Top 5 Hand Injuries That Derail Fighters: And How to Avoid Them
Top 5 Hand Injuries That Derail Fighters: And How to Avoid Them
When it comes to boxing, MMA, or any form of combat training, your hands are your most valuable tools. They are the first to strike and often the first to suffer. Injuries to your hands can halt progress, delay fights, and even shorten careers if not properly addressed. The truth is, most of these injuries are preventable with the right technique, equipment, and awareness.
This article breaks down the five most common hand injuries that affect fighters, what causes them, and how to avoid them with smarter training and better gear.
1. Boxer's Knuckle
Boxer’s knuckle is a rupture or injury to the tendon that runs over the knuckle. Fighters often feel a snap or pop during impact, followed by swelling and pain when making a fist.
Cause:
Improper fist formation and striking technique, usually during bag work or sparring.
Prevention:
- Wrap your hands properly before every session
- Train with gloves that help form a true closed fist
- Avoid hitting heavy bags when overly fatigued
These gloves are uniquely designed to train your hand into proper fist positioning, reducing stress on the tendons.
2. Metacarpal Fractures
A metacarpal fracture involves one of the bones in your hand, most commonly near the pinky or ring finger. It’s one of the most common breaks in boxing.
Cause: Punching with poor alignment or with the wrong part of the hand.
Prevention:
- Use gloves that enforce correct striking alignment
- Maintain straight wrist alignment while punching
-
Strengthen your grip and forearms to absorb impact more effectively
3. Wrist Sprains or Dislocations
This injury affects the ligaments in your wrist and can range from mild pain to complete instability. It can be caused by overextension, poor glove support, or repetitive trauma.
Cause: Sloppy technique or inadequate wrist protection.
Prevention:
- Use gloves with quality wrist support
-
Warm up your wrists with joint mobility drills
- Never train while exhausted to the point that form breaks down
Hand and wrist injuries due to improper fist formation are also discussed here:
https://youtube.com/shorts/
as this was one of the reasons for building the Properfist glove.
4. Carpal Bossing
Carpal bossing is a buildup of bone or swelling on the back of the hand caused by repeated microtrauma over time. Many fighters ignore this issue until it becomes a long-term problem.
Cause: Punching with improper impact distribution or overuse.
Prevention:
- Rotate between bags, mitts, and light sparring
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Use gloves that distribute pressure evenly
- Listen to the signs of stiffness and rest when needed
5. Finger and Joint Trauma
This includes jammed fingers, swollen knuckles, or hyperextended joints. While more common in MMA, it also happens to boxers when form is off or gloves allow too much finger movement.
Cause: Using gloves that don't secure the fingers or allow them to shift during impact.
Prevention:
- Avoid gloves that leave fingers partially exposed
- Strengthen grip and joint control through resistance training
- Choose gloves that offer finger security and a solid grip design
The closed fist support in these gloves prevents the finger spread that leads to injuries.
While not a hand injury, repeated groin trauma is one of the most painful and preventable injuries in combat training. a good groin protector must offer both coverage and comfort.
Onslaught Sports Groin Protector Crafted with high-quality leather, a roomy fit, and firm padding, this protector removes the common pressure and discomfort of traditional cups.
Mark created the ProperFist glove because he was tired of training through chronic pain. Years of damage from subpar gear made it hard to hit the heavy bag without discomfort. That glove became a solution not just for him, but for every fighter who trains hard and deserves better tools.
Each article in this blog series is designed to share knowledge from that journey and offer real-world advice to keep you training longer, harder, and smarter.
Also, if you have questions about gear, training, or injury prevention, don’t forget to submit them on the support page. You might hear your answer featured on the next episode of the Rossiters Ringside Report.