Boxing Classes: How to Stay Safe
Taking a boxing class can provide many health benefits. Because boxing is a contact sport, however, there are inherent risks. Even when it is just you and a heavy bag, you can sprain or even fracture your hand or wrist.
The first safety measure to take is to pick a reputable club with knowledgeable instructors, high-quality and well-maintained equipment, and available first-aid. Next, make sure your clothing and shoes are right for class. Committed boxers prefer loose shorts for ease of movement, but you’ll be better off with clothes that aren’t so loose, so they can’t get caught on something, block your vision, or be pulled by someone with whom you are sparring. Wear clothes unlikely to need adjusting, and cut out itchy tags: when you need to adjust something, you’ll have gloves on your hands. Wear shoes that are supportive but lightweight, with a smooth bottom. They should allow you to pivot easily on the ball of your foot, on wooden or rubber floors. Triple-knot your shoelaces, so you don’t get tangled and fall.
You can’t condition yourself for boxing with any workout besides a boxing workout. Boxing also requires endurance and technique, as well as strength. Be prepared to work on all of those during class, and possibly between classes. The more conditioned you are, the less likely you will be injured. Do all the jump-roping the trainer tells you to do.
Gloves should be available for rental. For working with the heavy bag, you will need gloves that are bigger than those used for sparring. The trainers can guide you on what weight works best for you. Make sure the gloves feel comfortable. If you can make a tight fist inside, that’s probably a good fit.
It is important to wrap your hands before you put the gloves on. You can buy wraps at a sporting store prior to class, or usually you can buy them at class. A trainer can show you how to properly wrap your hands. Hand wraps are intended to stabilize your fist area against injuries, especially your knuckles, and to provide wrist support. Wrapped correctly, the wraps should cover your wrist, thumb joint, knuckles, and the front and back of your entire hand.
The best protection against injuries to your hands is to use proper hitting techniques. Pay close attention to your trainer’s instructions, so you can master these techniques. Make sure your wrist is properly aligned. The knuckle of your middle finger should make contact first. The trainer will give you other tips. Proper technique helps to prevent sprains and fractures.
The risk of injury increases when you start sparring. Possibly the best way to avoid injury in sparring is to go to class with a friend, with whom you can agree that hits will be light and avoid the head as much as possible. You will also wear protective gear. A headguard is required. Make sure your headguard is comfortable, cushioned, and you can easily see and breathe with it on. Get a good-quality, custom-fitted mouthguard, to ensure you will still have all your teeth if your sparring partner gets carried away. Body protection includes a groin guard for men. There are chest protectors available for women. Occasionally cuts and bruises can occur to your face while sparring. Applying a thin coat of petroleum jelly to your skin can help to minimize the damage. Spraying the inside of your nose with moisture can help to avoid nosebleeds.
Master all of the defensive techniques the instructors show you, including blocking, parrying, ducking, or slipping out of the way. The use of these techniques can avoid bruising to ribs or other parts of your torso. Most importantly, proper use of defensive moves can avoid or reduce the risk of concussion from a hard hit. Headgear alone will not prevent your brain from being jarred inside your skull if a hit is sharp. Even lighter hits may affect some people. Know what concussion may look like in other people, and especially be familiar with the symptoms you may experience if concussed yourself. Don’t take chances with brain injury. Get checked out, and rest for as long as it takes symptoms to go away.
