Hand pain from boxing: Prevention and recovery exercises (part 2)
Hand pain from boxing: Prevention and recovery exercises (part 2)
In the first part of this article , we analyzed the causes of hand pain in boxing and the importance of proper technique and the use of appropriate gloves to prevent injuries. In this second part, we will focus on specific exercises to prevent and rehabilitate hand pain in boxers.
Prevention exercises:
1. Strengthening the fingers:
There are many exercises to strengthen your fingers; all of them are highly recommended to increase mobility and get your hand used to the activity in your first training sessions. Little by little, with training, your fingers and hands in general will become stronger.
2. Wrist mobility:
* Wrist rotations: Extend your arm forward with your palm facing up. Make slow circles with your wrist in both directions. Repeat 10 times for 3 sets.
* Wrist curls with palm facing up: With your arm extended, curl your wrist down, keeping your palm facing up. Repeat 10-15 times for 3 sets. Then, reverse the position and curl your wrist up with your palm facing down. Repeat 10-15 times for 3 sets.
3. Strengthening the forearm:
* Barbell wrist curls: Hold a barbell with your hands shoulder-width apart and curl your wrists upwards, lifting the barbell. Repeat 10-15 times for 3 sets.
Recovery exercises:
1. Cryotherapy:
Apply ice to the affected area for 15-20 minutes, several times a day. This will help reduce inflammation and pain.
2. Electro-stimulation:
Electrical muscle stimulation can help strengthen the muscles and tendons of the hand, improving recovery and preventing future injuries. (Our recommendation if you choose this method is to always consult a specialist.)
3. Therapeutic bandaging:
The use of therapeutic bandages can provide support and compression to the hand, helping to relieve pain and improve mobility.
Additional recommendations:
* Perform a proper warm-up before each boxing session.
* Stretch the muscles and tendons of the hand after each workout.
* Maintain good hydration.
* Eat a healthy diet to provide the body with the nutrients needed for recovery.
* Consult a physiotherapist if the pain persists or is severe.
Conclusion:
Preventing and rehabilitating hand pain in boxing is an ongoing process that requires discipline and consistency. A combination of specific exercises, proper techniques, and healthy habits can help boxers maintain healthy, strong hands, optimizing their athletic performance.
At Redglove, our team of experts can advise you on choosing the right boxing gloves and specific exercises to prevent and recover from hand pain. Contact us and we'll help you achieve your athletic goals.
If you want to learn about the most common injuries in boxers and how to avoid hand pain, visit our PART 1
Note:
It is important to remember that these exercises are only general recommendations and that it is always advisable to consult with a trainer or physiotherapist to obtain a personalized plan for the prevention and recovery of hand pain in boxing.