Sharp Wrist Pain Injury from hitting Heavy Bag without Wrapps

I am a newbie when it comes to boxing and have been hitting a heavy bag for about 2 months without wrapps. I have this semi sharp pain in the outerside area of the wrist and is most prevelant when I twist the wrist or lift anything while it is twisted. Its a semi sharp pain, feels almost likes it is in the middle part of my wrist. Pain started about 6 weeks ago and havent hit the bag since. The pain has lessoned since the injusry, but 6 weeks and stil have this sharp pain... is this normal or what can I do? Any help is appreciated.

Christian

No it is not normal.

It could be from the bag hitting without wraps, but I am also seeing a lot of folks in the gym wrapping their wrists insufficiently.


You are not going to like my avice, else you would not have asked: Go see your doctor.

Make sure that a) it is nothing serious and b) you aren't continuing to damage it.

Then, when it feels better (or after you have rehab'd it) always wrap your wrist as part of your hand wrapping.

Also, try to find a water bag to hit in the gym -- most serious gyms these days have a choice of bags from rock hard to really mushy. Find the ones that don't cause pain when you start hitting again.

Exact same thing happened to me. Start using a heat pack and massaging the area. I've found that I know I've done a good massage when the next day it is too touchy to massage again. Get sum anti-inflammatory tablets. I found that Voltaren helped for me. Don't hit the bag again till you cant at least do pushups with your fists without any pain. Learn how to wrap your hands properly with more emphasis on wrapping the wrists. When wrapping be careful not to wrap your knuckles so much that excess wrap stops you from properly closing your fists. When shadowboxing focus on properly closing your fists and hitting the bag with your index and middle finger knuckles. Get some 16 oz gloves. Warm up and stretch properly.

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Originally Posted by jahmez

Exact same thing happened to me. Start using a heat pack and massaging the area. I've found that I know I've done a good massage when the next day it is too touchy to massage again. Get sum anti-inflammatory tablets. I found that Voltaren helped for me. Don't hit the bag again till you cant at least do pushups with your fists without any pain. Learn how to wrap your hands properly with more emphasis on wrapping the wrists. When wrapping be careful not to wrap your knuckles so much that excess wrap stops you from properly closing your fists. When shadowboxing focus on properly closing your fists and hitting the bag with your index and middle finger knuckles. Get some 16 oz gloves. Warm up and stretch properly.

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Thanks for your imput on this.. I have had pain now for over 6 weeks and havent hit the bag or done anything strenous since then. The pain has lessoned throught the weeks, but that semi sharp pain is still there when do I certain motions.. how long did it take for your wrist injury like this one to heal completely using this treatment of heat and massage?

I remember it taking a long time, 2 months or so. Just make sure you don't hit the heavy bag until you can do the pushups.

Sounds like you've either got a very minor stress fracture or more likely that you sprained the tendon but constantly placing it under too much stress by not wearing wraps and/or punching inncorectly.

it will likely take a while to heal, but with active rest and then strengthening of the joint/forearm muscles (and of course WEARING WRAPS) it should get back to 100%

I went to a chiropractor today and got a wrist adjustment. Both wrists made noises when he was moving them around, and then he snapped them back and they cracked louder, but them after that the moevment was smooth and niose free. He tells me that I should feel near zero pain in approx 1 week and I do feel better just a few ours after the adjustments. Pass this along to anyone you may know that has a wrist injury similar to mine. A quick and easy fix to a injury that can take months to heal without this treatment. The bones were out of alignment.

Go with what Herb M recommended. Trust me....see a doctor...a sports doctor if you can. The wrist is a critical area and 6 weeks is way to long to be still having pain. Even if the pain cleared up, old injuries, if not treated properly, have a way of haunting you in the future.

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Originally Posted by cycleguy

I am a newbie when it comes to boxing and have been hitting a heavy bag for about 2 months without wrapps. I have this semi sharp pain in the outerside area of the wrist and is most prevelant when I twist the wrist or lift anything while it is twisted. Its a semi sharp pain, feels almost likes it is in the middle part of my wrist. Pain started about 6 weeks ago and havent hit the bag since. The pain has lessoned since the injusry, but 6 weeks and stil have this sharp pain... is this normal or what can I do? Any help is appreciated.

Christian

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One never nevre never hit the bag without wraps...Foolish thing to do...Not sure if maybe it was a mistake on your behalf or someone told you to because it might help with punching or something but hitting a Heavy bag without wraps is a sure way to break knuckles, wrist injuries and also tach your body the wrong mechanics of proper punching.....

