Ever felt that irksome ache in your wrists and hands after workouts? If so, have you ever thought why is it so or what are you doing wrong that is causing this? You may wonder if its because of your gloves or if you are using any incorrect practice, right? Read on and we will get to it.

Know that there are several reasons for wrist pain and hand injuries in boxing. So, let’s thoroughly discuss about the causes of common boxing hand injuries. This could be because of not wearing boxing hand wraps or good quality boxing gloves, not using correct techniques, getting not enough rest, not warming up rightly or not attempting to strengthen the wrists and forearm muscles.

Boxing is a combat sport that affects your hand relatively more than other martial art as it’s the only combat sport, whose techniques solely based on the usage of hands. Know that the force the boxer generates with his punches are greatly more than his hands and wrists can bear sometimes. But, with proper training and techniques, many boxers can learn and practice their whole career without any major damage to their hands.

Something about boxing captures our imagination like nothing else. What inspires us the most is that two people face each other across the ring with the only intention of thrashing each other with their fists. It solidifies the strength more and for combat sports fanatics, it gives you goosebumps in a way that only something so primal is capable of.

Let’s first get to the causes of wrist pain, then symptoms and what you can do to help combat boxing hand injury.

 

Causes of Common Hand Injuries in Boxing

Not Wearing Quality Hand Wraps and Gloves

Primarily, make sure to shield your hands and wrists by always putting on hand wraps, inner gloves and boxing gloves. This is of vital importance to keep your hands protected. Starpro M33 gloves with hand wraps are real deal for beginners as well as senior trainees for long training sessions.

Make sure to keep your wrists straight when you put hand wraps on, because bending the wrist is not an option as if your wrist is bent, you will be strengthening the bend in your wrist and you do not want that. Moreover, you need to be sure of that when you wear, its wrap is secured and do not have a loose fit, but at the same time, it’s not too tight too as it hinders the blood circulation. So, the wrap should be tight enough to be firm but not that tight to block the blood flow. If you are training at a gym, you must ask your coach to demonstrate you how to wear hand wraps correctly, or in case you are training on your own, then you can watch tutorial video on how to do your wraps appropriately.

Next you must always wear boxing gloves. Get gloves weighing 16oz or more as per your build. But it is recommended not to get gloves any lower than 14oz. If you are using Velcro closure gloves, they should be secured around your wrists. On the other hand, if you are using lace up gloves then make sure whoever is tying them up for you, do rightly to give you a firm grip. And do keep it in mind that never ever train bare fist, not even do few shots on heavy bag for just a show off because this is indeed a sure way of damaging your wrists.

Improper Method

When you start with your boxing training, never just only begin with keeping your focus on power and speed as it will cut your attention from the overall form and this is not the right approach. Because this will result in training you to throw ineffective shots, which will lead to hand and wrists damage. So, do not just go straight up and start to throw punches with power and speed on the bag, in fact, you should begin slow and when you feel that now the shots are landing correctly, then start with force. When you start punching, be mindful of your punching that your hand makes proper bone position. Keep your wrist straight in accordance with arm and do not bend it while punching. And remember that when you punch, punch with your middle and index knuckles. As if you use ring and pinky knuckles, it might hurt and you suffer with a boxer’s fissure.

That means you need to take time to practice on your form and technique and not the power and speed, because these will come automatically once you focus on the correct method.

Rest Deficiency

Proper adequate rest is essential for boxing training. Because know that for training in boxing, you do not have to be so hard on yourself as boxing training does not mean that you just have to wear gloves and go work on heavy. Mind you that boxing training does not always have to be boxing related. Suppose, you can choose other approaches to get yourself into shape that does not put tension on your wrists particularly. For example, you can do cardio, wind or hill sprints, do jump exercises that involves jumping ropes to get yourself and stay in a better shape.

But above all, you need to know that taking a day or two off is a must. Because it is always good to take a day or two off then to be off a week or so from your training because of any injury or damage to your hands or other body part.

Not Warming Up Appropriately

I have an article on this subject if you would like to check it out, here is the link. Make sure to get those wrist and arm circles in to help prevent wrist injury.

One more thing to keep in mind in order to reduce the risk of hand wrist injury is to be sure that you first do an appropriate warm up exercise. Because you must not start your workout as you are more vulnerable to injuries that way. Thus, a proper warm up is required and we recommend dynamic stretching as it is most advantageous before a workout. To readers who do not know what dynamic stretching is, to put it in easy words, know that it means you are moving while you stretch. So, get warmed up before you begin with your work out to avoid wrist injuries.

