Long term hand injury from punching a wall, hand tendonitis and knuckle pain

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Long term hand injury from punching a wall, hand tendonitis and knuckle pain

by Chris
(Maryland)

Hi Joshua, A year ago I hurt my right hand during a incident where I punched a stone wall. I remember immediately feeling sharp pains in my knuckles and hands followed by swelling and red tenderness on my knuckles.

I never went to the doctors because I didn't believe any bones were broken and I assumed the hand and knuckle will heal by itself.

Now a year later, I started boxing and I've noticed that my right hand (the same hand that I injured a year before) has lost some flexibility and gets red and sore very easily. The fingers on my right hand can't bend nearly as much as my left, my wrist also feels some pain when I bend up and down (severity depends on how hard I work it).

When I try to do hand exercises my right hand gets very tight and my knuckles becomes very sensitive and sore.

I have taken x-rays for my hand and it showed no fractures of the bones, but the doctors believed that the tendons may have been damaged. I have also taken a cortisone shot and it helped tremendously for a couple of weeks.

However I won't be able to go back to the doctor for some time due to insurance issues so I would greatly appreciated if I can get your opinion on this.

Thanks

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Joshua Answers:

Hi Chris.

With all due respect, if your hand/knuckles are't broken or bleeding, there's not much a doctor can do for you, healing wise.

I suspect you have one of two scenario's happening.

I don't know that you have Tendonitis of the hand, but you definitely have 'jointitis'.

You punched a wall and jacked up the joints and joint surfaces in your hand. This caused irritation and inflammation in the joint.

Scenario #1: This also caused actual crushing and permanent injury to the joint. By permanent I mean, you crushed the joints and now there's build up and such on the joint linings which is an irritant. This keeps a low level Process of Inflammation in place, thus the pain and such.

This also causes forearm and hand muscles to tighten up and connective tissue to constrict as part of the Pain Causing Dynamic.

Scenario #2: You don't have any lasting change or damage, just a chronic process of inflammation.

Not much to do about scenario #1 except learn to live with it and/or keep the inflammation down.

Scenario #2 is the one you want to hope for, as you can deal with inflammation, and potentially kick it out and cause the body to think all is good so it won't keep the scenario in place.

Either way, you have to learn How To Reduce Inflammation. The Ice Dip is your friend, my friend.

Were I you, I would start making and eating Bone Broth as the best Tendon Supplements on a daily basis. Might as well do A LOT for a month and see what happens.

I would also Ice Dip as described. MIght as well experiment with as many dips as you can do for 7 days, and 30 days, then evaluate where you're at, take time off, and see if pain comes back.

Should you keep boxing? Depends on how much it hurts. I'd take a week or two off, bone broth and ice dip intensively, then start easing back into to.

You can do all the workouts without all the impact, that'll help avoid irritation to the joints while you do healing self care.

More questions, more answers.

Joshua Tucker, B.A., C.M.T.
The Tendonitis Expert
www.TendonitisExpert.com

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Jan 16, 2010
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PART 2 - additional questions - Long term hand injury from punching a wall, hand tendonitis and knuckle pain
by: Chris

Thanks for the response Joshua, I will try to take bone broth and do the ice dip treatment that you suggested for a month and I'll let you know how that's working out.

In your reply you mentioned 2 scenarios, is there any way that I can confirm which scenario actually took place? I've taken x-rays for the hand and it showed no bone fractures, but I don't know if it shows anything about the joints...would that require a MRI?

If there were no fractures of bones is it safe to say more than likely scenario 2 took place (no long term damage, just chronic inflammation)?

Ooo boy I certainly hope I don't have perm. damage

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Joshua Comments:

Hi Chris.

It's most likely the irritated/slightly damaged joint lining. Permanent? Don't know yet.

An MRI would show inflammation spots. Worth it? Up to you.

Ultimately, you need to ice it a lot, and massage a bunch through the day too, just a near constant rubbing for a while, to loosen things up, keep circulation moving, etc.

Do self care intensely (including a lot of bone broth) for a week or two, and let's see what happens.

Aug 18, 2010
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DUDE. OWW. Scar tissue on right knuckle?
by: Matt

I punched a few things, as well. I'm 21, I should have perfectly fine knuckles, I'm pretty active, work out and such. I'm right handed, my left hand is fine. However, I think I've got like scar tissue or something on my right hand, middle finger knuckle. I just recently hurt it further, by hitting a punching bag. It even got a bruised color. It really hurts. I don't know what to do, I don't wanna let it get worse.

