Sore hands

[ssdvc]

Ok, I hit the bags 5 days a week, for anywhere from 30 minutes to an hour and a half each day. I cycle through 6 different sized bags during this time. I try to hit each bag for at least 10 minutes or more, without stopping. I'll change bags, taking a minute or so between each change out. Sometimes I'll do dips or curls or planks in between bag changes.

OK, OK, I'll get to the point. My hands are getting sore after my workouts. Not the knuckles, but my whole hand. Sometime my hands get a little numb towards the end of my bagging, sometimes they just ache afterward.

I have been punching the bags for a few months and just wondered if this was something everyone experienced or am just getting old??
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[Biff]

I'm no doctor, but I did stay at at a Holiday Inn Express; I'd say listen to your body (hands in this case) and take a break for awhile. Give your hands some time off from hitting the bag.

There's good pain and bad pain, but I don't think that applies to numbness. Sounds like you may be over-doing it. There is always a bit of achiness after hitting for extended periods, but this seems to be more than that.

Practice "air bagging" instead. Good luck and keep us posted.

[PIEFURZ]

Are you hitting hard and fast throughout your workouts? Are you wearing anything for hand protection or support? Don't know your age but this doesn't sound good at any age. Probably would be good to visit a doc to see if you have arthritis or something. Like Biff says lay off a little and see if things get better.

[aad03]

My fingers get sore after bagging for a while, where my knuckles bang together. Here's something I came up with that seems to really help for some reason: If you hold something small while you bag, it seems to take away some of the impact between your fingers. Wrap a piece of sponge, or something else that squeezes, in some duct tape so that it fits your grip. Here's a quick video of what I hit with sometimes; see if it helps any.

[jumpcannon]

My hands felt like all the bones were fractured when i hit 7 days a week. Ease up some. I know its hard when u have the addiction....but ease up a tad bit.

[Speedbag]

Ok, I hit the bags 5 days a week, for anywhere from 30 minutes to an hour and a half each day. I cycle through 6 different sized bags during this time. I try to hit each bag for at least 10 minutes or more, without stopping. I'll change bags, taking a minute or so between each change out. Sometimes I'll do dips or curls or planks in between bag changes.

OK, OK, I'll get to the point. My hands are getting sore after my workouts. Not the knuckles, but my whole hand. Sometime my hands get a little numb towards the end of my bagging, sometimes they just ache afterward.

I have been punching the bags for a few months and just wondered if this was something everyone experienced or am just getting old??

I would recommend stopping before they get numb from hitting the bag.
Perhaps you're overdoing it. None of us ever do that, of course.

[Inkspill]

you may not be hitting with the correct striking surface. For example, on a hammer fist strike, the striking surface is at the base of the heel, on the side or knife edge. many people hit with the fingers and knuckles, where things clack together.

put your thumb on the base of the edge of your heel palm and draw a circle around it, like below:



this is the point you should be striking with on circle punches for example. anatomically this is the best place to strike with on that side of the hand. move higher up and you get into the separation between the metacarpal bones and phalanges, and you move further away from the most padded part of your hand.

http://home.comcast.net/~wnor/lesson5palmofhand.htm

check out the palmar aponeurosis

additionally, the bones are more compact here, closer together, less smacking against themselves, etc.

[ssdvc]

Thanks for the replies.

I think I am hitting it correctly (for most of the time anyway), and I try and keep the correct technique throughout.

The numbness only occurs after about an hour into it. It is not bad, but I thought I would ask anyway. As for the soreness, it is more muscle ache (that's what it feels like) than anything else. I figured a lot you guys (and gals) hit the bag for longer periods of time than me, so I was wondering if I am just a weak 50+ year old man or if some of you experienced the same thing (or both !!).

Looks like I'll TRY and cut back a bit and see what that gets me, but sometimes I am just into it and forget about the time.

aad03 - Thanks for the tip. I will try that today.
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[PIEFURZ]

You may want to use the timer that Tim has here on the forum. It would force you to take breaks. Also look for exercises that help flexibility and circulation in the hands. I know I need to, my hands are stiff and ache when I wake up. Probably form cold and poor circulation. Member of the 50+ club.

[ssdvc]

You may want to use the timer that Tim has here on the forum. It would force you to take breaks. Also look for exercises that help flexibility and circulation in the hands. I know I need to, my hands are stiff and ache when I wake up. Probably form cold and poor circulation. Member of the 50+ club.

Yeah, I think there are a few of us here that are members of that club !
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[Biff]

Amen!

[Tim]

You may want to use the timer that Tim has here on the forum. It would force you to take breaks.

Here's a handy link:

http://speedbagforum.com/timer

Another trick is to have music playing... most songs are 3 minutes or so. Punch for 2 songs, take a break. I force myself to take breaks also.