 

Do Not Overdo Heavy Bag Training

Mostly what novice boxers do, they just get straight on the training at the very start and overdo the training that ultimately result in damaging of the hands as well as it destroys the bag too. If you are a beginner, do not think that you have to prove yourself to someone or show your bravado the second you put on the gloves. Instead what should you do? You should know that you must take your time on the heavy bag. Do not entirely and at first focus on power and speed, instead work on your technique, so that strength and speed will come later.

Furthermore, if you are new to heavy bag training, we advise you to give time to yourself to get accustomed to the punching bag. Because when you are new to heavy bag training, your body will be requiring time to get familiar to it. Same when you get strengthen from training on heavy bags, your hand and wrists will automatically get more resilient to the shock impact from hitting the bag. But remember not to train on punching bag as your hands will hurt after punching every day. Thus, get a day or two off from it to do other type of trainings, as sure there are many.

 

Symptoms of Wrist Pain

There are numerous symptoms that can cause wrist pain and either they are boxing related symptoms or possibly be brought on from boxing resulting in damaging your hands.

Boxers Crack

Metacarpal bones are the bones that link your fingers to your wrist and a boxer’s fracture is called a damage of the 5th or 4th metacarpal bones. The 5th and the 4th are related to the pinky finger and the ring finger correspondingly. This damage is sometimes also raised to as brawlers’ fracture, because a pro or even unprofessional boxer do not generally endure this type of damage. But rather a novice or street brawler does who hasn’t learned to punch correctly.

This causes distress to the wrist as all the bones are linked. When this injury happens, bumps or bruises will start to appear around the affected area and you will see abnormality of the fractured bones. So, when this happens, you need to make it right by getting proper medical care.

Wrist Osteoarthritis

Wrist osteoarthritis is the weakening of the cartilage in your wrist bones, which will apparently cause pain, stiffness and uneasiness in your wrists. This is a disorder that generally comes with age and can get worse as time goes by. This may cause because of excessive wrist usage, that means heavy bag training on a daily basis is not recommended at all. Thus, more importantly you need to make sure to wear gloves and inner wraps to lessen the strain on the wrists, along with using the correct form and be sure to rest.

Keep in mind that if you experience regular pain, bumps or even the loss of function, you must go for medical attention. Keep in mind that being careless towards osteoarthritis can lead to more damage as it is advanced and need immediate medical treatment.

Carpal Fissures

A carpal fracture is a breakdown of the bone in your lower hand or upper wrist. According to the International Boxing Association, carpal fractures are the most common fractures in boxers, and also the most worrying. Indications of a carpal fracture include ache, faintness or numbness around the area where your hand attaches to the wrist.

Finger Fissures

Cracked or splintered fingers are another common damage in boxers, usually triggered when a punch is shot wrong. Even though the large knuckles of the index and middle fingers handle impact, the smaller knuckles break under a solid punch. Moreover, a poor angles punch can even break the bones in the back of the boxer’s hand. Not essentially in the boxing rings, but even outside of boxing, this kind of breakdown is called a boxer's fracture. Usually, you will realize this type of hurt at once, as its impact hurt enough, and you feel a weakness in the hand and knuckles.

Scrapes & Bumps

In addition to the two common fractures, a boxer's hands often hoard an assemblage of scrapes, bumps and minor injuries. Even though no one of these injuries is an emergency, they can add up to wretchedness or a hand ready for a major disruption if they remain untreated. Remember not to go hard on yourself so if it hurts to punch, then it is a good idea to stop punching for the day. You can still get sufficient training in other forms by practicing footwork or getting in a run.

 

How to Heal Knuckles After Boxing?

When you hand hurts after punching, healing of boxer’s wrist depends on the severity of their knuckle bruise and the underlying cause.

If bruise is minor, then you should rest and take slight medication to reduce pain and swelling. Moreover, let’s us tell you that icing hands after boxing for 15 to 20 minutes proves to be the best remedy to reduce swelling. Uplifting your hand can help reduce swelling as well.

In case you experience more serious bruises or fracture, you must have to wear a splint and limit your training until that bruise heals. Furthermore, it depends on the intensity of the bruise or bumps and if it is more serious an requires specific care, then physiotherapy is essential to improve your movement and release pain.

Apart from bruises or lumps, in case you get broken knuckles or fractures, surgery may be required. Consult your doctor and before the doctor recommends treatment, an X-ray will be a must to rule out fissures and broken bones.

 

How to Avoid Common Boxing Hand Injuries?