Also as Herb mentioned the way hands are wrapped are just as important...incorrect hand wrapping is another sure fire way to an injury,,,Worse then a bone injury is a tendon injury...the never heal proper and they can cause pain from just grabbing milk from the fridge not too mention take strength away from ability to do simple things....

These guys here Handwraps Instruction For Boxing all have a bit of a different method but all are proper some go into detail on how to wrap for a bout other just simple wrap for gym use....

If someone advised you to hit the bag without gloves telling you it will toughen your hands etc stop taking advice from them....If you plan to box as a pro or even have an extended amateur career rememebr yuour hands are your paycheck...You would not put your paycheck in a puddle of coffeee at wk on the break table or it will be ruined and unable to cash...Your hands are the same thing...they get ruined you are screwed...even after boxing is over...Ask Maliognaggi, Holmes and even Mayweather how life is with bad hands

Speaking of wrapping hands correctly (and yes, there are a bunch of ways to do it correctly and even more ways to do it badly), here are the GOALS:

1) Hold the 4 bones of the hand (metacarpals) together as a UNIT -- the idea is when you bind sticks together into a bundle, it is MUCH harder to break them than individually -- they don't need to be "tight" just SNUG and UNITIZED.

2) Lock the thumb in so that it doesn't get ripped down toward the wrist (some training gloves have a strap that HELPS reduce the risk of this). I personally learned the value of this practice when striking another boxer's glove who was also trying to hit me: his fist hit MY THUMB.

3) Strength the wrist itself to prevent it "breaking" over -- not so much 'bone break' as the just sudden collapse of the muscles and tendons which just hurts like all get-out and frequently leaves a nagging injury.

4) Pad the knuckles a little more -- the LEAST important point, but the one most people (especially newbies) seem to think is the whole point.

Negative goals (i.e., things to AVOID):

1) Making the wrap too tight, especially at the knuckles/hand so that the circulation is impaired -- usually this is only a problem for people new to wrapping or when wrapping some else's hands.

2) Too much material in the PALM of the hand (too much material in palm prevents CLOSING the hand properly) - therefore, most X-cross wraps should go over the back of the hand.


Also, many people like to "look the wrap in" with wraps BETWEEN the fingers. There is nothing technically wrong about this (I like to do it too), as LONG AS you don't spread the bones of the hand out by doing it excessively so as to ruin #1 Goal (above) by adding space between the 4 hand bones (metacarpals) while doing this.

Feel free to add your thoughts or correct any mistake you think I am making above....

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HerbM

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Originally Posted by HerbM

Speaking of wrapping hands correctly (and yes, there are a bunch of ways to do it correctly and even more ways to do it badly), here are the GOALS:

1) Hold the 4 bones of the hand (metacarpals) together as a UNIT -- the idea is when you bind sticks together into a bundle, it is MUCH harder to break them than individually -- they don't need to be "tight" just SNUG and UNITIZED.

2) Lock the thumb in so that it doesn't get ripped down toward the wrist (some training gloves have a strap that HELPS reduce the risk of this). I personally learned the value of this practice when striking another boxer's glove who was also trying to hit me: his fist hit MY THUMB.

3) Strength the wrist itself to prevent it "breaking" over -- not so much 'bone break' as the just sudden collapse of the muscles and tendons which just hurts like all get-out and frequently leaves a nagging injury.

4) Pad the knuckles a little more -- the LEAST important point, but the one most people (especially newbies) seem to think is the whole point.

Negative goals (i.e., things to AVOID):

1) Making the wrap too tight, especially at the knuckles/hand so that the circulation is impaired -- usually this is only a problem for people new to wrapping or when wrapping some else's hands.

2) Too much material in the PALM of the hand (too much material in palm prevents CLOSING the hand properly) - therefore, most X-cross wraps should go over the back of the hand.


Also, many people like to "look the wrap in" with wraps BETWEEN the fingers. There is nothing technically wrong about this (I like to do it too), as LONG AS you don't spread the bones of the hand out by doing it excessively so as to ruin #1 Goal (above) by adding space between the 4 hand bones (metacarpals) while doing this.

Feel free to add your thoughts or correct any mistake you think I am making above....

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HerbM

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I personally do not suggest wrapping your hands between the knuckles if yu are not familiar with what you are doing...Personally I also do not think that excessive wrap is needed...I see guys all the time using these wraps that are about 8 feet long thinking they will do a better job...The wrap is just to keep the hand protected and help prevent injury they are not going to prevent everything..make you hit harder....make it so you can not get hurt etc...all the things some guys tend to not understand..

