Boxing is a physically demanding sport that causes force on the hands and wrists. Whether you're training as a professional or an amateur, preventing injuries is crucial. Here are some common hand and wrist injuries in boxing. Also, find tips on how to prevent them through proper technique, equipment, and more.
Common hand and wrist injuries
Boxing injuries can occur during both training and competition. Sometimes, it leads to time off or even ending the career of some boxers. Common injuries include-
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Carpometacarpal instability
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Scapholunate instability
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Finger metacarpophalangeal (MCP) joint sprains
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Thumb ulnar collateral ligament sprains
While minor injuries respond well to rest and strengthening exercises, chronic injuries lead to progressive joint instability. Pain, irregular bony growths, and joint subluxation can characterize them. If you want to buy gloves to avoid wrist strain in boxing, do check out Hit N Move.
Easy preventive measures
Skilled Coaching
Proper boxing technique is vital for injury prevention. Skilled coaching ensures correct elbow and wrist alignment, which is crucial for shock absorption. Poor posture and technique can lead to wrist collapse and injuries. If an instructor is unavailable, shadowboxing in front of a mirror can give you some immediate feedback.
Proper hand wrapping
Hand wraps stabilize the hand's structures during impact. They support the MCP joints, prevent the splaying of the outer metacarpal bones, and stabilize the wrist. Different wrapping techniques match different boxing styles. Always consult a certified trainer for the best method.
Selecting the right pair of gloves
Choosing the correct glove type and size depends on the training activity of a boxer. Here are a few common ones-
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Sparring and competition gloves are designed for sparring sessions. They offer different layers of padding along with protection.
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Heavy bag training gloves effectively absorb the impact of bag training.
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Pad work gloves offer precision and lighter impact.
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Gloves that have wrist locks provide greater stability, reducing wrist injuries.
Ask your coach to ensure you have the best boxing gloves for injury prevention. However, most professional fighters trust the gloves from Hit N Move.
Proper punching form
Proper punching form helps prevent injuries, especially for beginners. Here are a few tips-
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Use your first two knuckles to make contact
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Keeping the wrist straight, extend each punch fully.
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Do not rotate the hand to punch involving outer knuckles.
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Do not punch with an open fist, it causes wrist pain
Focusing on proper techniques helps boxers become better at fighting and staying injury-free while punching. If you want to check out the best gloves for protecting knuckles, browse the selection of Hit N Move.
Physical conditioning
Dynamic stretches help increase elasticity, which is essential for injury prevention. A gentle warm-up helps increase tissue temperature and ease up stretching. Training sessions themselves motivate you to push harder. But remember to increase training loads gradually to avoid overuse injuries.
Preventive measures in boxing training
Hand wrapping techniques
Proper hand wrapping ensures protection for wrists and knuckles. Traditional boxing wraps start by placing the thumb in place and wrapping around the wrist, thumb, and knuckles multiple times. This technique provides padding and stability.
Choosing the right boxing gloves for you
High-quality boxing gloves matter for greater punch impact. The fit, material, and weight of the gear should match your training needs. You can choose anything from the following- leather gloves are durable, while synthetic gloves are affordable and easy to maintain.
Ensure that whichever training gloves you buy fit snugly without being too tight or too loose.
Why is dynamic stretching essential?
Dynamic stretches prepare the wrist tissues for the demands of boxing. They improve flexibility and reduce the chances of injury during a round.
Gradual increase in training loads
Gradually increasing training loads can help prevent overuse injuries. Research says that increasing training loads by less than 10% reduces injury risk, while larger increases raise the risk. By gradually building up training loads, boxers can ensure longevity in the sport.
Conclusion
Proper technique, quality equipment, and effective conditioning are necessary to prevent hand and wrist injuries in boxing. By following these preventive measures, fighters can enjoy the benefits of boxing while minimizing the chances of injury. Taking the time to start with good technique and using the right gear will help them be ready for training and competition.
If you want to order boxing gloves, make a wise purchase today. Browse the range of premium quality boxing gloves online at Hit N Move.