 

Avert Hand Injuries

Proper drill and correct equipment will be your best protection against boxing injuries. And majorly, before you begin to start with throwing punches, you should get skilled instructions in the correct techniques for landing punches powerfully. Accurately applied boxing hand wraps and boxing gloves protect your hands from the worst injuries related to boxing.

There are many exercises and advices that will help you get rid of sore knuckles after long hours of intense training. Let’s discuss a few:

  • Knuckle pushups

For getting rid of aching knuckles, you should do specific knuckle pushups instead of ordinary palm pushups. For knuckle pushups, you need to clasp your fist, use your knuckles and squeeze your hands and forearms like you do in a regular pushup. Also, you can do fingertip pushups, but do not try harder as it will be hard at first. But it does the job sufficiently.

  • Hand hold strengtheners

Hand grip strengtheners are those tiny handheld clutches that you grasp in your hands and squash them to build your hand and arms muscles. These hand grip strengtheners are really reasonable, so you can easily buy and use then anywhere or on the go.

  • Wrist extension and wrist curls

You can also use light weight weighing few kgs and not much. In order to do wrists extensions, you need to place and extend your forearms on your thighs in a way that your hand and wrist hang over your knee. And pick the weight in your hand like that and spread your wrist up and down. Whereas to do wrist curls, you have to do the reverse, like you have to extend the outside of your arm on your thighs and curl the weight with your wrist in such a manner that the hand is over the end of your knee.

  • Side wrist extension

For side wrist extension, you will have side of your arm on your thigh, between the position of the wrist extension and wrist curl. Then you should have the weight in hammer curl position to curve the wrist up and down.

  • Farmers walk

You can also work this out as this is a very active and efficient exercise to do. Farmers walk is the one in which you carry weights in each hand. You can use weights according to your capacity, 15 kgs or whatever you want to start it with at first. With weights in hand, you will walk around, shift your weight side to side while squeezing your fists to build strength in the wrists and forearms.

In Short

Sure, experiencing wrist pain at times is just a part of boxing sport. But you must ensure your safety in a correct manner, get warmed up appropriately and should get adequate rest.

If you encounter a wore hand damage and you see some bruise and swelling, you should treat it instantly by icing hands and giving more attention to the area in order to bring the bump down. Also, mainly you must go consult your doctor to get the damaged hand treated properly.

Have you ever wondered if boxing can cause serious damage to your hands? Ever felt that irksome ache in your wrists and hands after workouts? If so, have you ever thought why is it so or what are you doing wrong that is causing this? You may wonder if its because of your gloves or if you are using any incorrect practice, right? Read on and we will get to it.

Know that there are several reasons for wrist pain and hand injuries in boxing. So, let’s thoroughly discuss about the causes of common boxing hand injuries. This could be because of not wearing boxing hand wraps or good quality boxing gloves, not using correct techniques, getting not enough rest, not warming up rightly or not attempting to strengthen the wrists and forearm muscles.

Boxing is a combat sport that affects your hand relatively more than other martial art as it’s the only combat sport, whose techniques solely based on the usage of hands. Know that the force the boxer generates with his punches are greatly more than his hands and wrists can bear sometimes. But, with proper training and techniques, many boxers can learn and practice their whole career without any major damage to their hands.

Something about boxing captures our imagination like nothing else. What inspires us the most is that two people face each other across the ring with the only intention of thrashing each other with their fists. It solidifies the strength more and for combat sports fanatics, it gives you goosebumps in a way that only something so primal is capable of.

Let’s first get to the causes of wrist pain, then symptoms and what you can do to help combat boxing hand injury.

 

Causes of Common Hand Injuries in Boxing

Not Wearing Quality Hand Wraps and Gloves

Primarily, make sure to shield your hands and wrists by always putting on hand wraps, inner gloves and boxing gloves. This is of vital importance to keep your hands protected. Starpro M33 gloves with hand wraps are real deal for beginners as well as senior trainees for long training sessions.

Make sure to keep your wrists straight when you put hand wraps on, because bending the wrist is not an option as if your wrist is bent, you will be strengthening the bend in your wrist and you do not want that. Moreover, you need to be sure of that when you wear, its wrap is secured and do not have a loose fit, but at the same time, it’s not too tight too as it hinders the blood circulation. So, the wrap should be tight enough to be firm but not that tight to block the blood flow. If you are training at a gym, you must ask your coach to demonstrate you how to wear hand wraps correctly, or in case you are training on your own, then you can watch tutorial video on how to do your wraps appropriately.

