Why do my hands hurt after hitting the heavy bag?
I recently started training on a heavy bag, wrapped my knuckles with rags, but they still ache. Is this normal or am I throwing punches wrong? Maybe I need heavier gloves?
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★ Best answer
Wraps are honestly just the bare minimum protection. Wrist pain in beginners is normal, but you can reduce it if you wrap your hands properly under the gloves or at least use boxing hand wraps - they give you the support your wrist needs and distribute the load better. Check your punch technique: your fist should be tightly clenched, you strike with the knuckles from your index finger to your pinky, not with your fingers or the edge of your palm. Over time your wrists will adapt, but don't ignore the pain at the beginning - it's better to train correctly than deal with chronic injury later.
Hand pain after hitting the bag is pretty common for beginners, and there are several reasons for it right away. First, the muscles and ligaments in your hands just aren't adapted to the load - they need time to strengthen. Second, regular wraps don't provide proper fixation and cushioning - they're too thin and shift when you hit, which means the load distributes unevenly. And third, it's quite possible you're actually throwing punches incorrectly, like bending your wrists or landing at an angle with your knuckles instead of your joints.
You need proper boxing gloves - they don't have to be super heavy, but quality ones that properly support your wrist and distribute the impact. Before training, wrap your hands with hand wraps, then put on the gloves - that's the bare minimum. Another important thing: when you punch, your fist should be tense, your wrist straight, and the punch should go along the axis of your forearm. If the pain is sharp rather than aching, or doesn't go away after a couple days of rest - you should see a doctor to rule out fractures.
Overall, hand pain in the first few weeks is normal, but if you train properly with decent equipment, it'll go away pretty quickly. How long have you been training anyway and how often do you hit the bag?
Мечта asker
I've been training for a week, three times a week for 20 minutes each. Thanks for the advice, I'll buy proper gloves and wraps.
That's totally normal for beginners 😊 Your wrists just aren't used to the load yet - you need time for the ligaments and muscles to strengthen up. Rags don't really provide proper protection and support, so honestly I'd recommend getting some boxing wraps (they wrap properly and hold your wrist) plus gloves - doesn't have to be heavy ones, 10-12 ounces will do for starters. The main thing is proper punching technique (you punch with your knuckles, not your whole palm) and gradually increasing intensity. The pain should go away in a couple weeks of regular training 👊
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