Properly wrapping your hands is a crucial step in protecting your wrists and knuckles during Muay Thai and boxing training.
Whether you’re a beginner or a seasoned fighter, the right hand wrapping technique can prevent injuries and improve your performance. In this guide, we’ll walk you through the steps to wrap your hands effectively.
I. Gather Your Materials Before you begin, make sure you have the following materials ready:
- Hand wraps: These elastic bands are typically around 120-180 inches long and offer support to your wrist and knuckles.
- Clean and dry hands: Ensure your hands are clean to prevent irritation or infection.
- A flat surface: Find a clean, flat area to lay out your hand wraps.
II. Position Your Hand Wrap
- Start with the thumb loop: Place your thumb through the loop at one end of the hand wrap.
III. Secure Your Wrist 2. Wrap around your wrist: Begin by making a loop around your wrist several times, creating a base for support.
- Make a figure-eight: Create a figure-eight pattern by wrapping the band around your wrist and across the back of your hand.
IV. Protect Your Knuckles 4. Wrap your knuckles: Continue the band over your knuckles and make sure it’s snug but not too tight to maintain flexibility.
- Secure your thumb: Pass the band between your thumb and fingers, then wrap it around your knuckles a few more times.
- Create a cross pattern: Cross the wrap over your knuckles in an X pattern, ensuring they are well-protected.
V. Support Your Palm 7. Wrap your palm: Continue wrapping around your hand, covering your palm while maintaining a comfortable level of tension.
- Finish around your wrist: Complete the wrap by securing it around your wrist a few more times to provide stability.
VI. Secure with Velcro or Knot 9. Use the Velcro closure: Most hand wraps have Velcro at the end. Secure it around your wrist for a snug fit.
- Knot the wrap: If your hand wraps do not have Velcro, finish by tying a secure knot around your wrist. Ensure it’s tight enough to stay in place during training but not too tight to cut off circulation.
VII. Test for Comfort and Flexibility After wrapping, make a fist and ensure that your hand feels secure but not constricted. Flex your hand and wrist to ensure you have a full range of motion.
VIII. Repeat for the Other Hand Repeat the process for your other hand to ensure both hands are adequately protected.
Properly wrapping your hands is an essential skill in Muay Thai and boxing. It provides the necessary support and protection to help prevent injuries during training or competitions. Remember to practice this technique regularly to become proficient at it, and never underestimate the importance of hand wraps in your combat sports journey.