Posted On:6/16/2009 11:35am
Style: Light continuous kickboxing/BJJ
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?)?
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Posted On:6/16/2009 11:37am
Style: Novice Sub Grappler
First off, are you properly wrapping your hands?
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Posted On:6/16/2009 2:41pm
Style: BJJ, judo, rapier
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.
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Posted On:6/17/2009 9:49pm
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.
Posted On:6/17/2009 10:34pm
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.
Posted On:6/17/2009 10:45pm
Style: Ronin wannabe
I'm betting it's wraps.
OP, you could try wrist curls (& reverse wrist curls) with very light dumbbells, high rep with low weight.
Posted On:6/17/2009 10:53pm
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!
Posted On:6/18/2009 8:27am
Wraps are more important than gloves. Learn to wrap your hands, and the gloves you put over them are less relevant.
Posted On:6/18/2009 8:36am
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
Posted On:6/18/2009 11:11am
Style: Muay Thai
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.
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