Expert: Alan Kahn - 1/30/2004

Question
hi i have just been learn a side stance that my trainer has taught me so i can throw a harder faster punch but the thing is my wrists and hands are killing me i was just wondering if their are any hand and wrist exercises i can do for strenthening theses areas. my coach has suggested dips with my fingers inwards but these hurt like hell. any suggestions would be appreciated.

Answer
Hi James,

I am sorry that your wrists are bothering you, and this is a very common site for contact punching injuries.  One cardinal rule here is:  don't do anything that makes it worse!  If they hurt like hell than don't do it under the mistaken belief it will make them stronger. It is making them worse if it hurts them.

I would recommend doing non-aggressive wrist roll with a rope and light weight ( see below links ) and contain your punching to non-contact shadow boxing or punching in the pool ( water punching). the problem is, contact will continually hurt your wrists until they heal. Also, grip strengthers or squeeze balls will help strengthen the grip and wrists in a non-injurying way.  

Here a few links for you.

wrist rolls

http://www.wristripper.com/

Scroll to bottom of this page for wrist information.
http://www.bodyandfitness.com/Information/Injuries/caring.htm

Types of wrist Splints

http://www.docortho.com/docortho.filereader?3f8db26200c42a88271b424d3620065d+EN/...

Good luck James and thanks for your question.  I hope you can continue training soon!

sincerely,

Alan Kahn
author The speed Bag Bible