10 Ways to Avoid Boxing Injuries

10 Ways to Avoid Boxing Injuries

Boxing is a very high-intensity, full-contact combat sport in which competitors often get injured. Injuries often occur during training (especially sparring) and fights, and can be very disabling in everyday life.

Therefore, it is essential to take the necessary precautions to avoid injuries as much as possible.

TYPES OF INJURIES IN BOXING

You must first understand the most common boxing injuries before learning how to avoid them. This will help you take additional steps.

• Cuts or lacerations: These occur more frequently during professional fights than during training or sparring, but they still occur. Cuts are treated during a fight by washing the wound and applying Vaseline to stop the bleeding.
• Nosebleeds: Small lacerations inside the nose cause these bleeds, which are one of the most common injuries in boxing.
• Bruises: When boxers receive a high-impact blow, they often bruise. When the blood vessels under the skin are damaged, as in the case of a black eye, bruises form. Blows to the body can easily damage the soft tissues of the rib cage. Using a cold compress on bruises can help minimize swelling and pain.
• Fractures: Fractures are common among boxers, especially in the nose, wrist, hand, jaws and ribs. The "boxer's fracture" is a very common injury in boxing, which refers to a fracture of the metacarpal bones. Fractures require both immediate and long-term treatment.
• Concussion: A violent blow to the head can cause, among other things, loss of consciousness, vomiting, disorientation, short-term memory loss, dizziness and headaches. When you suffer a concussion, you should immediately consult a neurologist. These are injuries that can be catastrophic if not treated quickly, especially in the case of brain injuries.
• Shoulder dislocation: The humerus bone of the arm can become detached from the shoulder blade or scapula as a result of significant trauma to the body or improper hand movement. A shoulder dislocation is the medical term for this. It is extremely painful and requires immediate hospitalization.
• Sprains: Muscle and ligament sprains can occur during fights and training due to frequent rapid movements. Muscle sprains in the back, shoulders, arms, knees and ankles are more common among boxers.

HOW TO PREVENT INJURIES IN 10 POINTS

1. USE THE PROPER PROTECTIVE EQUIPMENT
Always put on proper protective equipment when training. Even if it is just light sparring, as injuries such as cuts to the mouth are easy to endure. Here are some safety considerations to keep in mind when wearing protective gear:

• Helmet: Make sure your helmet is well padded, comfortable, breathable, and doesn't obstruct your view too much.
• Boxing Gloves for Sparring: If you and your partner weigh less than 150 pounds, your gloves should weigh at least 14 ounces. If you weigh more, it is recommended to wear gloves weighing at least 16 ounces. Sparring gloves are more cushioned than training gloves, so make sure you have the right pair.
• Boxing gloves for training: For punching bag or punching-ball work, it might be interesting to get a second pair of gloves. Larger gloves are recommended, since you will be hitting the bags hard and frequently, which requires additional protection.
• Cup: Get a boxing cup that is large enough, with extra padding and comfortable for obvious reasons. The crotch is a very sensitive area where the slightest blow will immediately knock you out.
• Mouthguard: This is an absolutely essential item for sparring. You should never enter the ring without a mouthguard suitable for your needs. Cheap models are unlikely to provide you with the correct mold, so choose one with a solid reputation and name.
• Boxing bandages: They are essential whether you are sparring or working with the bag. Make sure they are 180cm long so they can wrap around your hands and provide adequate protection. You should choose a semi-elastic model if possible.

2. MAKE SURE YOU BANDAGE YOUR HANDS WELL
It is important to adopt a proper way of wrapping your hands. There are many videos on the Internet that show different strategies for wrapping hands in different ways. Whatever method you use, make sure your joints and wrists are well protected.

Always start bandaging with your hand fully extended, so that it tightens when you make a fist, but don't wrap it too tightly, as this can block blood circulation and be very uncomfortable.

Wrapping your fingers together will provide solid support and help prevent hand injuries.

3. DO STRETCHING EXERCISES REGULARLY
Muscle strains and tears are common among boxers. Regular stretching exercises help lengthen muscles and ligaments, and expand your range of motion. Therefore, muscle sprains and tears are less likely to occur.

Stretching exercises for certain muscles, such as the hamstrings, quadriceps, and shoulder muscles, are especially important. Also, before the fight, don't forget to do your warm-up exercises, which your trainer should make mandatory.

Resistance bands are a very good way to stretch, make flexible and strengthen your muscles.

4. MOISTURIZE THE INSIDE OF YOUR NOSE TO PREVENT BLEEDING
Cuts and lacerations are more likely when the skin inside the nose is dry and fragile. Inhaling steams, saline nose drops, and natural moisturizing nasal sprays like aloe vera nasal sprays are effective ways to revitalize the skin on your nose.

5. LEARN PROPER HITTING TECHNIQUES
Your hands are the most valuable tools in your arsenal, but they are also the most vulnerable to injury. Learn to hit correctly to protect your wrists and fingers. When punching, be sure to rotate your fist so that your wrist is properly aligned.

Likewise, when punching, make sure the knuckle of your middle finger is the first to make contact. Wrestlers frequently injure their thumbs due to the way they punch, resulting in fractures and broken bones.

6. APPLY VASELINE IN THE IMPACT AREAS
Apply a thin layer of Vaseline to the areas of your face that are frequently the target of bumps. This will make the skin soft, flexible and elastic, minimizing the likelihood of injuries and bruises related to blows.

This is very practical if you are participating in a professional fight where the use of a helmet is not allowed, but it can also be useful in training, especially in sparring.

7. IMPROVE YOUR PHYSICAL CONDITION
To avoid injuries, you must be able to defend yourself from blows. To be able to withstand intensive training, you need to have exceptional stamina and stamina.

If you are in good physical condition and well trained, you will be able to keep a cool head during fights and avoid blows using your footwork. It's hard to move when you're tired, so you'll need to be resilient to stay on your guard at all times.

8. FOLLOW AN EFFECTIVE DIET
All athletes need a balanced diet to promote recovery and maintenance of their body. Calcium, protein and vitamin D should be included in your daily diet. Calcium will strengthen your bones, and if you consume it regularly, it will help reduce the risk of fractures and speed up the recovery of broken bones.

It is also essential to stay hydrated at all times by drinking enough water. Boxers should drink sports drinks between fights and during training to replenish electrolytes and water lost through perspiration.

If you don't drink enough water, your body becomes dehydrated and exhausted, increasing the risk of head injuries, especially concussions. If you want to know more about the correct way to eat as a boxer, you can consult our article, "The boxer's diet".

9. CONSULT A DOCTOR IF YOU FEEL PAIN
Too often, fighters ignore pain until it becomes unbearable, when it could have been avoided by simply seeing a doctor.

It is very common for a minor injury that could have been easily treated with a little rest and some exercises to become more problematic because the pain was ignored for too long. That's why it's imperative to see a doctor when pain persists for several days after a workout, and not return to exercise until the problem has been resolved.

10. LET YOUR BODY REST
It's okay to train hard and push yourself to your limits, but if you feel severe pain during your workout, you should take a break to understand what's wrong. Training when your body is fatigued is never a good idea. You will not perform well during training and are likely to get injured.

HONE YOUR DEFENSIVE SKILLS

The best way to avoid getting injured during a fight or competition is to be familiar enough with your game to avoid getting hit too hard. Spend a lot of time working on your defensive skills and developing good habits so that blocking, parrying, and dodging blows becomes second nature to you.