Boxers often complain about fatigue in their shoulders, torso and calves -- natural complaints given the areas that take much of the worst abuse during a boxing match or workout. Although some fatigue in the forearms is normal, if you feel your forearms are particularly tired this may be a sign of some problems with your technique. Fixing those problems can improve your punches while simultaneously alleviating the fatigue.
Unavoidable Tiredness
Your forearms will take a heavy impact each time you land a punch during your workouts, and will get pummeled by the other guy when you spar. Your forearms should feel tired, even sore, after a boxing session. However, this normal and unavoidable level of fatigue shouldn't be so bad that you can't tie your shoe or use your car keys. If the tiredness is that severe, consider some other potential causes.
Clenched Fists
You want to close your fist tightly at the moment of impact, but at other times, your hands should be in loose fists. This can be hard at first, since the gloves allow you to clench like you're squeezing a stress ball -- and boxing can be stressful. This squeezing is like hanging on tight to a gymnastics bar or rock-climbing hold throughout the course of your practice session -- a circumstance bound to leave your forearms fatigued. Breaking this habit requires careful attention, followed by self-correction when you realize you are doing it.
Poor Glove Fit
If your gloves are too big, or not on tight enough, they will slip around over your hands. Boxers will often unconsciously respond to this by flexing their fingers, hands and forearms to keep the gloves in the right position. Keeping this up for an entire match -- even an entire round -- will strain your forearms to the point of soreness and fatigue. The fix for this problem is simple: wear gloves of the right size and put them on correctly.
Arm Weariness
Arm weariness comes naturally from holding your arms up in a guard position over the course of a match. However, punching the forearms is a tried-and-true strategy to accelerate this weariness. If you're very sore and tired in the forearms after such abuse, that's a normal part of the sport. You have nothing to worry about.
References
- Bill Packer; Kickboxing Coach (dec); Bad Company Kickboxing Team; Albuquerque, NM
- "Boxing's Ten Commandments': Lachica & Werner; 2007
- "MMA for Dummies"; Frank Shamrock; 2008
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