Although this injury in the past was known to be common amongst the boxing community, it has quickly become a frequent experience to many MMA fighters. Because there is less protection of the hands, for example a 4 ounce fingerless glove verse the 8 or 10 ounce glove used in boxing, it is no longer unique to the boxer.
This injury, usually caused by the smashing of the dorsal side (back) of the hand is located at the fifth metacarpal (base of the 5th finger). It is also referred to as a 5th Metacarpal Fracture.
Like any fracture, it should be first evaluated by an orthopedist or a hand surgeon, but even an emergency care center can assess the degree and location of a fracture with an xray. Depending upon the severity of the break, whether there is ligament or tendon damage (tears), or dislocation of the wrist as well, it is best to see a hand specialist even after it has been first examined by an ER or immediate care center for the initial injury evaluation.
Chinese hand balls (sometimes called Chinese health balls or qi gong balls) have a long history in China. They are available in various sizes and are made of different materials such as steel, bronze, jade, glass and marble. Stand or sit. Hold the balls in one hand. Keep your forearm parallel to the ground.
Beginners usually start with two balls. Once you become more adept it’s possible to rotate 4, 6, or more balls in one hand.
Use your fingers to move the balls around your palm, first one way then the other.
Initially this may be difficult, however with practice you’ll be able to rotate them smoothly and quickly.
The balls should stay in constant touch, and not bang against each other.
· Stretches & tones your hand & arm tendons
· Stimulates important energy meridians in your hands
· Improves strength, coordination & dexterity in your hands & forearms
· Highly relaxing – good for chronic worriers & over-thinkers
· Excellent warm-up before activities involving your hands & forearms
· Highly therapeutic for anyone with arthritic or rheumatic finger or wrist joints
· Don’t overdo it at first – 1 or 2 minutes per hand is enough
· Don’t practice over hard surfaces – the balls easily break
· Take a set of hand balls when traveling or to work
Filed under: Boxing Injuries, Cross training, exercises for boxing, exercises for martial arts, exercises for MMA, good exercises, Great Exercises, injuries in martial arts, injuries in MMA, Injury Prevention