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Joshua Comments:

Ahhh, -should-. That's one of my favorite words these days.

Sure you -should- have fine, health knuckles, but....

So.

1. How long has this been going on?

2. How much do you punch stuff.

3. What else do you do with your hands that may/may not have contributed to this?

4. What have you done so far to help it?

Dec 18, 2010
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the largeness of knuckles after punching a wall
by: Anonymous

I punched my first wall when I was 16. Barn wall. That thing became an egg but eventually went back to normal. By normal, I mean it healed and it was no easier to irritate. The joint was slightly larger.

I punched a stall when I was seventeen. Less healing time, but a still larger joint. A little easier to irritate.

A few years later I punched my jeep several times. It xray'd ok, but I had never seen my hand so big. It healed, but the joint remained much larger than previously. It was also about 7-8 months before I started any conditioning of my knuckle. I had to very gradually build up the stress on my knuckle after that.

Punched a few more walls since. The trick is to get ICE on it asap. If you punch something, run for the freezer. Like a burn, the sooner you ice it the better. Keep it iced for days. Take 800mg IBU.

My knuckle had been doing great recently, I punched a wall and neglected the ice. This knuckle is a monster now. I'm guessing everything gets bigger. The cartilage and tendons make scar tissue and the bone probably gets thicker.

Ok. Good luck.

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Joshua Comments:

Hi WallPuncher. Thanks for sharing!

I totally agree with your icing strategy. Like my Thumb Ligament Injury icing story, cold, and lots of it, is your friend in the battle against the Process of Inflammation that kicks in when you injure yourself.

Which is what happens when you punch hard objects.

Time to invest in a punching bag. The water filled ones are awesome.

Apr 03, 2011
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Tendonitis or something in my hand
by: Anonymous

Just wondering if i have tendonitis or something in my hand, i seem to be prone to it as i've had Achilles and extensor tendonitis(foot made of glass), about a month ago i punched a wall and the following week or so if my index finger even so much as brushed off something it hurt, but now its fine except when i straighten my fingers fully?

I would be grateful for any advice, thanks.

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Joshua Comments:

Punching walls obviously leads to bone and joint bruises and then arthritis. Don't do that any more.

And learn How To Reduce Inflammation.

As for having a predisposition to getting tendonitis, there is no such thing. Having said that, nutritional deficiency (from a variety of sources), leads to getting tendonitis symptoms.

Jul 13, 2011
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Swollen knuckle (index finger)
by: Anonymous

I also punched the wall and now my left knuckle (on the index finger)hurts only when i apply pressure e.g. lightly hitting my knuckles together. Also my left knuckle seems like it is now softer. I would like to start boxing however i need to fix my knuckles.

Please give me your personal opinion and advices. Thank you

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Joshua Comments:

Hi Anon.

Probably the knuckle is softer, as you likely damaged the cartilage/joint structure. Best you can do is ice it effectively and intake enough good joint specific nutrition.

And you probably have a little bone bruise, thus the tenderness when pressing on it.

Boxing is no problem as long as you're wrapped and gloved. Might extend the tenderness for a while, but won't hurt anything.

Still, ice and eat right.

Sep 27, 2011
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Middle Knuckle -- Long term hand injury from punching a wall, hand tendonitis and knuckle pain
by: Anonymous

Hey,I hurt my knuckle 3/4 months ago doing mma and the following week got into a fight in which I hit someone in the jaw. My knuckle immediately inflamed. I have had it X-rayed and doctor says it wasn't broken(wasn't too helpful).

Now it has gone down a little but feels like my knuckle is deformed. When I make a fist it bulges out and when I squeeze it tight it hurts, also when I push my finger up it hurts.

I don't know if I've pushed my finger slightly in to my palm, whether the knuckle has just got bigger or if it is still just swollen.

I would really appreciate you're opinion.

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Joshua Comments:

Hi Anonymous.

1. Stop getting into fights.

2. If not broken, could just be a bone bruise, which swells/inflames the area, tightens muscle and connective tissue, etc.

Bone and joint bruises take a long time to settle down, but you can speed it along with ice dipping, ice massage, etc.

