How to Break a Punching Bag and Avoid Injury: 5 Rule Guide
There is an ever-present risk of punching bag injuries for every boxer, whether an amateur or a professional.
A punching bag is counted amongst essential gym equipment, especially for combat training trainees, whether MMA, Muay Thai, or mere boxing. The heavy, mostly cylindrical leather bag is designed to endure brute strength as fighters rain down punches and kicks on it during their practice sessions. However, human hands cannot absorb the effects of punching the heavy bag without injuries.
There are several tiny bones in our hands, 27 to be exact, which can shatter on impact if a fighter (regardless of their level of experience) does not practice caution while trying out a new punchbag.
Note: Even if you wear quality combat gloves, you can fall victim to punching bag injuries.
First Rule: Protect Your Hands
For a tightly packed punching bag, simply wearing boxing gloves may not be enough to prevent punching bag wounds. Thus, along with leather boxing gloves, all boxers must wear a good set of hand wraps.
Mainly, the purpose of hand wraps is to bind the hand such that the bones of the hand do not shift or dislocate on impact. While boxing, the options available for people to protect their hands with are crepe bandages, gel under gloves, and boxing hand gloves.
More importantly, they are much more effective than crepe bandages as they do not require any additional cushioning underneath for extra protection.
Moreover, a small incision at one end of the band helps the fighter insert their thumb through it before wrapping it. Also, threading the fingers with the bandage is vital to avoid knuckle injuries.
Second Rule: Strengthen the Wrists
Punching with weak wrists is a big no. A solid punch to the heavy bag affects the bones of the fighter's hands and their wrists too. With weak wrists, such force can cause considerable injury.
Therefore, all boxers need to undergo wrist and forearm strengthening to pack a solid punch without wounding themselves. Some practical wrist strengthening exercises are wrist curls, knuckle push-ups, wrist rotations, and chin-ups.
Bonus Read: MMA Matrix suggests these 5 tips to improve your grip during combat training.
Third Rule: Learn How to Punch Properly
The tiny bones in a fighter's hands are most vulnerable, especially if their punch is improper. Many beginners miscalculate the punching angle, leading to punching bag injuries. With a powerful punch at the wrong angle, the less supported bones are at risk of flexing, causing a crack or break in the bone.
Thus, maintaining a proper form is essential. The central weak point to tackle is the base of the thumb. Boxers can make a proper fist by curling their fingers into the palm (starting with the little finger). Next, they cover them with the thumb such that it lies over and behind the fingers. Then, depending on the thumb's length, the fighter can cover their index and middle fingers.
Further, while wrapping the hand, never cover the thumb with other fingers as it increases the chances of bone dislocation. Also, the pinkie should be wrapped with extra care.
After the correct fist formation, the angle of the punch is critical to avoiding injuries. The ideal position is when the wrist is aligned to the forearm. Creating the straight plane helps in avoiding many hand-related injuries. In addition, it also ensures a strong punch by channelling all the power in a straight line for maximum momentum.
Fourth Rule: Hire a Coach
Whether the fighter takes up boxing as a profession or hobby, training with a coach is always advisable.
Most trainers have been in the industry for a long time and have gained valuable experience along the way. As a result, they can provide the technical expertise to ensure that fighters are taught proper boxing forms and techniques in their initial stages.
Once the basics are grasped, it becomes much easier to avoid any possible injuries while training.
Fifth Rule: Start with a Light Punch
The excitement of getting a new punching bag often leads many beginners to punch it with all their strength resulting in an injury if they are unaware of the proper method to throw a punch. Consequently, the beginner may sprain a finger, pull a muscle, or fracture a bone.
Contrary to popular opinion, even light punches can benefit beginner boxers with fewer injuries and increased awareness of their overall stance. Thus, try to tap the bag, get in a good rhythm, and increase the punching speed instead of punching hard. Additionally, this rhythmic punching will serve as a great cardio workout.
Verdict
Boxing has quickly become a crowd favourite as an alternative fitness regime. Aside from a toned body, it provides the fighter with improved cardiovascular health, better stamina, increased body strength, and a good night's sleep.
However, it is just as easy to get wounded during boxing training. Therefore, boxers should take precautionary measures to avoid punching bag injuries, whether during an intense MMA training session or a boxing bag workout during a HIIT session.