Before putting on their boxing gloves and entering the ring, boxers wrap their hands with a thick band that protects the tendons and muscles and provides additional support for wrist movements. The boxing wraps have a velcro strip at one end to make the bandage stick to itself. Read the instructions to learn how to wrap your hands for a training session.
Method 1 of 2: Part 1: Use the Right Bandage and the Right Technique
Step 1. Choose the right bandage
There are different types of headbands and it is important to choose the ones that best suit your hand size and the type of boxing you intend to perform. Consider the following aspects when choosing the bands to buy:
- Cotton wraps are a good choice for more frequent workouts. There are lengths suitable for both adults and children and can be fixed with the velcro placed at one end.
- Mexican headbands are similar to cotton, but are woven with elastic fibers, so they stick more easily to the hand. They have a shorter duration than cotton bands because the elastic wears out after a while, but they are still good for training.
- The gel undergloves do not wrap around the hand properly but slip on like fingerless gloves. They are more expensive than cotton and Mexican headbands. They are practical to put on but do not provide the wrist with the support that traditional bandages guarantee; for this reason the most experienced boxers do not use them.
- The competition wraps are made of gauze and tape. The boxing regulations specify the exact amount that can be used, to ensure that every boxer has the same padding. Since bands of this type cannot be reused, they are not practical for everyday training. The bandaging technique is also different and the procedure should be done together with a partner or your coach. Check out this professional wrapping method for more information.
Step 2. Apply the right voltage
The bandage must be tight to ensure stability in the hand and wrist, but if it is too tight it can prevent blood circulation. You will need a little practice to apply the right tension to the bandage.
Step 3. Avoid creases
Irregularities and creases can be uncomfortable while focusing on boxing, and also prevent the bandage from adequately protecting the more fragile bones in the hand and stabilizing the wrist.
Step 4. Keep your wrist straight as you bundle it
If the wrist is kept bent, the bandage will not provide the necessary stability and the risk of injury will be higher.
Method 2 of 2: Part 2: Put on the Headbands
Step 1. Extend your hand
Open your fingers as far as possible and flex your muscles. Boxing wraps are designed to support the hand during movement, so you should start exposing the bandage to those gestures you will be boxing.
Step 2. Put your thumb in the hole at the end of the band
The hole is positioned on the opposite side of the velcro. Make sure that the underside of the band remains in contact with the skin; if you put the band inside out you will have problems securing it. Most of the boxing wraps have a label or an identification mark to identify the underside.
Step 3. Wrap your wrist
Wrap the band around your wrist (starting from the back) three or four times, depending on the size of the hand and the degree of stability you want to achieve. Finish the bandage on the inside of the wrist.
- The band should remain flat and overlap directly with each turn.
- If in the end you think it is better to lengthen or shorten the band, adjust the number of turns you give it to wrap it around your wrist.
Step 4. Band your hand
Stretch the band from the back of your hand, go just above the thumb and along the palm of your hand to the opposite side. Wrap like this three times, finishing the bandage on the palm of your hand, near the thumb.
Step 5. Band your thumb
Start by wrapping your wrist once, stop when the band reaches your thumb. Wrap the band around the thumb going from bottom to top and then from top to bottom. Finish by wrapping your wrist one more time.
Step 6. Band your fingers
Start the process on the inside of the wrist and wrap the band as follows to secure the base of the fingers:
- Wrap the band starting from the inside of the wrist and continuing along the back of the hand, then passing between the little finger and the ring finger.
- Wrap it again starting from the inside of the wrist and continuing along the back of the hand, then passing between the ring and middle fingers.
- Wrap again starting from the inside of the wrist and continuing along the back of the hand and passing between the middle and index fingers. Finish the process on the inside of the wrist.
Step 7. Band your hand again
Start by wrapping the wrist, then continue diagonally going from the inside of the wrist towards the back of the hand. Continue to wrap the back of the hand, always passing just above the thumb. Continue until the band is fully wrapped, then finish the process with a final loop given around the wrist.
Step 8. Secure the band
Secure the band with Velcro. Flex your hand and punch to test if the bandage is comfortable. If the bandage is too tight or too loose, do it again.
Step 9. Repeat the process with the other hand
Wrapping with the non-dominant hand may initially give you problems but with practice you will easily succeed. Ask a teammate or the coach to help you if you need it.
- For those with particularly small hands, it is better to purchase a shorter band than to wrap a regular band over and over again. A normal band will form a kind of heap inside the glove, making it more difficult to control.
- Make sure the band stays flat as you put it on. You should also wash it frequently to prevent it from stiffening and causing any irritation.