Years ago when I first started coaching as an amateur I actually went to clinics that taught you how to do these things for your fighters...And then you pick up tricks of your own over time.,,,plus each fighter likes it a bit different or becauser of hand injuries need it wrapped a certain way in certain places....

I was more or less giving advice for a new guy like he explained...Kind of keep it simple...when you learn more then try the others...I agree 100% about going between the fingers with wraps...if not done correct you make bigger problems then prevent...especially when circulation is cut off like you mentioned....Your hands go numb a bit and can have an injury though probably minor that you do not realize and keep hitting the bag sparring etc then later after it is off realize your hurt

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Originally Posted by DaxxKahn

Quote:

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Originally Posted by HerbM

Speaking of wrapping hands correctly (and yes, there are a bunch of ways to do it correctly and even more ways to do it badly), here are the GOALS:

1) Hold the 4 bones of the hand (metacarpals) together as a UNIT...

2) Lock the thumb in...

3) Strength the wrist itself to prevent it "breaking" over...

4) Pad the knuckles a little more...

Negative goals (i.e., things to AVOID):

1) Making the wrap too tight, especially at the knuckles/hand so that the circulation is impaired...

2) Too much material in the PALM of the hand (too much material in palm prevents CLOSING the hand properly)...


Also, many people like to "look the wrap in" with wraps BETWEEN the fingers. There is nothing technically wrong about this (I like to do it too), as LONG AS you don't spread the bones of the hand...

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HerbM

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I personally do not suggest wrapping your hands between the knuckles if yu are not familiar with what you are doing...Personally I also do not think that excessive wrap is needed...I see guys all the time using these wraps that are about 8 feet long thinking they will do a better job...The wrap is just to keep the hand protected and help prevent injury they are not going to prevent everything..make you hit harder....make it so you can not get hurt etc...all the things some guys tend to not understand..

Years ago when I first started coaching as an amateur I actually went to clinics that taught you how to do these things for your fighters...And then you pick up tricks of your own over time.,,,plus each fighter likes it a bit different or becauser of hand injuries need it wrapped a certain way in certain places....

I was more or less giving advice for a new guy like he explained...Kind of keep it simple...when you learn more then try the others...I agree 100% about going between the fingers with wraps...if not done correct you make bigger problems then prevent...especially when circulation is cut off like you mentioned....Your hands go numb a bit and can have an injury though probably minor that you do not realize and keep hitting the bag sparring etc then later after it is off realize your hurt

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I hope my previous post didn't sound like I was disagreeing with you, Daxx, because that was not my intention -- just thought it a good place to mention the points to emphasize in wrapping.

I will disagree ;) slightly with the (new) point about wraps too long at "8 feet" -- probably you really just meant overlong wraps and pulled that figure out of the air rather than meaning it literally.

120" wraps are too short for most grown men and that is 10 feet. The standard size for adults males is 180" or 15 feet, and this is even a bit short for someone like me who has giant hands like a super heavyweight.

I agree in no using overlong wraps, but would not want to encourage more (larger) male boxes to buy 10 foot or shorter wraps when 180" is more appropriate for most.

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Herb

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Originally Posted by HerbM

Quote:

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Originally Posted by DaxxKahn

Quote:

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Originally Posted by HerbM

Speaking of wrapping hands correctly (and yes, there are a bunch of ways to do it correctly and even more ways to do it badly), here are the GOALS:

1) Hold the 4 bones of the hand (metacarpals) together as a UNIT...

2) Lock the thumb in...

3) Strength the wrist itself to prevent it "breaking" over...

4) Pad the knuckles a little more...

Negative goals (i.e., things to AVOID):

1) Making the wrap too tight, especially at the knuckles/hand so that the circulation is impaired...

2) Too much material in the PALM of the hand (too much material in palm prevents CLOSING the hand properly)...


Also, many people like to "look the wrap in" with wraps BETWEEN the fingers. There is nothing technically wrong about this (I like to do it too), as LONG AS you don't spread the bones of the hand...

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HerbM

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I personally do not suggest wrapping your hands between the knuckles if yu are not familiar with what you are doing...Personally I also do not think that excessive wrap is needed...I see guys all the time using these wraps that are about 8 feet long thinking they will do a better job...The wrap is just to keep the hand protected and help prevent injury they are not going to prevent everything..make you hit harder....make it so you can not get hurt etc...all the things some guys tend to not understand..

Years ago when I first started coaching as an amateur I actually went to clinics that taught you how to do these things for your fighters...And then you pick up tricks of your own over time.,,,plus each fighter likes it a bit different or becauser of hand injuries need it wrapped a certain way in certain places....

