In the world of mixed martial arts (MMA), protecting your hands is essential to avoid injuries that could sideline you for weeks or even months. Whether you’re a seasoned fighter or just getting started, learning how to properly wrap your hands is crucial. This article will provide you with step-by-step instructions on wrapping your hands to prevent MMA hand injuries, ensuring that you’re equipped with the knowledge and techniques to keep your hands in tip-top shape for your next match. So grab your hand wraps and let’s get started!
Importance of Hand Wrapping in MMA
Hand wrapping plays a crucial role in protecting the hands during MMA training and competitions. When engaging in combat sports like MMA, the hands are constantly exposed to impact and force. Therefore, proper hand wrapping is essential to minimize the risk of injuries and ensure the longevity of a fighter’s career.
Protection against impact and force
In MMA, fighters deliver powerful strikes with their fists, which can cause significant impact on both the striking and receiving ends. Hand wrapping provides an additional layer of padding and support to the knuckles, reducing the impact on the hands when landing punches. This protection not only prevents immediate injuries, such as bruises and contusions, but also helps to avoid long-term damage to the bones and joints. By absorbing some of the impact, hand wraps act as a shock absorber and distribute the force more evenly, protecting the fragile bones in the hands.
Prevention of sprains and fractures
The repetitive and forceful nature of striking in MMA puts the hands at risk of sprains and fractures. Sprains, which occur when the ligaments surrounding the joints are overextended or torn, can lead to pain, swelling, and limited mobility of the hand. Fractures, on the other hand, refer to broken bones and can significantly affect a fighter’s ability to compete. Proper hand wrapping provides stability and immobilization to the joints, reducing the risk of sprains and fractures by limiting excessive movement and supporting the ligaments.
Enhanced stability and grip
Another essential benefit of hand wrapping is the enhanced stability and grip it provides during combat. By securing and aligning the bones and joints of the hand and wrist, hand wraps help to maintain proper alignment and prevent unnecessary movement. This stability is crucial for delivering powerful strikes with accuracy and precision, as it allows the fighter to generate force from a solid base. Additionally, hand wraps improve the grip by minimizing slipperiness and increasing friction between the hand and the glove, enabling the fighter to maintain a firm hold, especially when grappling or clinching with opponents.
Choosing the Right Hand Wraps
When it comes to hand wraps, several factors need to be considered to ensure the right fit and level of protection. Here are some key factors to consider when choosing hand wraps for MMA:
Material and durability
Hand wraps are typically made from different materials, including cotton, polyester, and elastic blends. The material chosen should be sturdy and durable enough to withstand the rigors of training and competition. Cotton wraps are commonly used due to their breathability and comfort, while elastic wraps provide a more snug fit and offer enhanced support. Whichever material you choose, make sure it can withstand repeated use without losing its elasticity or structure.
Length and width
The length and width of hand wraps vary, and the choice depends on personal preference and hand size. The most common length for hand wraps is 180 inches, which is suitable for most fighters. However, fighters with larger hands might opt for longer wraps, around 210 inches, to ensure adequate coverage and support. As for the width, the standard range is between 1.5 to 2 inches. Wider wraps generally provide better coverage and support, but narrower wraps may offer more flexibility and ease of use.
Closure type
Hand wraps come in different closure types, such as hook and loop (Velcro) or secure thumb loop designs. Hook and loop closures are the most popular choice due to their convenience and adjustability. These wraps have a Velcro strip that allows for easy wrapping and securing, providing a snug fit and easy removal. Thumb loop designs, on the other hand, feature a loop for the thumb to prevent the wraps from shifting during use. The closure type chosen should be comfortable, secure, and easy to adjust for individual needs.
Preparing Your Hands for Wrapping
Before you start wrapping your hands, there are a few essential preparatory steps to ensure optimal hand safety and comfort.
Trimming your nails
Trimming your nails before hand wrapping is crucial to avoid discomfort and potential injuries. Long nails can cause discomfort and increase the risk of tears or snags in the hand wraps. Therefore, take a moment to trim your nails, ensuring they are short and smooth before beginning the wrapping process.
Washing your hands
Cleanliness is essential when it comes to hand wrapping. Wash your hands with mild soap and warm water to remove any dirt, sweat, or bacteria that may have accumulated. This not only promotes good hygiene but also helps the wraps adhere to your hands better, ensuring a secure and comfortable fit.
