Handwraps are used in combat sports for injury prevention and enhanced function. They support the wrist, compress the hand and thumb, pad the knuckles and align the fingers. Hand wrapping is difficult at first, but it gets easier with practice. It is important to practice wrapping until a comfortable secure wrap is achieved and learned. This is a basic hand wrapping method; every trainer and athlete has their own variation. In time, you will find your own wrapping style.
Roll the Handwrap
Step 1
Find the end of the handwrap with the Velcro. The other end has a thumb loop and one side of the handwrap is labeled, "This side down."
Step 2
Roll up the handwrap starting with the Velcro end and making sure the label is not visible.
Step 3
Note the correct side at the Velcro end so the handwrap can be properly rerolled when taking it off.
Wrap the Hand
Step 1
Insert the thumb through the loop. Splay the fingers, holding the hand flat and rigid throughout the wrapping. Pull the wrap across the back of the hand with the labeled side against the skin. Wrap the wrist two to three times.
Step 2
Pull the last turn high across the back of the hand. Wrap the knuckles four times. Pull the last turn low across the back of the hand. Wrap the wrist once. Pull the wrap up across the back of the thumb. Wrap the thumb once. Pull the wrap high across the back of the hand. Wrap the knuckles four times. Pull the last turn across the palm of the hand.
Step 3
Feed the wrap between index and middle finger. Pull the wrap down across the back of the hand to thumb-side of the wrist. Wrap the palm of the hand. Feed the wrap between middle and ring fingers. Pull the wrap down across the back of the hand to thumb-side of the wrist. Wrap the palm of the hand. Feed the wrap between ring finger and pinky.
Step 4
Pull the wrap down across the back of the hand to the thumb side of the wrist. Wrap the front of the wrist once. Pull the wrap up across the back of the hand. Wrap the knuckles four to five times. Pull the last turn low across the back of the hand. Wrap the wrist with the remaining length. Secure the Velcro around the wrist.
Tips and Warnings
- Overlap no less than half of the previous turn to prevent separation which pinches and irritates the skin. Keep handwraps clean, dry and neatly rolled to maximize effectiveness and durability.
- The wrap should be tight and compress the hand, thumb and wrist without cutting off circulation to the hand or making it feel swollen. Excessive or uneven pressure can hinder normal blood flow to hand and fingers.
Things You'll Need
- 2 Mexican-style, elastic, handwraps
- 180 inches for large hands or 120 inches. for small hands
References
- Essentials of Athletic Injury Management; William E. Prentice, Ph.D.; 2005.
- BoxingGyms.com: Handwrap Instructions for Boxing
Member Comments