5 Injury Precaution Tips When Punching the Heavy Bag

Boxing is not just another game as you may have a wrist injury, neck injury, and even head injury while training for it. Wrist pain after punching bag is quite common and over-the-counter medicines and sprays are used to get relief. This is not a long-term solution to this because a boxer cannot afford such things now and then. Having ulnar wrist pain boxing and boxing wrist injury is going to get a toll on your overall form and your performance will be affected.

Get a trainer who knows all about boxing equipment as this is the key to prevent any injury.

Necessary precautions are needed to prepare yourself to fare against any champ. Since a boxer has to train a lot to maintain his skills and techniques, shoulder injury from a punching bag, sore after punching the heavy bag, and neck pain after punching bag are quite common. This could happen while jabbing if you jab the heavy bag in the wrong direction. Your angles and the direction of your hands are essential to prevent injuries. Ulnar wrist pain is quite common in boxing but if it keeps happening to you, your hand will not be able to maintain its power and strength. You will feel issues while blocking the attack and it would be almost impossible to attack your off-guard opponent. You have to ensure that you are wearing high-quality gloves and hand wraps and chest guards from Strapro to ensure a healthy training session. This is important because any injury to your brain could be fatal.

Junior middleweight Patrick Day, 27, died from brain injuries as he suffered a 10th-round knockout loss by the unbeaten Charles Conwell.

Muscular Pain and hand injuries

Punching a heavy bag means putting the entire force of your body behind a strike delivered through the small bones of your hands and fingers. With proper technique, your hands will land in a way that can handle this pressure. Without, you hit the bag at an angle that's dangerous to these bones -- so dangerous that a particular kind of hand fracture is called a "boxer's break." If you feel a sharp pain in the bones of your hand, stop punching immediately and check with your trainer or doctor. You can help prevent these injuries by wearing hand wraps.

After a workout session with a heavy bag, you will have sore muscles and your hands would hurt. There is nothing to worry about because these pains are due to strained muscles. Many beginners face muscular pain because they have to exert force from their body to hit the punching bad which requires the utmost power and strength.

Muscles get sore when you exert force from your entire body to pass through small bones of hands and hitting the heavy bag.

If you are training with a trainer, he will teach you how to land a perfect throw on the heavy bag in a way where your hand will manage this excessive pressure. If you hit the heavy bag in the wrong direction and that too without hand wraps and boxing gloves, this might break your bones. To prevent it:

  • You must be using protective gear. Chest protectors and premium quality gloves are essential for trainers, coaches, and amateur fighters. Starpro has designed high-quality heavy bags protective gear for maximum force dissipation.
  • Heavy bags by Starpro that include heavy punching bag leather and punching bag Cordura are designed for exceptional training sessions. Hand gloves and wraps are designed for optimal protection and comfort as they are manufactured using premium quality raw material and intricate craftsmanship.
  • One must wear the right headgear and never start training without a trainer because you can get an ulnar wrist injury as you will not be accustomed to angles and reflexes.

Shoulder injuries and how to prevent them!

Shoulder stress is another common boxing injury and it normally occurs when you overextend your elbow or hit the heavy punching bag at a wrong angle. You need to understand that there are times when you are not in the form and you hit the punching bag and it hits you back in the form of stressed shoulders. Shoulder injuries also lead to neck pain.

To avoid it:

  • Warm-up your body properly before hitting the ring.
  • Relax your body after exercise and stretch your muscles.
  • To avoid strain and stress, do not train every day rather follow it is alternate days.
  • Ice packs always work on strained shoulder muscles.

Wrist injuries and their prevention!

Wrist injuries are the most common injuries and this would be the last thing you would want to damage. Smart training is going to help you in avoiding wrist and ulnar wrist injuries in boxing. This idea might be comforting that almost every fighter gets this kind of injury but it is not a normal thing. If you will keep in having ulnar wrist injuries, it will affect the power and strength of your hands and you will fail to land a devastating jab on your opponent.

To avoid wrist injuries:

  • U?e the right equipment.
  • Boxing gloves are a must.
  • Boxing gloves with wrist support must be used.
  • Do not start with a heavy punching bag if you have just started. Rather, start with a speedball.


<p???Headaches are astonishingly common and most of the time it comes from the new boxers after a session on the heavy punching bag. This is because new boxers hold their breath while punching the heavy bag. Moreover, they usually clench their jaws while hitting the bag. One must exhale sharply while training. Wear a mouthpiece if you are a newbie.


At the end of the day, boxing is a contact sport and you need to have protective gear while training for it. Proper training guidance and a premium quality heavy punching bag can help you in dealing with injuries.