How to Ensure Longevity in Your Boxing Training , Sunday, January 3, 2010 at 3:26 AM, in

To box, you have to be in great shape. The effort and time required to achieve this level of fitness is too intense for most people. You really have to tough it out to get a chance at the top levels of the sport.
But, surprisingly, what prevents most mediocre boxers from reaching their full potential isn't toughness or heart, it's their joints.
Without a conscious effort to protect the joints during training, you may suffer needless injuries.
Protect the ankles and knees during boxing training
Casual boxing fans hardly ever notice boxers' footwear. When they do, they probably don't give it a second glance. But good boxing boots are essential to boxers who want to stick with the sport for the long haul.
Boxing shoes are smooth-soled. This encourages pivoting -- an essential component of most punches -- without putting undue stress on the ankle and knee joints.
It is a mistake to use street shoes or shoes designed for other sports like basketball or jogging. The grippy soles and lack of ankle support will eventually damage the knee ligaments.
Protect the hands and wrists during boxing training
Most people understand that boxers' hands and wrists take a beating -- literally -- on the pads, bags, and during sparring.
What they fail to realize is that protective equipment like hand-wraps and padded gloves is essential for the long-term viability of these delicate joints. Without hand wraps, boxers would not be able to continue the sport past a few years, even if they never suffer a serious injury like a broken bone or a dislocated thumb.




Wraps change the hand from a delicate collection of small bones into a single entity capable of withstanding repeated blows designed to damage an opponent. Smart boxers know never to train without wraps.
Protect the lower back during boxing training
The lower back is the link between the legs and the shoulders. Boxers who weaken or injure their lower back during practice find themselves ineffective and injury-prone.
Since most fighters spend a good deal of time and effort strengthening their abdominals, they run the risk of unbalanced development in the lower back. Strong abs and a weak lower back is a path to injury that is easily avoided if back-strengthening exercises are incorporated into the workout routine from the very beginning.
Punches -- especially hooks and uppercuts -- put a lot of rotational stress on the lumbar region of the spine. It's imperative to have a strong foundation before engaging in intense punching training.

If you do it, do it right!
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