Expert: Alan Kahn - 10/29/2007

Question
I've only been boxing for a little while and I got a boxers fracture on my right hand (dominant hand) in a focus mitt session. Since i injured my right ive been only working on my jab and left hook in the gym, and i injured my left hand similarly about a week back but it has since healed so im sure its not broken. I realize that i need to start punching with the inside knuckles but is there anything else i can do to maximize hand protection because i use wraps but still find myself only punching 75% in heavy bag drills just to make sure i don;t reinjury it. Do hand injuries happen morebecause of improper technique,brittle hands, or simply punching too hard?

Answer
Hi Larry,

The hands of a boxers ( and martial artists) can really take a beating during a regular workout. I don't know how long you mean when you state you have been boxing for "a little while" but the problems you state could certainly be the mark of a beginner with a wrong fist position, wrong or inadequate wrapping, poor quality gloves and over-punching (punching too hard).

and some people are prone to hand injuries, particularly if they start out pounding hard bags during long workouts. Your last statement question is pretty accurate, and I would change it to say:

"Hand injuries can happen because of improper technique, brittle hands, and simply punching too hard."

ANY one of more of these can increase the chance of hand injuries.

I would suggest a few things to help. First, let you hand injuries heal completely. If you must punch, use shadow boxing. Second, get back into punching on "light" bags, such as the double end bag, the mitts and the speed bag. The provide much less resistance. Third, When you hit the heavy bag, do it easy, with reduced force. work on speed and light combinations, not pounding, forceful punches. Fourth, gradually work up to more forceful punching, using correct punching technique. Fifth, and most important, use high quality gloves with hand wraps underneath. Spend some money on the best gloves you can afford. Don't cheap out on this vital piece of equipment. I think these tips will help you maximize you hand protection to withstand the thousands of punches they will endure.

Good luck and protect your hands. The day will come when you need them for far more things than punching, and you don't want arthritis of the fingers when you're older due to repetitive injuries.

sincerely,

Alan Kahn
author, The Speed Bag Bible