Protecting Your Hand Tendons: Techniques for Safer Punching

Have you ever wondered how to move tendons on your knuckles out of the way when punching?

It's important to clarify that moving tendons out of the way is not possible, nor is it advisable to try to manipulate them physically. Tendons are integral to the function of your fingers and hands, and any attempt to alter their position could lead to injury or dysfunction.

Proper Technique

The best way to protect your tendons during punching is to focus on learning proper technique. This includes keeping your wrist straight and aligning your fist correctly to distribute the force evenly. A boxing coach or instructor can help you refine your technique to ensure maximum safety and effectiveness.

Strengthening Exercises

Strengthening the muscles in your hands and forearms can also help protect your tendons. Exercises like grip training, wrist curls, and finger extensions can build strength and stability, making your hands more resilient to the impact of punching.

Wrapping Your Hands

Using hand wraps or gloves can provide additional support and protection for your knuckles and tendons. Hand wraps can help immobilize your wrist and prevent it from bending in an unsafe way during a punch. Gloves can also cushion the impact and distribute it more evenly across your knuckles.

Avoid Overexertion

Be mindful of your punching intensity and frequency. Gradually increasing the intensity of your training can help prevent strain and injury. If you're new to punching or changing your training regimen, start slowly and build up gradually.

Consult a Professional

If you have specific concerns about your hands or punching form, consider consulting a sports medicine professional or a physical therapist. They can provide personalized advice and help ensure that your training is safe and effective.

Hand Fracture Prevalence in Boxing

Hand fractures are the primary concern when it comes to hand injuries in bare-knuckle fighting. According to research, boxers who punch bare-knuckle have a 3.7 fracture rate, while those wearing gloves have a 4.7 fracture rate.

The concept of hand fractures in bare-knuckle fighting is rooted in Newton’s "equal and opposite reaction." When hitting a solid surface, the force you deliver is met with an equal and opposite force. Consequently, the weaker bone (usually the metacarpals) is more likely to be injured when it impacts a stronger bone (like the skull or jaw).

The elbow and knees are harder surfaces, making them less likely to cause fractures. However, the most effective way to hit with bare knuckles is to use the outside three knuckles (middle, index, and pinky) with a vertical hand position. This reduces the likelihood of injury significantly.

Over time, repetitive impact from hitting a heavy bag or a Makiwara striking post can strengthen the metacarpals and help them adapt to the repeated impact. The bone thickens to protect itself, similar to how surfers develop calcified knees.

Conclusion

Prioritizing safety and proper technique is the best way to avoid injury while boxing or engaging in similar activities. Follow these tips to protect your hand tendons and reduce the risk of injury.