I was more or less giving advice for a new guy like he explained...Kind of keep it simple...when you learn more then try the others...I agree 100% about going between the fingers with wraps...if not done correct you make bigger problems then prevent...especially when circulation is cut off like you mentioned....Your hands go numb a bit and can have an injury though probably minor that you do not realize and keep hitting the bag sparring etc then later after it is off realize your hurt

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I hope my previous post didn't sound like I was disagreeing with you, Daxx, because that was not my intention -- just thought it a good place to mention the points to emphasize in wrapping.

I will disagree ;) slightly with the (new) point about wraps too long at "8 feet" -- probably you really just meant overlong wraps and pulled that figure out of the air rather than meaning it literally.

120" wraps are too short for most grown men and that is 10 feet. The standard size for adults males is 180" or 15 feet, and this is even a bit short for someone like me who has giant hands like a super heavyweight.

I agree in no using overlong wraps, but would not want to encourage more (larger) male boxes to buy 10 foot or shorter wraps when 180" is more appropriate for most.

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Herb

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Hate to disagree but there is no need for 10' Mexi wraps to use in the gym...It does nothing for you....It is not the wrap it is how they are wrapped that countes and the only part that really requires the extra padding is the top of the hand...

Everyone has their preference....I have been wrapping hands for 20 years and was taught by Matt Baranski and Bob Miller...Havent had a fighter breakl a hand yet

Is there somewhere (on the Internet) that shows wrapping correctly with less than 8' of wrap? (Since you said that even 8' was too much.)

Are you opposed to just the length, or do you also disagree with any other (besides padding the knuckles) reason I gave for wrapping? (i.e., hold bones together, lock the thumb in, stiffen the wrist)

To be clear: I really want your opinion (as opposed to just arguing with you.)

[Frankly, I doubt that my hands would be damaged by not wrapping at all, but then my hands are massive. I do however wrap carefully.]

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HerbM

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Originally Posted by HerbM

Is there somewhere (on the Internet) that shows wrapping correctly with less than 8' of wrap? (Since you said that even 8' was too much.)

Are you opposed to just the length, or do you also disagree with any other (besides padding the knuckles) reason I gave for wrapping? (i.e., hold bones together, lock the thumb in, stiffen the wrist)

To be clear: I really want your opinion (as opposed to just arguing with you.)

[Frankly, I doubt that my hands would be damaged by not wrapping at all, but then my hands are massive. I do however wrap carefully.]

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HerbM

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As I noted and as I stated I see guys using wraps that are 8 feet long or longer but it is not nesseccary...That mean just because they use them does not mean they need all 8 feet...This is going by Mexican handwraps which is the standard that most people use in a gym mainly because it is easier to wrap by themselves and come in standard sizes...The 8 feet is given for adjustments that are needed EG some guys need more on the sides or more on the upper part of the wrist....I can not name how many times I have seen guys in the gym become confused after 2 layers because they can not figureout what to do with all the extra wrap as it just gets bigger...If there was a problem..EG weak wrist, issues on the outer hand etc where extra enforcement was needed then the extra wrap would be something important...

I have seen wraps come in 180, 170, and 160 inches for adults in the usual hook and loop style.....In fact now many guys are starting to favor the semi elastic ones that are much shorter...The mans size are like standard Junior's at 120"...They do not have excessive give to them...Enough to make them snug....That is all you need

If your hands are so big that standard wraps can not make 2 complete trips around them I would like to see a picture of them because George Chuvalo has about the biggest hands I have seen on an average sized man and those were massive.....I would never suggest hitting a heavy bag or sparring without wrapped hands it is looking for an injury....


Not to be a smart ass or sound like a know it all but if I would need then internet to show how to wrap hands proper then my opinion or knowledge of the sport is limited to the point where I should not give advice at all......Thye link I posted for the guy who began this thread was just so he had something he could follow because it seems from what he posted he was just beginning and did not have to much advicxe being thrown his way where he was working out...Plus something he could use top practice at home...

Also keep in mind wrapping ypour hands for gym time and for fights are 2 different things.....Gauze length and wraps are 2 different things as well

Christian....go see a doctor. Do not fool around with someone who is not familiar with sports injuries.

Tighten your wraps from the side of your wrist closest to your body ;)

The chiropracter may have relocated something out of place, but what put it that way in the first place? Whether it was weakness/tightness in the forearm muscles, incorrect form or the lack of wraps it needs to be addressed and if it isn't addressed then why would the problem not return? An old path never goes anywhere new, there are no quick fixes.

Adam correct, theres something wrong down the line of movement.