How to Make Knuckles Stronger

Every fighter knows the pain of hitting something too hard. You feel like you've broken your hand and then spend the rest of the workout trying not to hurt it again. The solution is not to baby your hands. Every boxer and martial artist needs to make his knuckles stronger and use proper striking form. That way, they can use all their power and still hit with their knuckles.

Give your knuckles a workout. Strong fingers are essential for hard striking. Tailor a strength program specifically for your fingers by squeezing a small rubber ball as hard as you can for 10 seconds. Do three to five sets of 10 squeezes. This is not as easy as it sounds. By your third set, your fingers should be numb. If they are not, squeeze harder.

Take the ball everywhere you go so you don't miss a workout. You can do it at work, in your car or while watching TV. Work out with the ball two times per week, making sure to rest a day after each workout. If your knuckles are not stiff and sore the next day, then you are not squeezing hard enough.

Squeeze and release the ball constantly for an hour or two. Do this twice a week on days when you are not squeezing the ball hard. This should be a gentle but constant squeeze to improve knuckle endurance. The combination of both kinds of squeezing improves your knuckle strength and stamina.

Drop and do finger push-ups. Start by doing a few regular push-ups to warm up. Support your weight on your fingertips and do 10 full-range push-ups. Do three to five sets. When your fingers get stronger, try three-finger push-ups on your thumb, index and middle fingers. If you are feeling really adventurous try two-finger push ups on your thumbs and index fingers. Do finger push-ups the same day as hard ball squeezes. Be sure to rest your knuckles the next day.

Hit, hit and hit some more. Hit a heavy punching bag. Do this slowly at first, using perfect striking technique. Gradually increase intensity until you are hitting as hard as you can. Maintain perfect technique during every strike or you will hurt yourself. Advanced fighters can move on to harder targets like wood or brick. Every time you do this, the bones in your knuckles break down on the microscopic level. When they heal, they are stronger. This is why rest is so important. Always rest the day after hard hitting.