Hand injuries are common in boxing. However, pain in the index finger and middle joint is often caused by simple mistakes. Good technique and hand protection can help significantly reduce your risk of joint pain from boxing.
Punching form
Punching without proper alignment can result in uneven impacts, which can cause joint pain, according to a study on boxing injuries published in the journal Hand.
Because they are more stable, your first two joints should be the ones that make contact with the target. Your extended fist should form a straight line from your first two knuckles to your wrist and up to your elbow.
Open hand punches
Punching with a loose fist is a way to easily injure your joints while boxing.
When your fist is fully closed, it allows you to better absorb repeated impacts during training and competition, according to Mayweather Boxing and Fitness.
Experienced boxers release their grip between punches, then quickly clench their fist just before impact. This helps reduce fatigue from excessive contractions, according to Boxing Science.
However, opening and clenching your fist repeatedly during a match or longer training session can also cause fatigue. This increases the risk of instability when punching, which can lead to joint pain or injury.
Hand packaging
It is important to wrap your hands well to avoid injuries to your hands and joints. Hand wrapping secures your joints so the shock is better distributed throughout your hand, according to ExpertBoxing.
If your packing is too loose, your joints can easily collapse on top of each other, leading to pain or injury. Wrapping too tightly can cause alignment issues and cut off circulation.
Make sure your scarves are snug but comfortable. Your hands should be relaxed when you are not making a fist and tight when you are making a fist.
Joint padding
Exercising with gloves that are too small can also lead to joint pain and injuries.
Boxers typically train with 16 to 18 ounce (oz) gloves. They are much larger than the 10-12 ounce gloves worn in competitions. The extra padding protects your hands from the repeated impacts of daily training.
Some boxers like to use competition-sized gloves in the gym to simulate the feel of those worn during a fight. However, doing it too often can damage your hands, according to the study published in Hand.
Tips to Avoid Further Injuries
Since boxing involves repeated punching, injuries to the index finger and middle knuckles may take time to heal. Continuing to exercise with injured hands can make joint pain worse and longer.
To avoid aggravating damaged joints during training, try limiting your practice to low-impact velocity exercises using a double-ended or reflex bag.
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