Wrist pain when throwing punches

[fightingyeah]

I seem to constantly get pain in my wrists when boxing training. It can be on pads, heavy bags or sparring, I land a slightly awkward punch and it causes a lot of wrist pain.

The best advice I have had so far is aim for the knuckles when landing a punch, but it still happens to me constantly. I do have skinny wrists. Is there anything more effective than wrist wraps I can use?

Thanks,

fy

 

[goldennboy]

You're wrapping up your hands wrong or you're throwing punches wrong.

Maybe switch to a higher quality glove or even opt for a lace up.

 

[xilliun]

If you've still got pain when on the pads and during sparring I think we can rule out a change in gloves. In that situation I'd look at how I wrap my hands and if I could improve how I wrap my wrist. Technique wise - you want to land with your knuckles while making your forearm and hand as rigid as possible.

To me the most likely situation is some type of underlying injury to both wrists. Ice your wrists in buckets of cold water with ice after training, take some ibuprofen and see how you go. If you don't see any improvement within a week or so you should see a doctor and get some scans done to play it safe.

 

[DanTheUnit]

180 inch mexican hand wraps are pretty standard. also gloves have different cuff lengths, and the size and security of the strap on a glove differs from brand to brand.

Also if you try too hard to throw bombs you'll probably your wrists/knuckles, instead concentrate on fast snapping punches with good tight form.

what training gear are you using at the moment

 

[killedsirius]

How long into boxing are you? My hands were very weak at the start and I did a few exercises to strengthen them. Jt van v has a video on hand strengthening and I also got grippers. This may help yoir issue. Also make sure you have good gloves and adequately wrapped hands

 

[Kiwi Tricker]

Pretty much what everyone else has said. Technique will always be the first thing to look at. After that, maybe try changing the way you wrap your hands in order to get more support through the wrist joint, and look at adding some basic hand, grip, and wrist strengthening exercises into your routine. Ross Enamait has a few pretty good how-to's on wrist strength.

 

[fightingrabbit]

Try not being a limp wristed sissy.

 

[apizur**]

FR, you've gotta step it up a notch. Your troll game is as weak as OP's wrists as of lately.

 

[apizur**]

FY, this is a borderline injury thread, please review the FAQ.

What we CAN help you out on is wrapping your wrists and perhaps how you're punching things. If you could supply us a video of how you're doing those things, we can point out any apparent mistakes to try to help you.

 

[ForeverFiending]

I land a slightly awkward punch and it causes a lot of wrist pain.

That's the key of course. You are probably trying to throw powerful punches instead of throwing proper punches. Powerful strikes come only from proper technique. "Awkward punches" are weak and hurt you more than the other person. Take your time and practice proper technique.

Of course hand wrapping is very important. It's also something that takes a little time to get good at. Just like a kid learning to tie his shoes. Be sure to use the 180" wraps, not the short ones. Be sure that the wraps have a little stretch to them as well. My favorite ones are sold right at Dick's (and I have tried a few). The Everlast brand, but again, be sure they are 180". A friend of mine goes to Thailand every year to train and showed me how they taught him to wrap his hands, which became my way forever after. It's the same method as going between the fingers, etc. except instead of putting my thumb through the loop, I fold a couple layers of material to pad my knuckles.

I had carpel tunnel before I started training and boxing got rid of my symptoms. I stopped training for a couple years, and my carpel tunnel came back, along with an elbow and shoulder injury (my job is very prone to these injuries). I started boxing training again, and once again, the pain and injuries went away. So I can't say if this is the same for you, but in my experience this kind of training will prevent these kinds of injuries in the long run, not make them worse. Unless of course, you throw a bad punch or neglect handwrapping. That would hurt anyone.

 

[SanShou01]

Most of the wrap should go into wrapping your wrists. Then you need good gloves if you're a beginner. Anything from local sporting goods stores is usually garbage. Everyone hurts their wrist when they're new and trying to impress others by hitting the pads/bag hard. After years of training, when you're really good, once in a while you'll still mess up and hurt your wrist and it'll be in pain for a while since you've now developed more power.

 

[NAKMUAY18]

Before everybody jumps to conclusions, what is the manufacturer of the gloves your using? How old are they?

If there's any mention of Everlast, I might know why........

 

[Nuclearlandmine]

I've used crappy ass Lonsdale (basically UK's equivalent of Everlast) and my wrist feels fine. Of course i wrapped my hand correctly and throw it with correct fist helps, too.

 

[NAKMUAY18]

You also punch like a powder puff.

 

[SaiWa]

You also punch like a powder puff.

zing!!! :icon_chee

 

[Nuclearlandmine]

not sure what is "zing" about that one.

 

[apizur**]

I also was raised on crappy gloves from Dick's Sporting Goods... but I was an 80 pound 11 year old when I started.

 

[xilliun]

I also was raised on crappy gloves from Dick's Sporting Goods... but I was an 80 pound 11 year old when I started.

My first gloves were a pair of "everlast pros" from a generic sports store. Needless to say, they lasted all of 3 weeks before falling apart on me.

 

[ForeverFiending]

Before everybody jumps to conclusions, what is the manufacturer of the gloves your using? How old are they?

If there's any mention of Everlast, I might know why........

I love Everlast brand :icon_cry2

 

[Kiwi Tricker]

Everlast, never lasts.