Boxing is a brutal sport. During a match, a boxer can sustain facial lacerations, eye injuries, nose injuries, and concussions. However, the second most common injury, just below facial lacerations, is one many people fail to consider. According to PubMed, it is hand injuries.
Because of this, a boxer must learn how to properly wrap their hands. While this may seem difficult, it will become second nature after you do it regularly.
A hand might seem tough, but it is a complex machine that has many pieces and moving parts. By the numbers, there are 27 bones, 27 joints, 34 muscles, and over 100 ligaments and tendons. And that doesn’t include nerves, blood vessels, and bursae — tiny sacs that reduce friction between the moving parts of your hand.
A single strike can do a lot of damage to both the recipient and the boxer’s hand. Wrapping the hands before boxing helps hold the bones in place to reduce the occurrence of injuries.
The starting position is palm down with the fingers spread out.
One end of your boxing hand wrap will have a loop. Place that loop around your thumb.
Take the wrap to the outside of your wrist over the back of your hand. Wrap around your wrist three to four times. It is important to wrap tightly but not to the point of restricting movement or cutting off circulation.
Angle the wrap up so it moves from the base of your thumb to just below your little finger. Run the wrap across the palm of your hand so it comes out between your thumb and index finger. Wrap around your knuckles three to four times.
Bring the wrap down across your palm from the outer edge to the base of the thumb. Wrap between the little finger and the ring finger two times before proceeding to the space between your ring finger and your middle finger. Do this twice before moving on to the space between your middle finger and your index finger.
To wrap this area, you need to create a figure eight. Wrap across the back of the wrist. Bring the wrap up across your palm to the space between your index finger and thumb. Wrap straight down, then across the front of the wrist. Take the wrap up across the back of your hand, and wrap it between your index finger and thumb. Do this twice.
Alternate wrapping. Go once around the knuckles and once around the wrist to create an X. Do this twice.
Wrap the rest of the wrap around your wrist or your knuckles, and secure it with the hook-and-loop fastener.
A. Yes. Boxing gloves and hand wrap serve two different purposes. Boxing gloves cushion the blow. Hand wraps, however, secure the hand. Not wearing hand wraps is similar to not wearing a seatbelt. When there is an impact, you are going to move. Not wrapping your hands means it is much more likely that you will sustain an injury.
A. Yes. It doesn’t matter what you are hitting, there will always be an impact. That impact, whether with a heavy bag or an opponent, will do the same type of damage to unprotected hands.
A. Think of your boxing hand wraps like socks. That means, after every wearing, you should remove them and wash them. Always make sure your hand wraps are fully dry before putting them on. Not only will a damp hand wrap make abrasions more likely, but it also creates a breeding ground for bacteria. If you box every day, consider getting two (or more) pairs of hand wraps.
A. Depending on usage and care, boxing hand wraps will last for different lengths of time for different individuals. On average, you can expect to get about six months out of a pair. However, be sure to inspect your wraps as you are putting them on. If you see signs of significant wear and tear, such as faded colors and tears, it may be time to purchase a new pair.
Boxing gloves are worn over your wrapped hands. They provide a cushion to help further protect your hands from damage. You can get women’s boxing gloves that are specifically designed for women’s hands as well.
Boxing shoes should fit like a second skin. They are designed to offer support while providing exceptional grip to give you an advantage in the ring. Both men’s boxing shoes and women’s boxing shoes are available.
Not all boxing involves hitting another person. You can get in a great workout and burn up to 600 calories in 60 minutes when using a freestanding heavy bag.
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