Expert: Alan Kahn - 4/19/2006

Question
Hi Alan,
Help!
A. I hope to use a speed bag to help a seperated AC joint in my left shoulder.
B. But, Both my little finger-to-hand knuckles have had multiple fractures.
Can I accomplish A without repeating B?

Your archived answers tell me that if you don't, nobody knows.
Thank you.
Archibald
Memphis  

Answer
HI Archibald,

I spent a long time in Memphis. Graduated from MSU (back when it was Memphis State University) three times.  Lots of great memories up that way, AND that is where I learned the Speed Bag. On Memphis State Campus.

OK. for "A" I suggest keeping the elbow down a little when you hit. I normally advocate keeping the elbows up parallel when punching the speed bag, which makes it easier to pass the fists through the bag to other sides, but for YOU with an AC joint problem, I would NOT suggest keeping the elbow up for long periods of time. You could let it settle about half way up, or about 30degrees, not 45 degrees. You can raise i up when you want to pass through the bag, but when just punching from the front, let it hang down lower, causing less impingment stress on the AC joint.

For "B". That might depend on how long ago the breaks occured. I don't see a problem if you wrap your hands well and use padded gloves. Start out hitting very easy, with just the weight of you hands hitting the bag. NO punching force. Do this for a couple of 10 minute workouts and note how your hands feel afterward. IF the joints aren't hurting, then it might not be irritating them. Go up in force a little the next time. AFter a few different levels of workout with no pain, increase the force again. This lets your hands/fingers acclimate to the contact, as well as let you know how they will react to the repetitive contact.  Do not let yourself get crazy and start pounding away at the bag,for it could really cause your hands to hurt and swell. That would cause you to lose faith that you can do this, so go slow and acclimate your hands. The lower level workouts will also be good primers for your shoulder.

I don't know of anyone who has fractured, or re-fractured a finger of hand bone on the speed bag. But I would stay off the heavybag, at least for a while.

Thanks for you questions, and I sincerely hope this helps you get going on the speed bag. Long live the River City and Go Tigers!

sincerely,

Alan Kahn
author, The Speed Bag Bible
http://www.youtube.com/profile?user=speedbag1