Hi all,

I've recently started getting RSI or some similar achey thing from hitting the heavy bag in the gym. I'm going to book a physio appointment, but had a couple of specific questions I'm hoping people here can help with:

1) Can anyone recommend a good pair of bag gloves that will reduce the impact on my wrists? (I don't mind paying a bit more if they're well-tested)

2) Do wrist press-ups (where you point your fingers towards each other and palms up while doing the press-up) have any scientifically tested benefit, or is that just a myth from my TMA days?

3) If wrist press-ups don't have any such benefit, is there any such exercise that does (a powerball?)?

Thanks,

J

First off, are you properly wrapping your hands?

Pure anecdote:

I tend to have wrist problems from time to time, mostly from a lot of heavy computer use (I am a nerd + I am a professional programmer = lots and lots of typing and mousing), and martial arts can aggravate it, whether grappling or striking. What I try to do is adapt the triggering activities. For example, push-ups are hard on my wrists, so I do knuckle push-ups instead—the more neutral wrist position seems to cause less strain and pain. On less martial notes, trackballs/trackpads are kinder than computer mice, vertical mice are kinder than horizontal mice.

I'm betting this is the problem: Light continuous kickboxing

Don't hit the bag if you don't know how to hit the bag. If your style field is some sort of joke and you are actually in a real kickboxing gym ask your coach what is wrong with your form.

Lastly, those push-ups are retarded and will hurt your wrists more than hitting the bag. Seriously, if it isn't a natural range of motion for anything you do how could it help? If you want beginner hand strength get some power putty.

I honestly don't get how he's having these all problems. I have a badly healed break in my right wrist, and proper wrapping and so-so form take care of it just fine.

I'm betting it's wraps.

OP, you could try wrist curls (& reverse wrist curls) with very light dumbbells, high rep with low weight.

Yeah, i'm no bag hitting pro. Sometimes I use the cheapest everlast gloves (they suck, I hate everlast) out there and have had them since before I ever had any training. Sometimes I just wrap my wrists and hit the bag, sometimes I also wear 12oz gloves or 14oz gloves, occasionally I go bare knuckle with no wraps (probably a stupid idea). Either way I don't ever have any wrist pain. Maybe you should talk to a doctor. First i'd talk to people you train with, i'f things don't improve talk to a doctor.

I don't know about wrist press ups (press up=same as push up right?) I do push ups on my wrists from time to time just to switch it up and no problems here.

The worst bag gloves I ever bought were the everlast gel filled pieces of crap recommended by my local sports pro shop dumbass (guess i'm a sucker). They fell apart after one use. Wish i'd saved the reciept. Now I just campaign against everlast any chance I get until they refund my 20something bucks!

Wraps are more important than gloves. Learn to wrap your hands, and the gloves you put over them are less relevant.

Since you're experiencing pain, it is worth doing a very careful job on your wrap. This is an excellent approach to wrapping:

YouTube - How to wrap hands for a boxing workout (http://www.youtube.com/watch?v=-WZf9LCvKDo)

Light continuous kickboxing is what though? I don't understand your discipline. I'm not sure any of us do.

War Wheels vids are great .Watch. learn & practice, so it doesn't take you 20mins to wrap your hands everytime.

How heavy is your bag? Is it sand filled? We have a new one and it's like punching concrete so you gotta take it easy. If the bag is too hard and your wrists are bending, work on your form, and stop trying to be a power puncher when you're not (I am not trying to call you out, just making a statement).

RSI is often based in poor form. Shadow box and have your coach watch for your weaknesses. Are you rolling your wrists properly? Is your fist directly inline with your arm, or is there "wiggle room" that's adding undue stress to your wrist/joints. Is your hand too loose when you make contact so it feels like carpal tunnel after a while?

If you don't have a proper coach, then step 1 is to find a boxing coach who can help you.

Is there a specific punch that seems to set things off? I actually chipped my ulnar styloid throwing left uppercuts with terrible form. I was having similar problems with hooks until I started bringing my elbow up in line with my wrist. Until you get decent form, I've found the Everlast gel with hand wrap to work pretty well. The gel provides decent knuckle cushioning so you can focus on the wrist with the wrap.

Mexican style wrist wraps will solve your problem and also cowbell bench press's will help.

Arcan, talk to your coach. If your form is off you can really **** yourself up. Your coach should be paying close attention to you if you've hurt yourself. If you're all worried, or kind of new to it, don't go too bat **** crazy on the bag. Take some time to work on your form, technique, stamina and speed. Build up slowly, or else you're gonna get hurt...

Yeah, unfortunately I figured that out after the hurting. But it's mostly healed now, and I don't punch the bag unless I have my wrists wrapped up tight.

LOL. School of hard knocks eh?

Is there a specific punch that seems to set things off? I actually chipped my ulnar styloid throwing left uppercuts with terrible form. I was having similar problems with hooks until I started bringing my elbow up in line with my wrist. Until you get decent form, I've found the Everlast gel with hand wrap to work pretty well. The gel provides decent knuckle cushioning so you can focus on the wrist with the wrap.

Chipped your ulnar styloid? How hell were you punching, with your wrists? You recommended everlast gel hand wraps. The only thing i'd recommend them for is hitting pillows or something soft like a puppy. Or maybe an emergency toilet paper substitute.Those gloves are the shittiest excuse for a "hand wrap" i've every seen. They suck, how dare you recommend them.
Other than that great post Arcan!