Next you must always wear boxing gloves. Get gloves weighing 16oz or more as per your build. But it is recommended not to get gloves any lower than 14oz. If you are using Velcro closure gloves, they should be secured around your wrists. On the other hand, if you are using lace up gloves then make sure whoever is tying them up for you, do rightly to give you a firm grip. And do keep it in mind that never ever train bare fist, not even do few shots on heavy bag for just a show off because this is indeed a sure way of damaging your wrists.

Improper Method

When you start with your boxing training, never just only begin with keeping your focus on power and speed as it will cut your attention from the overall form and this is not the right approach. Because this will result in training you to throw ineffective shots, which will lead to hand and wrists damage. So, do not just go straight up and start to throw punches with power and speed on the bag, in fact, you should begin slow and when you feel that now the shots are landing correctly, then start with force. When you start punching, be mindful of your punching that your hand makes proper bone position. Keep your wrist straight in accordance with arm and do not bend it while punching. And remember that when you punch, punch with your middle and index knuckles. As if you use ring and pinky knuckles, it might hurt and you suffer with a boxer’s fissure.

That means you need to take time to practice on your form and technique and not the power and speed, because these will come automatically once you focus on the correct method.

Rest Deficiency

Proper adequate rest is essential for boxing training. Because know that for training in boxing, you do not have to be so hard on yourself as boxing training does not mean that you just have to wear gloves and go work on heavy. Mind you that boxing training does not always have to be boxing related. Suppose, you can choose other approaches to get yourself into shape that does not put tension on your wrists particularly. For example, you can do cardio, wind or hill sprints, do jump exercises that involves jumping ropes to get yourself and stay in a better shape.

But above all, you need to know that taking a day or two off is a must. Because it is always good to take a day or two off then to be off a week or so from your training because of any injury or damage to your hands or other body part.

Not Warming Up Appropriately

I have an article on this subject if you would like to check it out, here is the link. Make sure to get those wrist and arm circles in to help prevent wrist injury.

One more thing to keep in mind in order to reduce the risk of hand wrist injury is to be sure that you first do an appropriate warm up exercise. Because you must not start your workout as you are more vulnerable to injuries that way. Thus, a proper warm up is required and we recommend dynamic stretching as it is most advantageous before a workout. To readers who do not know what dynamic stretching is, to put it in easy words, know that it means you are moving while you stretch. So, get warmed up before you begin with your work out to avoid wrist injuries.

 

Do Not Overdo Heavy Bag Training

Mostly what novice boxers do, they just get straight on the training at the very start and overdo the training that ultimately result in damaging of the hands as well as it destroys the bag too. If you are a beginner, do not think that you have to prove yourself to someone or show your bravado the second you put on the gloves. Instead what should you do? You should know that you must take your time on the heavy bag. Do not entirely and at first focus on power and speed, instead work on your technique, so that strength and speed will come later.

Furthermore, if you are new to heavy bag training, we advise you to give time to yourself to get accustomed to the punching bag. Because when you are new to heavy bag training, your body will be requiring time to get familiar to it. Same when you get strengthen from training on heavy bags, your hand and wrists will automatically get more resilient to the shock impact from hitting the bag. But remember not to train on punching bag as your hands will hurt after punching every day. Thus, get a day or two off from it to do other type of trainings, as sure there are many.

 

Symptoms of Wrist Pain

There are numerous symptoms that can cause wrist pain and either they are boxing related symptoms or possibly be brought on from boxing resulting in damaging your hands.

Boxers Crack

Metacarpal bones are the bones that link your fingers to your wrist and a boxer’s fracture is called a damage of the 5th or 4th metacarpal bones. The 5th and the 4th are related to the pinky finger and the ring finger correspondingly. This damage is sometimes also raised to as brawlers’ fracture, because a pro or even unprofessional boxer do not generally endure this type of damage. But rather a novice or street brawler does who hasn’t learned to punch correctly.

This causes distress to the wrist as all the bones are linked. When this injury happens, bumps or bruises will start to appear around the affected area and you will see abnormality of the fractured bones. So, when this happens, you need to make it right by getting proper medical care.

Wrist Osteoarthritis

Wrist osteoarthritis is the weakening of the cartilage in your wrist bones, which will apparently cause pain, stiffness and uneasiness in your wrists. This is a disorder that generally comes with age and can get worse as time goes by. This may cause because of excessive wrist usage, that means heavy bag training on a daily basis is not recommended at all. Thus, more importantly you need to make sure to wear gloves and inner wraps to lessen the strain on the wrists, along with using the correct form and be sure to rest.

