How to Prevent Knuckle and Wrist Pain From Boxing

Mayweather Boxing + Fitness

August 14, 2018

It’s no secret that boxing is a highly physical, high-impact sport. While it provides endless health and fitness benefits, common injuries include knuckle and wrist pain. Professional boxers will inevitably have to deal with injuries, but fitness boxers should be able to stay safe and feeling good. Having the proper knowledge to prevent these types of injuries is crucial in order to stay happy, healthy and crushing the Mayweather Boxing + Fitness classes.

 

Before you even start your workout, the first step is properly wrapping your hands. This is very important as it provides the foundation for the protection of your wrists and knuckles. If you are using the traditional boxing wraps, you begin by by putting your thumb through the hook and wrapping in the direction which allows the wrap to lie flat on your wrist without getting twisted. There are different ways to correctly wrap your wrists, but one popular way is to wrap around your wrist three times, once around thumb and then back around your wrist. You then bring the wrap up around your knuckles to provide padding and protection, coming back around your wrist and then weaving it in between your fingers. You complete the wrap by covering your knuckles and wrist one final time.

 

Another important aspect in protecting your hands and knuckles is the quality and fit of your gloves. The Mayweather Boxing + Fitness gloves are made with memory foam, designed to form to your hand uniquely. The Mayweather Boxing + Fitness gloves were specifically manufactured to be paired with the heavy bags found at Mayweather Boxing + Fitness, reducing impact in your wrist and lengthening the shelf life of the gloves. When picking out a pair of boxing gloves, make sure to speak with a coach or staff member to ensure the sizing of the glove is correct, and not too large or small for your hand.

 

Proper punching form plays an important role in preventing injury as well, especially for less experienced boxers. When you are throwing a punch, it is important to make contact with your first two knuckles every time, rather than rotating your hand and punching with your outer knuckles. It is important to keep your wrist straight when throwing a punch and fully extending each punch, waiting to make contact until the furthest point of the punch. Punching with an open fist worsens the ability to absorb the impact of a punch and can cause wrist pain or injury. Slowing down each each boxing routine and focusing on proper technique with the instruction of your Mayweather Boxing + Fitness coach will help you become a better boxer and remain healthy and strong.

 

If you are experiencing some knuckle or wrist pain from boxing, make sure to consult with your coach to ensure you are using the best equipment in the proper manner. Lower impact drills, such as the speed bag, can be found in the gym to keep working on your speed and reflexes without further bothering your hands. Icing your knuckles or wrists after training will also help with any inflammation. Keep these tips in mind and ask any Mayweather Boxing + Fitness staff member for tips on how to keep conquering your workouts!

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