Create circulation, old stuff out, new stuff in.

Long story short, that's all you have to do to speed up your 'healing'.

Dec 05, 2011
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Ice dipping
by: Beau

Hey Joshua.
I punched a wall about a month ago and the top of my hand still hurts like the wrist area/top back of hand and I feel this annoying pain go up my arm sometimes when I breathe a certain way.

I think the top of my hand is the muscles still being sore but what do I know. It just feels like that. I got an xray and there's no broken bones.

I'm just wondering if this is ever gonna go away. I'm starting to get nervous bc all I do is play sports and I'm a righty so I need this frikken hand! Please tell me something I wanna hear. :)

Oh and what is ice dipping? I stopped putting ice on it bc I thought that's only what u do at the begining to make the swelling go down and there is no more swelling.

It just hurts when I bend my hand back, the top of my hand, my wrist and that weird feeling that goes up my arm.

Also my wrist cracks like my knuckles now when I take my other hand and squeeze my wrist a certain way. It's like a pop feeling. It feels better after I do that like it feels when I crack my knuckles. Should I stop doing that?

Thank u so much for your help.

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Joshua Comments:

Hey Beau.

Sounds a bit like the impact of the wall punch drove your knuckle bones into their joints and give you a bone bruise (A joint bruise, really).

This means that you have a constantly unhappy Pain Causing Dynamic and pain chemical release from the Process of Inflammation that's in play.

THe popping and cracking is due to your forearm muscles being too tight and compressing your wrist. So range of motion isn't smooth and the bones have to pop over each other to move through the range.

Ice Dipping is described here: How To Reduce Inflammation

Also, see: Magnesium for Tendonitis

More questions, more answers.

Dec 06, 2011
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Boxing Injury - pain in knuckle from bag work with and without gloves
by: TexasBoxer

Hi Joshua,

I box pretty regularly, but after a session with my 100 lb hanging bag my left middle knuckle was very sore.

I normally alternate between boxing gloves or nothing at all when boxing, but I've been unable to train for weeks due to the pain I get when hitting that spot. I figured it would go away since I've had sore knuckles before. This is not the case; It's been almost a month and the same place hurts when pressure is applied. I have full range of motion in my middle finger, and I only feel pain if that particular area is touched. I'm trying to avoid incurring a large medical bill, due to the fact that I'm a broke college student.

What kind of injury seems most likely for this situation?
What should my next course of action be?

Any help is appreciated.

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Joshua Comments:

Hi TexasBoxer.

Bone Bruise.

Think about the layers: Skin, muscle, connective tissue wrapping bone, bone. All totally interwoven with connective tissue.

Your knuckle doesn't have muscle over it, but remember that everything is connected, sheets of connective tissue, etc.

So. For months and years you've punched a bag and whatever else. It's relatively safe to say that that knuckle takes much of the impact.

Sort of like hitting bone lightly with a hammer over and over and over.

Continued in next post

Dec 06, 2011
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Joshua Responds to TexasBoxer re: knuckle pain from punching bag
by: The Tendonitis Expert

Bone can swell due to inflammation. The connective tissue that shrinkwraps the bone can swell up due to inflammation. Also, if bone swells, that connective tissue doesn't stretch so pressure builds up which equals pain.

Then there's all the pain enhancing chemical released by the Process of Inflammation you have going on from the repeated irritation to an already irritated structure.

Further up the arm (and the hand too), a Process of Inflammation continues to slowly develop.

And now, because it hurts, every time you punch something your brain goes "Ouch! We're in even more danger! Protect the body with more pain and tightness!" Not very smart, but that's what it does.

So, what to do?

Ice Dip. Lots and lots for a week or two. Refrain from hitting with that hand during that time (to stop all new irritation to the knuckle).

Gently massage the knuckle and surrounding area. A knuckle is tough tissue, obviously. Think of it as a dense sponge. You need to squeeze the sponge over and over to get old stuff out and new stuff in. Sort of like pushing water up a hose...forcing fluid to move.

Flesh bruises heal pretty fast. Bone bruises...not so much. You can make it go MUCH faster though with ice dips and self massage.

And once you get a handle on that, then you can get back to bag work with that hand, and now that you know how to get rid of the pain you won't be afraid of it as an injury. So you can judge how much you can box and how much self care you have to do.