Keep in mind that if you experience regular pain, bumps or even the loss of function, you must go for medical attention. Keep in mind that being careless towards osteoarthritis can lead to more damage as it is advanced and need immediate medical treatment.

Carpal Fissures

A carpal fracture is a breakdown of the bone in your lower hand or upper wrist. According to the International Boxing Association, carpal fractures are the most common fractures in boxers, and also the most worrying. Indications of a carpal fracture include ache, faintness or numbness around the area where your hand attaches to the wrist.

Finger Fissures

Cracked or splintered fingers are another common damage in boxers, usually triggered when a punch is shot wrong. Even though the large knuckles of the index and middle fingers handle impact, the smaller knuckles break under a solid punch. Moreover, a poor angles punch can even break the bones in the back of the boxer’s hand. Not essentially in the boxing rings, but even outside of boxing, this kind of breakdown is called a boxer's fracture. Usually, you will realize this type of hurt at once, as its impact hurt enough, and you feel a weakness in the hand and knuckles.

Scrapes & Bumps

In addition to the two common fractures, a boxer's hands often hoard an assemblage of scrapes, bumps and minor injuries. Even though no one of these injuries is an emergency, they can add up to wretchedness or a hand ready for a major disruption if they remain untreated. Remember not to go hard on yourself so if it hurts to punch, then it is a good idea to stop punching for the day. You can still get sufficient training in other forms by practicing footwork or getting in a run.

 

How to Heal Knuckles After Boxing?

When you hand hurts after punching, healing of boxer’s wrist depends on the severity of their knuckle bruise and the underlying cause.

If bruise is minor, then you should rest and take slight medication to reduce pain and swelling. Moreover, let’s us tell you that icing hands after boxing for 15 to 20 minutes proves to be the best remedy to reduce swelling. Uplifting your hand can help reduce swelling as well.

In case you experience more serious bruises or fracture, you must have to wear a splint and limit your training until that bruise heals. Furthermore, it depends on the intensity of the bruise or bumps and if it is more serious an requires specific care, then physiotherapy is essential to improve your movement and release pain.

Apart from bruises or lumps, in case you get broken knuckles or fractures, surgery may be required. Consult your doctor and before the doctor recommends treatment, an X-ray will be a must to rule out fissures and broken bones.

 

How to Avoid Common Boxing Hand Injuries?

 

Avert Hand Injuries

Proper drill and correct equipment will be your best protection against boxing injuries. And majorly, before you begin to start with throwing punches, you should get skilled instructions in the correct techniques for landing punches powerfully. Accurately applied boxing hand wraps and boxing gloves protect your hands from the worst injuries related to boxing.

There are many exercises and advices that will help you get rid of sore knuckles after long hours of intense training. Let’s discuss a few:

  • Knuckle pushups

For getting rid of aching knuckles, you should do specific knuckle pushups instead of ordinary palm pushups. For knuckle pushups, you need to clasp your fist, use your knuckles and squeeze your hands and forearms like you do in a regular pushup. Also, you can do fingertip pushups, but do not try harder as it will be hard at first. But it does the job sufficiently.

  • Hand hold strengtheners

Hand grip strengtheners are those tiny handheld clutches that you grasp in your hands and squash them to build your hand and arms muscles. These hand grip strengtheners are really reasonable, so you can easily buy and use then anywhere or on the go.

  • Wrist extension and wrist curls

You can also use light weight weighing few kgs and not much. In order to do wrists extensions, you need to place and extend your forearms on your thighs in a way that your hand and wrist hang over your knee. And pick the weight in your hand like that and spread your wrist up and down. Whereas to do wrist curls, you have to do the reverse, like you have to extend the outside of your arm on your thighs and curl the weight with your wrist in such a manner that the hand is over the end of your knee.

  • Side wrist extension

For side wrist extension, you will have side of your arm on your thigh, between the position of the wrist extension and wrist curl. Then you should have the weight in hammer curl position to curve the wrist up and down.

  • Farmers walk

You can also work this out as this is a very active and efficient exercise to do. Farmers walk is the one in which you carry weights in each hand. You can use weights according to your capacity, 15 kgs or whatever you want to start it with at first. With weights in hand, you will walk around, shift your weight side to side while squeezing your fists to build strength in the wrists and forearms.

In Short

Sure, experiencing wrist pain at times is just a part of boxing sport. But you must ensure your safety in a correct manner, get warmed up appropriately and should get adequate rest.

If you encounter a wore hand damage and you see some bruise and swelling, you should treat it instantly by icing hands and giving more attention to the area in order to bring the bump down. Also, mainly you must go consult your doctor to get the damaged hand treated properly.