How to Minimise Injury Risk when Boxing Training

by | Nov 22, 2020

boxing injury

The most important component of any session is to minimise injury risk when boxing training. To state the obvious, we can’t train effectively when injured and if we can’t train effectively we can’t progress. We can’t improve. Injury prevention is key to progress. 

Wrap Your Hands & Wrists

Your boxing trainer should wrap your hands and wrists at the beginning of each training session. Wrapping serves to support the wrists, protect the knuckles and helps absorb hand perspiration. If training alone, hitting the heavy bag for instance can put high stress on the wrists so learn how to self-wrap.

Warm Up Properly 

Who has trained without a significant warm up? I’m sure most of can raise our arm in guilt. Too often we don’t treat the warm up period seriously. We skip it altogether or rush through it impatiently. Bad move. Give the warm up the attention it deserves. It can be 5-10 minutes of light cardio exercises like skipping, treadmill, star jumps, jogging etc combined with a couple of minutes of unders and overs (continuous short range uppercuts and straight arm jabs and crosses). I call them little punches. They should be light and about midrange speed. Not too fast and not too slow. Finally, a good warm up finisher is shoulder rotations. Big and little circles. Then you should be good to go. 

Avoid Excessive Repetition 

Repetitive strain injury (RSI) can affect muscles, ligaments, tendons and/or nerves. And whether the RSI is from overuse or poor technique, medical intervention may be required. 

Prevention is unquestionably better than cure — so importantly, don’t overdo any movement. Always mix it up and keep it varied. Doing 1000 continuous jabs for example ain’t recommended. To minimise injury risk when boxing training means to do it smart. Train so you’re good to come back one hundred percent tomorrow. 

Hitting the Heavy Bag

Hitting the heavy back in the garage or backyard may be convenient and positive for burning calories and improving fitness but not so if it results in injury to your wrists or shoulders. Whether it be poor punching technique, no wraps, overuse or a combination of all three, training on the heavy bag unsupervised can be counterproductive to your boxing growth. And be warned, injured wrists or shoulders can be notoriously slow to heal. With this in mind, work the heavy bag intelligently — move around it, mix in footwork with precise strikes. Don’t try to thump the bag into tomorrow unless your technique is rock-solid correct. 


Part of your pugilistic goals must be to minimise injury risk when boxing training. And the good thing is that most injuries are preventable. Removing carelessness, awareness of RSI and ensuring a sensible warm up should cover it. Of course, injuries can happen even when you think you’ve covered all bases. Nothing is full proof.

Train hard. Train smart.

Yours in Boxing,