From the hobbyist who can’t throw a hook correctly just yet to the veteran with encroaching arthritis, every MMA athlete needs to take care of their wrists.
The wrist is an extremely complicated joint. It is made up from the ends of the long bones in the forearm (the radius and ulna) and the eight small carpal bones that lie in two rows of four at the base of the hand.
These bones are held together by a complex of ligaments.
On top of these lie important tendons, muscles and nerves.
All of these elements need to work together in order for the hand to carry out even the most basic of everyday actions.
Often a wrist injury occurs as the result of an impact or because the wrist has been wrenched or twisted.
Fractures
A wrist fracture is a common result of a fall onto an outstretched hand.
In combat sports which focus on throws and takedowns (like judo and wrestling) instructors usually spend time teaching students how to land correctly in order to avoid injury.
This should also be emphasized in MMA, as inexperienced students are often those at the greatest risk of this type of injury.
A fracture can also result from other types of impact, such as from blocking a kick or throwing a punch incorrectly.
Because of the complexity of the wrist joint, there are many different types of wrist fracture. Some will require immobilization in a cast, and others may need surgery. Sometimes plates, screws or other implants are used to secure the bones in place.
Certain types of wrist fracture may not show up initially on an X-ray.
If this is suspected, then the wrist may be put in a cast and another X-ray taken several weeks later.
Failing to correctly diagnose and treat a fracture can result in long-term complications, so it’s important to seek medical advice promptly.
Ligament injuries
There are many different ligaments in the wrist that hold the bones in the correct places. Damage to the ligaments can happen as a result of a single injury, or may accumulate over time following repeated stresses on the joint.
A ligament may be completely torn, resulting in severe instability of the joint, or simply partially torn in which case there may be less instability but a good deal of pain.
This type of injury can be very difficult to diagnose and treat. It may need referral to a hand and wrist specialist.
Overuse or stress-type injuries
This category consists of injuries that gradually build up over time.
They might occur as the result of frequent impact, like striking a bag, or from repeated use of certain muscle groups, such as gripping with the hand in question.
The chance of developing an overuse injury may be higher if you’ve recently had another traumatic injury to the wrist, elbow or shoulder.
Tendonopathies
Tendon problems are extremely common amongst MMA fighters.
They usually result in pain that comes on during exercise, and gets better when resting. Sometimes it’ll increase to the point where doing any training, gripping, or even picking up fairly light objects will cause the pain.
Tendon trouble can be tricky to treat. Often it will appear to improve with rest, but then come straight back as soon as the fighter starts training again. Fighters are well advised to consult a physiotherapist or osteopath who specializes in sports injuries.
Osteoarthritis
Osteoarthritis affects the joint cartilage between the bones of the wrist, and eventually the bones themselves. While many people will develop a mild degree of arthritis as they get older, MMA fighters could be more likely to suffer later in life because of the demands the sport places on the hand and wrist joints.
Previous wrist injuries may increase the risk, especially if there has been some long-term ligament damage.
Persistent pain from osteoarthritis may need referral to a specialist, and in severe cases an operation may be needed to fuse some of the bones together.
Carpal tunnel syndrome
Made famous by Eric Cartman’s excessive World of Warcraft playing, carpal tunnel syndrome is a condition where one of the nerves to the hand becomes compressed at the wrist joint. It can result in numbness, pins and needles and sometimes weakness in the hand. (It is important to remember, especially in fighters, that these symptoms can also be symptoms of certain neck injuries).
Depending on how severe the problem is, it may resolve with conservative treatments such as rest and physical therapy.
More advanced cases could need referral to a specialist, and sometimes a small operation to relieve pressure on the nerve.
Preventing wrist injuries
1: Wrap your hands correctly every time you’re going to hit something. This is probably the single most important factor for preventing wrist injuries and long-term problems from striking.
Whether you’re sparring, doing pad work or hitting the bag, always take the time to wrap your hands first. If you are unsure of how to do this properly, get advice from a striking coach or from more experienced fighters at your gym.
2: Get wrist injuries treated promptly by a professional.
Treating an injury correctly now could save you a lot of pain and heartache later on.
3: Avoid training on injuries. It’s often tempting for a fighter to gamely carry on training on a minor injury, and for professional fighters it can sometimes be unavoidable.
But always consider if this is worth the possible damage that you might be doing to your hands. If it is absolutely essential that you carry on training, speak to your physical therapist and find out if it’s possible to support the injured area using tape or by altering your hand wrapping.
4: Safely build up strength in your wrists and forearms.
While possessing strong grip and wrist strength is important, some exercises that are commonly seen in gyms may do more harm than good. If you’ve injured your wrist then it’s particularly important to find out which exercises are most appropriate for you.
Discuss this with your physiotherapist or strength and conditioning coach.
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