You’re most at risk of sustaining a boxing injury when you’re new to the sport. If you’re just starting out, use the following tips to take preventative measures and train safely.

3 Ways to Prevent Injury in Boxing Training

1. Protect Your Hands & Wrists

Your hands receive a lot of impact during boxing, making them vulnerable to broken bones, especially when outfitted in ill-fitting gloves or incorrectly strapped wrist supports. 

When buying your first pair of gloves, always try them on with hand-wraps. They should feel snug and comfortable while allowing you to make fists.

You can also select different levels of padding. More padding protects your hands better but makes the gloves heavier, so your punches are slower. Most beginners opt for protection over speed and gradually reduce the padding as they get better.

2. Control Your Movements

New boxers often experience shoulder strain because it takes time for the body to adjust to the sport’s constant movement. In the early stages, it’s common for people to swing wildly when sparring or reaching for the punching bag.

Fortunately, your muscles get stronger the more you practice and develop control over your movements. Over time, you’ll develop the technique needed to gauge the distance and power behind each punch, saving you from physical overexertion and the risk of shoulder injuries.

As part of your training, you’ll also learn valuable warm-up and cool-down tips to give your muscles the rest they need to recover and develop.

3. Spar With Care

Sparring simulates the fighting environment to teach you how to move around your opponent, duck and weave, and predict incoming punches. Although it’s not meant to batter participants, it’s still a form of fighting, so you should use the same safety precautions as you would for a real match. 

Always wear headgear, gloves, and a mouthguard to absorb blows. When starting out, you may want to use more extensive padding for the torso and groin.

Only spar with someone you trust, and don’t get in the ring until you can block and evade punches while moving and deliver some counterstrikes of your own.

Learn more about how to approach your boxing training from Tessa Moon of TM Productions in Honolulu. She’s spent the last 11 years working with and training champion boxers in Hawaii and California. Mentored by Californian Bantamweight champion Paris Alexander, she continues to enjoy a successful boxing career and now shares her expertise with aspiring female boxers. Get a coach who can take you to the next level: call Tessa’s team today at (808) 291-7817 or go online.