Boxing is a high-intensity, high-strength sport where every punch counts. A boxer’s hands are his most valuable tools, but also his most vulnerable.

Common causes for hand pain

Pain in the hands of boxers can be due to several causes, among the most common are:

• Repetitive impact.
• Fractures and sprains.
• Knuckle injuries.

Importance of bandaging

Wrapping your hands properly is essential to preventing injuries and improving performance. To wrap your hands, you will need 180-inch boxing hand wraps, a small towel for extra padding, and sports tape if needed.

How to bandage your hands

1. Place the loop of the bandage around your thumb, making sure the bandage is facing the outside of your hand.

2. Wrap the bandage around your wrist 3 to 4 times to provide support and stability.

3. Wrap the bandage around the palm of your hand 3 times to protect the metacarpals.

4. Wrap the bandage over the knuckles 3 to 4 times to provide padding and protection.

5. Thread the bandage between each finger to maintain structure and prevent it from shifting.

6. Reinforce the knuckles and hand by wrapping the bandage over the knuckles again and then over the palm.

7. Secure the bandage around the wrist with the Velcro fastener or a sports tape.

Now your hands are protected and ready for training. Always remember to wrap your hands properly to avoid injury and keep yourself in the ring.

There are different types of wraps and wrapping techniques. Find the one that best suits you and your boxing style.

Safe hitting techniques

Punching incorrectly can cause injury and pain. Here’s how to punch safely:

• Proper bandaging: Before punching, make sure to wrap your hands properly to provide support and protection to your bones and joints.
• Proper Stance: Keep your feet shoulder-width apart, knees slightly bent, and hands raised to protect your face.
• Proper Jab: The jab is a quick, direct punch. Keep your fist closed and your elbow slightly bent, striking with the first two knuckles. Do not fully extend your arm to avoid excessive strain.

Additional Advice

• Hit with the correct knuckles: Make sure you hit with the first two knuckles (index and middle). 
• Keep your wrist straight: Do not bend your wrist when punching. A straight wrist reduces the risk of sprains and fractures.
• Use the right equipment: Use well-padded, correctly sized boxing gloves.

Train progressively: Do not increase the intensity of the punches abruptly. Allow your hands to strengthen gradually.

Include hand and wrist strengthening exercises in your training routine. This will help prevent injuries and pain.

Safe and effective punching in boxing is essential to prevent hand pain and injuries. Follow these techniques and tips to stay in the ring without problems.