Injuring your hands can be very painful, not to mention removing your ability to box until they heal. Your hands do many things for you every day, which means you’ll face many challenges if they sustain an injury.
The hands have 27 different bones in various sizes and shapes, from the phalanges (the digits) to the carpals (bones in your wrist). They all work together, along with the joints, to allow you to do things every day that you probably don’t think much about until you can’t use them. That includes opening doors, typing on your computer, and boxing sessions.
Of course, taking steps to protect your hands during a boxing workout, whether on an indoor punching bag or something else, is better than having to deal with the effects of an injury. That means you’ll need to know how to wrap them and to wear gloves when necessary.
Wrap Your Hands
Wraps are designed to provide support to both your hands and wrists in situations that can negatively affect your firsts. They can also protect you if you punch using an improper technique. Plus, if you have smaller hands, wraps can fill up space which prevents movement and friction.
Obviously, the knuckles bear the brunt of boxing workouts. Whether you’re hitting a bag or working out with a sparring partner, the repetitive force adds up over time. That extra layer of padding protects the joints and can prevent tiny fractures that can cause big problems later on.
To wrap your hands, start by rolling tightly, putting your thumb through the loop, and then wrapping over the top of your wrist. Wrap down and up the wrist twice. Now wrap around your thumb and over the top of your hand to your wrist. Wrap from your wrist to the top of your hand, wrapping your knucks twice. The wrap should then be brought beneath your hand and over your thumb. Thread through the web of each finger and back across the base of your thumb.
Be sure to wrap your knuckles a couple more times for extra padding. Finally, wrap down around your hand and wrist, making sure it’s tight.
Prevent Gym Hands
Boxing workouts often include some strength training, and lifting weights for any period of time can leave them dry and callused. The constant friction between the weights and your hands tends to cause stubborn calluses to form on the pads of your fingers.
To prevent this issue, always wear gym gloves. The cost of a pair of quality gloves is the best way to avoid those “battle scars.”
Soaking your hands is a great habit to get into, especially for those who already have those dry and callused “gym hands.” Simply soak them in water with Epsom salts added for about 15 to 30 minutes every day. A pumice stone can help you eliminate the rough, excess skin that develops from that friction. Afterward, use a good moisturizer, generously rubbing it into your hands.
Treating the Many Possible Hand Injuries that Can Occur
If you haven’t taken the proper steps to protect your hands, there are many different injuries that can occur. When experiencing pain in your hands, ice and heat therapy can help. As the American Society for Surgery of the Hand notes, it’s important to be aware that heat should only be used in moderation, and ice is never applied directly to the skin.
