How to avoid hand pain when practicing boxing?

Hand pain when boxing: biomechanical analysis and the role of gloves

Introduction:

Hand pain is one of the most common injuries in boxing, with a prevalence of around 20% among boxers. It primarily affects the metacarpal bones, interphalangeal joints, and ligaments of the hand.

Biomechanics of striking:

An effective boxing punch involves the transfer of kinetic energy from the boxer's body to the target. This transfer begins with torso rotation and arm extension, followed by wrist flexion and forearm pronation. Finally, impact occurs with the distal radius and ulna, concentrating the force at the knuckle.

Factors that influence hand pain:

• Improper striking technique: Not striking with the knuckle and the curve of the glove padding, or striking with an open hand or with a flexed wrist, can increase pressure on the structures of the hand and cause pain.
• Inappropriate gloves: Gloves that are the wrong size, have insufficient or low-quality padding, or are designed to fit the natural curve of the hand, can affect force distribution and impact absorption, increasing the risk of injury.

Role of boxing gloves:

Boxing gloves not only protect the boxer's hands, but also play a crucial role in transmitting the energy of the punch and absorbing the impact.

Characteristics of a good boxing glove:

• Proper fit: The glove should fit the hand without compressing it, allowing natural finger movement.
• High-density padding: The padding must be able to absorb the force of the impact and distribute it evenly across the surface of the hand.
• Ergonomic design: The glove design should follow the natural curvature of the hand to concentrate force in the knuckle area and protect the joints.
• High-quality materials: The glove materials should be strong, breathable, and durable.

Recommendations for preventing hand pain:

• Use quality boxing gloves that are appropriate for your experience level.
• Learn the correct striking technique under the supervision of a qualified coach.
• Perform warm-up and hand strengthening exercises before each boxing session.
• Avoid hitting with an open hand or with a flexed wrist.
• Pay attention to pain signals and rest when needed.
• Good bandages and learning how to bandage correctly are absolutely essential for protecting your hands.

If you want to learn about exercises to strengthen your hands, visit our PART 2

Conclusion:

Hand pain in boxing can be prevented by combining proper punching technique, using high-quality boxing gloves, and implementing preventative measures such as warm-up and hand strengthening exercises. Choosing the right gloves, considering the biomechanics of the punch and the boxer's needs, is crucial for minimizing the risk of injury and optimizing athletic performance.

At Redglove we have an extensive catalog of boxing gloves that adapt to the needs of each boxer. Don't hesitate to contact us and we will advise you according to your needs and budget.