Boxing: returning after an injury

Risks and order of return

Repeated punches, rotations and blows received load wrists, shoulders, trunk and calves; resume on the bag and shadowboxing, without sparring, with light punches, and fights last.

Boxing: shadow boxing and light skipping first, then the bag at low power. Partner drills and sparring come last.

Bringing the movement back in four stages

1. 1

   Light cardio and shadow boxing, no contact.

2. 2

   Pad work or light bag work, no opposition.

3. 3

   Controlled partner drills, no full-power punches.

4. 4

   Light sparring, then normal intensity and competition.

Common injuries in this sport

• WristWrap tightly, keep the wrist aligned and start on soft bags.
• Shoulder (rotator cuff)Avoid hard-hitting punches and high-repetition work; resume with shadowboxing.
• Neck (cervical)No sparring before your health professional’s approval; strengthen the neck progressively.

Preparation exercises

• Scapular push-up

  In a hands plank, keep the arms straight and move only the shoulder blades: draw them together then apart.

  To start: 3 sets of 10, slowly, every other day.

  Variations, mistakes and progression

  Easier

  Hands against a wall.

  Harder

  Feet on a step, or a 2-second hold at the end of the movement.

  Common mistakes

  • Bending the elbows.
  • Letting the back sag.

  Moving on

  When 3 × 12 is easy in a plank position.

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Gentle wrist mobility

  Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.

  To start: 1 to 2 minutes, 2 to 3 times a day.

  Variations, mistakes and progression

  Easier

  Smaller range.

  Harder

  Bigger range, still without forcing.

  Common mistakes

  • Forcing at the end of the movement.
  • Doing it fast.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Trunk rotation with band

  Band anchored at chest height, rotate the trunk slowly keeping the arms straight and the hips steady.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small range.

  Harder

  Stronger band, bigger movement.

  Common mistakes

  • Turning the hips with the trunk.
  • Bending the arms.

  Moving on

  When 3 × 12 is easy with no back pain the next day.

• Heel raises

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Band wood chop

  Band anchored high to one side, arms almost straight: pull diagonally down towards the opposite hip, turning your chest and pivoting on the back foot, then return slowly.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small rotation, feet fixed.

  Harder

  Stronger band, faster on the way down (always slow on the way back), then from low to high.

  Common mistakes

  • Pulling with the arms without turning the hips.
  • Rounding the back at the end of the movement.

  Moving on

  When 3 × 12 is easy with no back or shoulder pain the next day: bring back your sport’s movement at reduced speed.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Well-wrapped hand wraps and gloves suited to your weight.
• Mouthguard, groin guard and headgear for any sparring.
• A suitable punching bag, not too hard at first.