Boxing includes both extreme physical exertion and getting punched by somebody who knows how. Given these two factors, no boxer should be surprised to experience some muscle soreness between training sessions. Some soreness is simply evidence that you trained hard enough to do you some good. However, soreness accompanied by other symptoms can be a sign of more serious injuries.
Causes of Soreness
When you exercise, your muscle fibers suffer microscopic tears. When this damage heals, the fibers become thicker, like the thicker skin of a scar after a cut. This makes your muscles thicker, denser and stronger. This is the process by which your body gets into better shape. Those microscopic tears hurt, leading to the familiar feelings of muscle soreness. The impact of repeated punching on a bag or from a partner causes similar damage, and likewise contributes to sore muscles after training.
Treatment
Hydration, ice and nutrition are your best treatment options for simple muscle soreness. Drinking water contributes to your body's natural healing process, as does getting sufficient vitamin C. Ice can reduce inflammation and relieve pain by numbing nerve endings where you apply the ice. For severe soreness, an anti-inflammatory pain reliever like ibuprofen can also be helpful.
Prevention
You want to experience some muscle soreness after boxing. It's a sign that you had a good workout. However, you can prevent severe muscle soreness by getting and staying in "fighting trim." Conditioned muscles get sore less often from exercise than muscles that are out of shape. Getting into shape is a natural part of regular training in any sport, but you can perform supplemental workouts between boxing sessions, as well.
Warning Signs
Simple muscle soreness is just part of the fitness game. However, sharp pains in the muscles or joints, soreness accompanied by numbness or tingling, and any pain accompanied by lost range of motion should all get the attention of a doctor. Bruises that last longer than a week or that seem to be spreading rather than healing, are also cause for concern.
Common Sense Caution
Check with your doctor before beginning boxing or any other new fitness regimen. If you suffer soreness due to an injury, wait for your doctor's "OK" before resuming your boxing training. Although many aggressive athletes like the idea of training hurt, doing so just lengthens the time you have to wait until you can train at 100 percent.
References
- "The Sports Injury Handbook"; Dr. Christer Rolf; 2011
- Ace Fitness: What Causes Muscle Soreness and How Is It Best Relieved?
- "MMA For Dummies"; Frank Shamrock; 2009
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