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Discussion Starter · #1 ·
A while back I injured my wrist by doing bb curls and now when I hit the bag(3 times a week) my wrist hurts when I punch hard,dosen't costantly hurt,It takes 1 bad punch and my wrist is out for a week or so,How can I strengthen it?
 

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True Grappler
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pangratio said:
A while back I injured my wrist by doing bb curls and now when I hit the bag(3 times a week) my wrist hurts when I punch hard,dosen't costantly hurt,It takes 1 bad punch and my wrist is out for a week or so,How can I strengthen it?
My suggestion is to use wrist supporting gloves, which you can find at pretty much any dealer. Also, take you time in between punch combinations to be aware of your wrists and where they are going to go as your hands hit the bag. Really, the simplest thing to do is focus on throwing good punches, but that one's kind of obvious.
 

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pangratio said:
Doing pushups on my fists helps stenghten the wrist?
simple exercise.. take a 5 lb weight.. round weight like for a barbell... tie a rope to it.. tie the rope to the center of bar about 2-3 feet long.. grab the bar on both ends and wind the weight up then down... the rope should be long enough that when your arms are extended straight out the weight should be about an inch or 2 off the ground.. keep arms straight out in front of you going up and down... alternate between going fast and slow.. and you can always add weight as it gets easier.
 

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Outta My Head
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I would definitely suggest wrist wraps here. If your wrists are giving in from the impact of your punches to the point that your starting to feel pain, you're going to need the extra support to help facilitate that. Most sets of wrist wraps will run your from $4 to $10 depending on what brand you get. You should be able to find them at any local sporting goods store (if it's not an outdoors type place).
 

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The Don said:
simple exercise.. take a 5 lb weight.. round weight like for a barbell... tie a rope to it.. tie the rope to the center of bar about 2-3 feet long.. grab the bar on both ends and wind the weight up then down... the rope should be long enough that when your arms are extended straight out the weight should be about an inch or 2 off the ground.. keep arms straight out in front of you going up and down... alternate between going fast and slow.. and you can always add weight as it gets easier.
this exercise is amazing...helps a lot....

and the knucles push ups work to....give it some rest also in the bag work...concentrate on footwork, and speed instead of heavy bag work....injuries need time to heal....1 or 2 weeks of no heavy bag work would be good for u...
 

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Discussion Starter · #9 ·
Deadly Poet said:
this exercise is amazing...helps a lot....

and the knucles push ups work to....give it some rest also in the bag work...concentrate on footwork, and speed instead of heavy bag work....injuries need time to heal....1 or 2 weeks of no heavy bag work would be good for u...
I took all week off,going back today,but like you said,i'll concentrate on my foot work and form.
 

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Wrists Are The Worst

I worked as an intern to be am atheletic trainer, and wrist injuries are the worst. just like your ankles, there are some vital ligiments and tendons. ice, ice, ice. compression with the wrist wraps work well, but ice is the key.
 

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Discussion Starter · #12 ·
I started feeling better,no pain and all,but last night when i hit the bag I went light for a bit abd saw everything was going well and then i gave a couple of good smacks.........i had to stop cause of the pain from my wrist.Like an idiot i wasn't wearing straps.So back to square one.:mad:
 

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pangratio said:
I started feeling better,no pain and all,but last night when i hit the bag I went light for a bit abd saw everything was going well and then i gave a couple of good smacks.........i had to stop cause of the pain from my wrist.Like an idiot i wasn't wearing straps.So back to square one.:mad:
you may want to contact a doctor.. you may have a chipped bone or a bone spur or something.. I'd get it checked
 
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