5 ways to punch without hurting your wrist

A punch may cause a lot of harm to your opponent, but if you’re not careful, it can also hurt you. Using the improper technique when striking can cause wrist pain or even injury, whether you’re sparring, defending yourself, or practicing on a punching bag. You may integrate wrist-strengthening stretches and exercises into your training regimen in addition to paying strict attention to your technique and wearing protective gear.

Here’s 5 ways to punch without causing injury or harm to your wrists:

Your thumb should be on the outside of your fist.

Begin by folding your fingers into the palm of your hand while creating a punching fist. Wrap your thumb around your knuckles after that. Depending on how long your thumb is, it will most likely rest on the first knuckle of your middle or ring finger.
Close your hand tightly enough to keep your fist clenched when you strike, but not so tightly that your hand shakes or your circulation is cut off.
Wrapping your fingers around your thumb is never a good idea. The power of the punch will put a lot of strain on your thumb joint, which might cause it to shatter or dislocate. You shouldn’t put your thumb on top of your second set of knuckles, either, because that’s where your target will make contact.
Make sure your pinky finger is tucked inside your palm at all times. It might be fractured or dislocated if it sticks out when you throw a punch.

Thumb should be outside the fist

Raise and hold your fists up in front of your face

Raise your forearms so they are virtually vertical with your hands near your face before throwing a punch. Not only will this help you protect yourself, but starting in this stance will make it simpler to maintain proper form during your punch delivery.
Always be sure that your arms are in a straight line from your elbows to your knuckles.

Raise and hold your fists

Avoid bending the wrist as you hit

While swinging at your target, keep your arm and wrist as straight as possible. Don’t allow your wrist to buckle or twist when you make contact. You risk injuring yourself if your wrist is at an angle when you hit your target.
Just before you make contact with your target, try squeezing your forearm slightly. This will aid with wrist stabilization. If you tighten up your shoulder, arm, or wrist before throwing the blow, your accuracy and power will suffer.
When you’re hitting, keep your elbows tight to your body and don’t overextend your torso. You’ll feel more in control of the punch, and you’ll be less likely to hit too hard and injure your wrist as a result.

Avoid bending the wrist

Hit with the first 2 knuckles

Aim to make contact with your target using the knuckles of your index and middle fingers as you throw your punch. Because these knuckles are stronger than your ring and pinky fingers, you’ll have less chance of injuring your hand, and you’ll have greater impact with less force, making the strike gentler on your wrist.
Hitting with your first two knuckles should feel natural if you keep your wrist straight as you strike.

Hit with the first 2 knuckles

Draw your fist back quickly after making contact

If you try to force your fist all the way through your target, you’ll place extra strain on your wrist. Instead, attempt to throw quick punches. After you’ve made contact with your target, swiftly draw back and bring your hand back in front of your face. This method not only protects your wrist, but it also allows you to land numerous hits quickly.
Snapping your punches will also help you swiftly raise your hands to protect your face. It’s a good idea to practice protecting oneself even if you’re training with a punching bag or another stationary target.

Draw your fist back quickly

Apart from knowing how to punch properly one should be sure to use protective gear for their wrists to protect them from injury. Find everything from hand wraps and knuckle mitts, here.

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