When it comes to the sport of boxing, injuries are understandably common, with head and face injuries being the most common. However, wrist and hand injuries can also be a common occurrence. Boxers are constantly striking and blocking with their hands, which puts a lot of stress on the wrists and can lead to injury. To keep safe in the ring, it is important to understand how to prevent wrist injuries, as well as the best methods for rehabilitation for when injury occurs. In this blog post, we will cover the causes of wrist injuries in boxing, prevention tips, and rehab options for those who have been affected by a wrist injury.
Common Wrist Injuries in Boxing
Some of the most common wrist injuries in boxing include sprains, fractures, and tendonitis. Sprains occur when the ligaments connecting bones in the wrist are stretched or torn, while fractures refer to broken bones. Tendonitis, on the other hand, is the inflammation of the tendons which connect the muscle to the bone. These injuries can be debilitating and require proper wrist rehabilitation to regain strength and mobility.
Causes of Wrist Injuries in Boxing
The impact from punching can put immense strain through the hand and wrists, leading to increased risk of injury such as boxers fractures. Improper technique, such as throwing punches with slight flexion and in an unproper alignment can cause this injury. This could also occur with incorrect wrapping of the wrists and when fatigue kicks in. Overtraining with repetitive impact (RSI) can weaken the wrists, making them more susceptible to injury and can result in joint instability and arthritis. Boxers must understand these causes and take appropriate measures to protect and strengthen their wrists.
Preventing Wrist Injuries in Boxing
Wrist injuries are common in boxing, but there are measures you can take to prevent them. Firstly, ensure that you have the proper hand wraps and gloves to provide sufficient support and protection for your wrists. Additionally, focus on maintaining proper technique and form during your punches to avoid joint malalignment and the subsequent forces traveling through the wrist. It’s also crucial to have a well-rounded strength and conditioning program that includes exercises specifically targeting your wrists. Remember, prevention is key when it comes to avoiding boxing injuries, so take the necessary steps to protect yourself and prioritise rest and rehabilitation when needed.
Rehabilitation for Wrist Injuries in Boxing
It is crucial to rest and recover before re introducing training after injury. Regaining full range of motion and strength is key, bracing any fractures to allow healing and doing exercises such as wrist curls and grip exercises to help expedite healing. Semi-rigid bracing and compression wraps can help reduce inflammation and provide additional support to further aid the healing process. Specific braces such as the 4th-5th Metatarsal immobiliser can be used for Boxers Fractures, whilst good structured wrist spicas such as the Manutec Wrist Brace and compression wraps such as the Comprexor Carpal Tunnel Support and Elastic Woven wrist wrap can be used to provide moderate to more mild wrist support, depending on the level of support needed.
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