Reviewed by Jason Pequette, MS, ATC, CSCS
Boxing has a long history. As a sport it has evolved through the times from bare knuckles to gloves. It remains popular even with its reputation as a difficult, and at times brutal, contact sport.
For amateur and professional boxers alike, there is always the possibility of suffering for injuries from boxing. The same is true for the everyday athlete who uses boxing training to improve their fitness. Whether you enter the ring or not, we have compiled a list of common boxing injury prevention tips. We also want you to know an athletic physical trainer admistering physical therapy can help you recover from injury.
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Common boxing injuries
The most common injuries from boxing include:
- Bruises/contusions
- Concussion
- Nose bleeds
- Lacerations
- Fractures (hand, wrist, jaw, nose and ribs)
- Sprains/strains
- Elbow tendonitis
- Shoulder dislocation
Lower extremity injuries are less common in boxing, although not unheard of.
Boxing injury prevention: Staying safe in the ring
Training, nutrition and hydration
One of the most important things a boxer can do to prevent injury is improve their fitness level. An athlete’s training, nutrition and hydration are all key components to their performance and boxing injury prevention.
Athletes should increase their endurance and stamina, so they can remain alert. This is true especially during a long bout. As an athlete fatigues, the more likely they are to succumb to injury. Working with a knowledgeable and qualified coach will guide your training regimen. It will also help you determine your nutritional and hydration needs.
Nutrition is a key element for any athlete. The food we eat is generally seen as fuel. So what and when you fuel your body impacts your performance. A diet consisting of whole foods, including protein, carbohydrate and fat, are needed to support training. Supplements, like calcium, Vitamin D and electrolyte intake are crucial elements to a boxer’s success as well. All these components will vary based on individual training needs and goals. The same is true of hydration.
Training sessions, weight class requirements and more will all influence your water intake. But, it is imperative that you remain hydrated, especially during a bout. Dehydration can lead to dry skin and injuries like a nosebleed or worse – fatigue.
Fatigue is the boxer’s enemy – whether from lack of water, improper nutrition or insufficient training. As soon as a boxer becomes fatigued, they become more susceptible to injuries from boxing.
Proper boxing gear, form and technique
Technique is key to maximizing effort and results. Like with any sport, having properly fitting gear is a contributing factor in injury prevention. For boxing, the necessary equipment includes:
- Boxing gloves for sparring
- Boxing gloves for training
- Groin guard
- Mouth guard
- Hand wraps
- Head guard*
*Head guards are no longer required in professional and amateur male bouts. Research results vary on whether head guards contribute to or prevent head injury.
Once you have the necessary gear, it is important to begin working on fundamentals. Learning punch technique, footwork and other basics help protect athletes during training and in competition.
Working with a knowledgeable coach will help you establish good punching technique and footwork. A coach can identify common errors and help you remedy those errors throughout your training. Solid fundamentals are important to boxing injury prevention. Strains and sprains can occur from improper form. For example, boxer’s elbow is commonly caused by extension and overextension.
Recover faster from boxing injuries
Quick fixes for lacerations and nose bleeds
Lacerations and nose bleeds are other common boxing injuries. Lacerations on the face and body are the result of heavy blows. Nosebleeds may occur because of a blow to the face or from dehydration.
If an athlete experiences either a laceration or nosebleed during a bout, oftentimes petroleum jelly will be applied to the area. This restores hydration as well as causes the opponents gloves to slide off the surface.
See an athletic trainer for concussion management
Due to the nature of the sport, it comes as no surprise that concussions are a common injury among boxers. A concussion occurs when an individual experiences a blow to the head.
It is important to seek medical attention if you show any symptoms of a concussion. Some of these signs include:
- Headache
- Confusion
- Dizziness
- Memory loss
A physician will assess the situation and then create a progressive treatment plan to return to school, work and sport.
ATI athletic physical trainers are there for boxers to be a part of pre- and post-concussion care plans. Our athletic physical trainers offer baseline and post-concussion testing. They can also provide physical therapy for long-term concussion symptoms like vertigo.
Visit a hand therapist: Recover from hand, wrist, elbow and shoulder injuries
Although head and neck injuries are most often reported in competition, boxing fractures in the hand are the most common injury in the upper extremity, especially in training.
A “boxing fracture” refers to the fracture of the bone in the pinky finger (which is more formally known as the fifth metacarpal). It happens mostly because of a punch with a clenched fist.
If you have a boxer’s fracture, you may experience:
- Hand pain
- Swelling in in hand
- Difficulty straightening the finger
- Inability to move the finger
A doctor will often confirm a fracture with an x-ray. Once diagnosed, the provider can determine the severity of the injury. Then they will move ahead with repositioning the finger and casting/splinting for 3-6 weeks. They will recommend surgery, if needed.
Besides hand fractures, boxers are more likely to experience injury to the wrist, elbow or shoulder. Causes vary, but punching technique, hand/wrist wrapping and gloves all play a role.
Whether surgery is needed or not, boxers should consider using physical therapy – more specifically, hand therapy to help them get back into the ring. A hand therapist is specially trained to treat complex cases including, but not limited to:
- Sprains/strains
- Upper extremity fractures
- Rotator cuff injuries and other shoulder pathologies
- Tendon lacerations and repairs
- Overuse tendinopathies
See your PT: Physical therapy offers both preventative and post-injury care
Whenever injury occurs, physical therapy is an option to maximize your recovery. It will help you return faster to your regular activities. A physical therapist will be able to provide preventative and post-injury care for the whole body.
With over 900 clinics, our therapists are where you are, when you need them – with or without a doctor’s referral. Bounce back from your injury faster. Visit us today.