Karate, judo, tae kwon do, kickboxing, mixed martial arts and boxing provide the opportunity to improve self-discipline, speed, agility, cardiovascular fitness and self-defense skills. However, sports training that involves striking an opponent, bag or other object with a fist or hand predisposes participants to wrist and finger injuries such as sprains, fractures, bruises, dislocations and skin damage. Wrapping the hands, wrists and knuckles prior to practice provides stability when striking and reduces the risk of injury.
Step 1
Spread your fingers wide, with your palm facing down. Hook your thumb through the loop on the end of the hand wrap.
Step 2
Wrap around your wrist three times. The cloth should stay firmly in place, but it shouldn't be so tight that it cuts off your circulation.
Step 3
Wrap the thumb. With the remaining roll of wrap at the base of your wrist, pull the wrap over, then under the thumb. Once you've encircled the thumb with the wrap, guide the wrap around the wrist again. Repeat this step two more times. To test how tight your hand wrap is, clench your fist during this step. If it feels too loose or too tight, redo the steps.
Step 4
Wrap the knuckles. Spread your fingers apart and pull the wrap from the base of the thumb across the hand, to the outside of the smallest finger. Pull the wrap across the palm of your hand, then wrap it around the knuckles. Repeat this process three times. Loop the wrap around your wrist.
Step 5
Pull the wrap between your middle and ring finger and pull it down to the top of your thumb. Pull the wrap across your hand, across the palm, and wrap it around the knuckles.
Step 6
Continue wrapping around the knuckles. Performing this step two to three times should use up almost all of the excess wrapping material.
Step 7
Pull the remaining fabric taut around your wrist. Adhere the end of the wrap with the Velcro attachment.
Tips and Warnings
- For small hands, choose a wrap 120 inches or longer; for medium to large hands, choose a wrap 170 inches or longer.
Things You'll Need
- Hand wrap with Velcro closure
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