By on September 26th, 2019 in General
No comments

If you have ever boxed, you likely know that sore hands can happen from time to time. Though sore hands can sometimes be a part of your boxing experience you shouldn’t always have sore hands. In order to minimize your discomfort, it is important that you both treat your hands with care and follow proper techniques. In this article we will detail all you need to know about injury prevention as well as what you can do to treat your sore hands after boxing.

How to Treat Sore Hands from Boxing


There is no doubt that the best thing you can do for sore hands is to now allow them to get hurt in the first place. But even professional boxers will find that that is not always possible or even realistic. The constant strain that boxing puts on your hands can cause pain throughout the forearms, wrists and hands themselves. When you are training or competing there is


Unlike other parts of the body that can be stretched and massaged easily, hands are tricky. If you are noticing that you are having pain in your hands or wrists take a break. Stop training when you feel pain but also allow yourself time in-between training sessions to recover. Treating your hands can be difficulty and rest is always your first step towards healing.


Icing sore hands can offer instant relief as well as help to reduce inflammation. Consider icing your hands while resting after a boxing session. Ice will not be a cure all to an injury of the hands, but it can help you find some relief from soreness.


Soaking your hands while taking a bath can also offer relief. Many athletes use either ice baths or Epsom salt baths to reduce pain and inflammation. Like icing your hands, soaking them will not remove a serious injury but can help with resting and reducing pain.

Get Help

Though common, being in pain is not normal. Do seek the care of a doctor if you have persistent pain that is not responding to at home treatments.

Injury Prevention

Though treatment is helpful once you have already been hurt, the best way to keep your hands in good shape is through injury prevention. When you are new to boxing you are at an increased risk of injury. Not only are you learning new techniques, but you are also using muscles that you may not have used before. This makes listening to your body and your coach even more important. Always follow the instructions given to you by your coach. Focus on using proper techniques and let your coach know if something doesn’t feel right for you.

Experienced boxers still have a risk of injury from improper form. And though you may be accustomed to punching it can still hurt. Soreness from training is somewhat normal but not taking proper care of your hands can lead to more injury.  Our best tips for preventing injury all place you at the centre of staying safe. To help keep you safe and your hands in good shape follow the following tips;

  • Don’t over-train
  • Follow safety directions
  • Stop when you feel sore
  • Communicate with your coach
  • Listen to your body

You know your body best and are the only person who can ensure you stay safe and injury free. Always communicate your prior injuries or limitations with your coach to ensure that your training is modified to meet your needs. Never train with injured hands as this can make pre-existing injuries worse. Always allow yourself time to heal and take injuries seriously.

Get the Right Fit

Proper fitting gloves can help you to reduce pain and injury while boxing. But an improper fitting glove can do the opposite. It is critical that you choose a glove that suits both your boxing needs and fits correctly. In our previous article “How Should Boxing Gloves Fit” we outline what you need to know about finding the perfect fit for your boxing gloves.

There are many things to consider when choosing a boxing glove. If you have never boxed before it is a good idea to consult your coach for help with getting the right weight and fit. Don’t rush out and buy the first pair of gloves you can find. A well-fitting glove an go a long way towards preventing injuries and keeping your hands safe. Allow your coach to guide you in getting the best fit possible for you to ensure you make the most out of your purchase.


Using tape while boxing can help to keep your wrists secure and allow for more force to be used while punching. Many boxers tap their hands while training. Though it is not a catch all for injury prevention, taping supports your wrists and hands in order to help reduce pain and prevent injury.

Taping is a little bit like an art. Not every fighter likes their taping done the same way and you can do it wrong. Taping can be helpful, but too tight or too loose taping can cause it to be ineffective. In Our previous article “ How to Tape Hands For Boxing” we cover the basics of taping. If you are new to boxing it may be a good idea to have a coach help you learn taping techniques.

Getting Help

A good boxing coach such as the boxing instructors at Grants MMA will always put your safety first when boxing. For this reason, it is critical that you consult with your coach about any injury concerns. Let them know when your hands are sore, and they will be able to guide you in both treating your sore hands and preventing more serious injury from occurring in the future.

It is likely that at some point in your boxing career you will experience sore hands. Remember to stay on top of injury prevention and always listen to your body. Don’t over do it and you are sure to be able to enjoy boxing for years to come. 

Throughout his professional career, Ryan experienced detrimental injuries that unfortunately took him away from competing in the ring. But he refused to allow his injuries take him away from the sport he loves and began focusing his energy towards coaching. Today, Ryan has over 20 years of coaching experience and has had the honour of training hundreds of amateur and professional athletes. He lives to inspire others towards working hard, learning new skills and getting in shape. His gym promotes a family atmosphere and everyone that enters the facility instantly feels a sense of community.

Leave a Reply

Your email address will not be published. Required fields are marked *