Applying petroleum jelly
To further enhance hand safety and prevent friction between the hand wraps and the skin, consider applying a thin layer of petroleum jelly to the hands. This lubrication reduces the chances of chafing or irritation caused by the constant rubbing of the wraps against the skin. However, make sure to use a small amount and spread it evenly across the hands to avoid excessive slipperiness.
Step-by-Step Hand Wrapping Technique
Proper hand wrapping technique is vital to maximize the benefits of hand wraps and ensure adequate protection. Follow these step-by-step instructions to wrap your hands effectively:
Starting with the thumb loop
Hold the hand wrap with the loop facing down, aligning it with the edge of your thumb. Insert your thumb through the loop and fold it securely over the back of your hand. This loop will anchor the wrap and help keep it in place throughout the wrapping process.
Wrapping the wrist
With the loop secure, start by wrapping the remainder of the wrap around your wrist. Make sure the wrap covers the wrist joint entirely and overlap the previous layer by about half its width. Repeat this process several times, gradually working your way up towards the base of the hand.
Securing the knuckles
Once the wrist is adequately wrapped, move upward to protect the knuckles. Start by running the wrap across the back of your hand, passing between the thumb and first finger. Continue wrapping around the knuckles, overlapping each layer by approximately half its width. Ensure proper tension, neither too tight nor too loose, while maintaining a snug fit to provide support and protection.
Creating a figure-eight pattern
After securing the knuckles, create a figure-eight pattern by wrapping the hand wrap around the thumb joint. Continue wrapping between the thumb and index finger, then around the back of the hand, crossing diagonally over the knuckles. Repeat this figure-eight pattern one or two more times to provide additional support and stability to the thumb and hand.
Securing the thumb
Once the figure-eight pattern is complete, wrap the remaining wrap around the base of your thumb to ensure its stability and protection. This additional layer helps to immobilize the thumb joint and prevent excessive movement during strikes and grappling.
Completing the wrap
With the thumb secured, wrap the remaining wrap around the hand, covering the knuckles, back of the hand, and wrist. Ensure that the wrap is applied evenly and securely, without any gaps or loose areas. Finish the wrap by folding the remaining length towards the base of the fingers and secure it with a hook and loop closure or by tucking it under the wraps.
Adjusting the tension
Throughout the wrapping process, it is important to maintain proper tension in the hand wraps. The tension should be firm enough to provide support and stability but not so tight that it restricts blood flow or causes discomfort. Take the time to adjust the tension during each step, ensuring a balance between secureness and comfort.
Common Mistakes to Avoid
Although hand wrapping is a fairly straightforward process, there are a few common mistakes that fighters should be aware of to maximize the effectiveness of their wraps:
Using too much tension
One common mistake is using excessive tension when wrapping the hands. Overly tight wraps can restrict blood flow, cause discomfort, and impair hand mobility. It is important to maintain a balance between providing adequate support and allowing for proper circulation and flexibility. Avoid wrapping too tightly, and regularly check for signs of numbness, tingling, or discomfort.
Leaving gaps or loose areas
Leaving gaps or loose areas in the hand wraps can compromise the effectiveness of the protection they provide. These gaps can result in uneven pressure distribution, increasing the risk of injuries to the hands and wrists. Take the time to ensure the wraps are applied evenly and securely, avoiding any areas that are too loose or too tight.
Neglecting thumb and wrist support
The thumb and wrist are particularly vulnerable areas during MMA training, and neglecting their support can lead to injuries such as sprains or fractures. Make sure to allocate sufficient wrapping to both the thumb and wrist, providing them with the stability and protection they require. Properly wrapping these areas helps to reduce the risk of hyperextension or excessive movement during strikes and grappling.
Additional Tips for Hand Safety
Apart from proper hand wrapping, there are a few additional tips that can contribute to overall hand safety and minimize the risk of injuries in MMA:
Using hand wraps under gloves
While hand wraps offer essential protection, they are not meant to be used alone. Hand wraps should always be complemented with high-quality gloves to provide optimal impact absorption and support. The hand wraps act as a foundation, creating a secure and cushioned environment within the gloves. This combination ensures maximum hand safety during training and competition.
