How to treat sore hands from boxing

If you experience sore hands and wrist pain after boxing training, you may have to look into a number of factors to address the affliction. Hands are every fighter’s greatest weapon when boxing, and even the smallest pain after training can prove a great distraction to your rhythm and confidence. Wrist pain and sore hands could effectively push you away from this type of training, which may cause you to miss out on a great option. But training with an injury, particularly a reoccurring one, is always a big risk. It is important to address any pain and discomfort to ensure great overall wellbeing in the short and long term. If you are experiencing pain and soreness, there are a number of reasons that could be behind this. There are also a few fixes that could help address the problem permanently. So, do you often have to cut short your training due to wrist pain? Are you interested in finding out how to treat sore hands from boxing? Read on to find out more about these common conditions for fighters!

What causes sore hands and wrist pain after boxing?

If you are experiencing pain and soreness after a workout, these are some of the most likely culprits involved.

Unsuitable gloves

Your gloves could be the source of the problem if you are experiencing wrist pain and sore hands after use. If they are not well suited for your application, gloves could expose you to heavier impact and may be responsible for sore hands after training. New gloves, even when they are an ideal choice for your use, could attract a breaking in period that will also carry similar effects on your hands. Your hand wrap technique could also be affecting your ability to punch well.

An unsharpened technique

If you are not throwing punches well, your technique could be the main cause. Many people will work on their power and pace, while forgetting to address the form and technique. If you are experiencing soreness and pain after a workout, you need to start from the ground up in regards to working on landing your punches. Remember, it is better to head slowly in the right direction than quickly in the wrong one. Keep working with your instructor on your technique until you can comfortably land hits with your wrist aligned with your arm and the target landing towards the middle of your knuckles.

Poor preparation

Many fighters will feel they are ready to fight from the minute they enter into the gym. For most fighters, it isn’t that hard to maintain some consistency when throwing punches in training or in the ring. But that can be dangerous for your health, and could increase the risk of injury. Failing to warm up well enough before your session will attract a higher risk of injury. There must be a reason why warm up exercises are part of almost every competitive sport!


Many fighters will want to take up training every chance they get. Boxing training and sparring is both engaging and educational, and can be hard to resist. If you are interested in boxing, you will want to take up training regularly, too. But we do not recommend this at all. You need to take a day or two after your workout to regenerate and revitalize your body, which includes your wrist and hands. Failure to get proper rest could push you into the red zone and exacerbate the risk of injury.

Can wrist pain and sore hands help to identify other severe conditions?

Your pain could be the symptom of a much larger problem. While it may be caused by poor form when punching, too much bag work or even just the wrong gear, it can also point to some underlying medical problem. Here are the top 3 conditions that boxers could experience on their wrists and hands.

  • Boxers’ fractures- This common problem happens when you experience a break in your 4th or 5th metatarsal. It is more common among beginners, and will often arise from poor technique.
  • Carpal bossing- Repeated knocks to the back of your wrist may cause the development of a bony lump at the junction of your wrist and finger bones. It can be painful, but may also be monitored without treatment.
  • Wrist osteoarthritis-When the cartilage between your bones begins to deteriorate, you are more likely to experience swelling, soreness, pain and discomfort. This condition is progressive, and could require surgery to treat.

Pain and soreness will not always mean that you suffer from these underlying conditions. If the symptoms persist even after changing up your technique, gear and training frequency, you may need to seek professional help.

How to prevent wrist pain and sore hands when boxing

Your approach to addressing sore hands should revolve around the most likely cause. If you are experiencing soreness from new gloves, the breaking in period will pass and so might the problem. You could change up your technique and level of aggression to reduce the risk of injury or overexertion when training or in the ring. You will still face some risk of injury, but you will be safer and less likely to experience pain and soreness by balancing your schedule, using the right gear and learning the appropriate technique.

You should never approach any session without warming up. Here are a few exercises that could help you warm up your hands and help reduce the risk of injury when training or sparring.

  • Knuckle push-ups-Similar to regular push-ups but with a balled up fist. Fingertip pushups also work well, but could require easing into them at first.
  • Hand grip strengtheners-features handheld grips that are held firmly in the hands to build up the muscles in the wrist and forearms
  • Farmer’s walk-Features side to side bobbing with weights in both hands, with
  • Chin ups and pull ups- Helps to build forearm strength and endurance.

Final word

This article explores handy tips on how to treat sore hands from boxing to help make the sport more enjoyable. If you are experiencing regular injuries such as cuts, abrasions and lacerations, as well as experiencing sore hands regularly after training or sparring, your technique could be the problem. You should go back to the basics and practice hitting to lower the risk of injury much further and ensure greater value for your health. Remember, boxing should be safe and enjoyable too!