Re-wrapping during breaks
During longer training sessions or multiple rounds of sparring, the hand wraps may loosen or shift. Take advantage of breaks between rounds to re-adjust or re-wrap the hand wraps if necessary. Ensuring the wraps are properly secured and in the correct position helps to maintain their effectiveness and prolong their protection throughout the training session or fight.
Regularly replacing worn-out wraps
Hand wraps endure a significant amount of wear and tear over time. They can become stretched, lose their elasticity, or accumulate dirt and bacteria with frequent use. It is important to regularly inspect and replace worn-out wraps to maintain their effectiveness and hygiene. As a general guideline, consider replacing hand wraps every few months or sooner if they show signs of excessive wear or damage.
Ensuring Proper Hand Positioning
Proper hand positioning is essential for both effective strikes and injury prevention. Here are a few key points to keep in mind:
Aligning the knuckles with the hand wrap
When making a fist, ensure that the knuckles are aligned with the hand wrap and centered within the glove. Proper alignment ensures that the padding and support provided by the hand wraps are optimally utilized and that the force is distributed evenly across the knuckles.
Maintaining proper fist formation
During strikes, it is important to maintain a solid and tight fist formation. The fingers should be curled and tucked in, with the thumb positioned on the outside of the fist. This position helps to protect the fingers and stabilizes the wrist, reducing the risk of sprains or fractures.
Avoiding excessive bending of the wrist
Excessive bending of the wrist can put strain on the delicate structures within the wrist joint and increase the risk of injury. When throwing punches, aim to keep the wrist in a neutral position, with the hand and forearm aligned. This alignment promotes stability and reduces the chances of sprains or fractures during impact.
Preventing Hand Injuries Outside of Training
In addition to hand safety measures during training and competition, it is important to take steps to prevent hand injuries outside of the combat environment. Here are some preventive measures:
Avoiding activities that may strain the hands
Engaging in activities outside of MMA that may strain the hands or increase the risk of injuries should be avoided or approached cautiously. These activities may include heavy lifting, repetitive gripping or squeezing, or participating in high-impact sports without the necessary hand protection. By being mindful of potential risks, you can minimize the chances of sustaining hand injuries that could impact your training and performance.
Maintaining a healthy diet and hydration
A healthy diet and proper hydration play a vital role in supporting the overall health and resilience of your hands. Consuming foods rich in essential nutrients, vitamins, and minerals helps to strengthen bones and promote tissue repair. Additionally, staying adequately hydrated ensures that your connective tissues and joints receive the necessary fluids for optimal functioning.
Performing hand exercises and stretches
To maintain hand strength and flexibility, incorporating hand exercises and stretches into your regular training routine can be beneficial. These exercises can help improve grip strength and promote joint mobility, reducing the risk of injuries. Simple exercises such as squeezing stress balls or using hand grippers can be effective in keeping the hands in optimal condition.
Recognizing and Treating Hand Injuries
Despite taking preventive measures, hand injuries can still occur in MMA. It is important to recognize the signs of hand injuries and seek appropriate medical attention to ensure proper treatment and rehabilitation. Here are some key points to consider:
Identifying signs of hand injuries
Common signs of hand injuries include pain, swelling, tenderness, limited range of motion, or an audible pop or snap during a strike. If you experience any of these symptoms, it is important to stop training or competing and seek medical evaluation. Ignoring these signs and continuing to use injured hands can exacerbate the injury and prolong the recovery process.
Seeking medical attention
When you suspect a hand injury, it is crucial to seek immediate medical attention from a healthcare professional experienced in sports injuries. They can accurately diagnose and assess the severity of the injury, potentially ordering further imaging tests like X-rays or MRIs if needed. Early intervention and proper medical guidance are essential for an accurate diagnosis and appropriate treatment plan.
Following proper treatment and rehabilitation
The road to recovery from a hand injury often involves a combination of rest, immobilization, physical therapy, and rehabilitation exercises. It is important to follow the recommendations and instructions provided by your healthcare professional to ensure proper healing and prevent further damage. Returning to training or competition too soon can lead to reinjury or worsen the existing condition.
Conclusion
Hand wrapping plays an integral role in the safety and longevity of a fighter’s hands in MMA. By understanding the importance of hand wrapping, selecting the right hand wraps, following the proper technique, and adopting additional hand safety measures, fighters can significantly reduce the risk of hand injuries. Prioritizing hand safety through these measures allows fighters to focus on improving their skills, maximizing their training, and ensuring optimal performance in the world of MMA.