Having said that, the more self care you do on the front end, the less you'll have to do ongoingly down the line.

Overall, it's no big deal (it's a bruise, not an injury), once you learn what it is and more importantly, how to make it go away, and then nip it in the bud if it comes back in the future.

Make sense?

Dec 30, 2011
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Martial arts injury fist knuckle bruise from breaking wood
by: Deborah

I am so thankful to find your site. I haven't been punching walls but recently I tested for my black belt and was required to break 10 boards. It's been 10 weeks and while I can make fist, it still hurts and is bruised. The pain and swelling are in between the 2nd, 3rd and 4th knuckles, with some tenderness a few inches below the 3rd knuckle in my hand.

I was shocked how painful it was! I didn't think it was broken because I could still make a fist but if anything touched it, a towel or I brushed up against something, the pain was excruciating. I now know why after reading the material on your site. The knuckles did look and feel squishy like there was fluid in them. I did apply ice immediately but for only a couple of weeks. I have not been training for about 8 weeks trying to let it heal. I'm due to start back next week but I still won't be able to punch or do knuckle push ups.

Interestingly, when I punch I strike with my first 2 knuckles. By the time I got to the last board my hand was already swelling and I was waiting my turn for the speed break with an ice pack already on my knuckles. So, after 2 failed tries hitting it dead on and I know I was accurate because I saw two dents in the board from my knuckles striking, I began to shuto or strike the board with the outside edge of my hand.

I did see a doctor which has always been so frustrating because they give you no practical advice except let it rest, take an NSAID and it may or may not heal. So,I started the ice dips yesterday and massage. I'm hoping this will not turn into a long term injury and I will be able to resume my training. I'm tired in taking NSAIDs and had quit several months ago after recovering from a broken foot(not injured in karate). I've had my share of injuries from pulled hamstrings, strained back to torn abductor muscles and several things in between. I always felt ice was the way to treat them. In the past when the injury was almost healed I would apply heat before class and ice when I came home. Is this the right thing to do?

I'm 5'3", 110 lbs, small framed and 58 years old. I guess some of my injuries and healing time are due to these facts. However, I have no intentions of quitting. Do you have any other suggestions regarding the recovery of my hand?

Dec 31, 2011
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Joshua Responds to Black Belt Deborah - Martial Arts Injury fist knuckle bruise from breaking wood
by: The Tendonitis Expert

Joshua Comments:

Hi Deborah.

Rock on for going after the black belt! That takes a certain something big.

Heat before and ice after is great.

Do you have a long term injury? That depends.

In my book 'injury' means that something is ripped or torn (or some other variation of that, like ground up cartilage).

You're either injured (broke something up in your fist) or you just have a bone bruise.

Bone bruises (outside bone, inside of the joint, between joints, etc) HURT. And HURT for a long time.

Your best bet is to help it to get back to normal as fast as possible.

As a side note, if you're not injured, then there's little reason to stop training. Yes you should modify what you do, no knuckle pushups, no striking with that hand, etc, but if there's no actual injury then it's just a pain sensation, not a damage sensation.

Try not to irritate it of course since the brain does bad things with any pain signal, but you can stay active and do as much as you can do. I did jujitsu after two weeks not being able to walk due to a meniscus problem from running. It was HEAVILY modified as I couldn't do much with the leg, but you do what you gotta do to do what you love to do.

Find a way. And, help your body heal.

So. How did you ice?

What self care are you doing now, specifically?

Jan 01, 2012
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Healing injured knuckles
by: Deborah

Hi Joshua,

First of all I would like to wish you a very happy New Year. Thanks for the quick response.

I've been doing the ice dipping. I fill a large bowl with water and a frozen 2 liter bottle then submerge my hand for 10 seconds about 10 times for the next 2 hours. I am also massaging my knuckles, but not with ice. At first I thought it was getting worse but it's only been a few days. And massaging might be causing it to hurt more for now. The swelling is going down but when I make a fist there are no indentations between the last 3 knuckles. There is pain in between the knuckles but not on the knuckle itself now.

I was wondering if using a topical cream like Tiger Balm would help. I'm hoping it's just a bruised bone.

The injury doesn't seem to effect my ability to grasp. I play violin and I'm able to hold the bow without pain. I'm also an artist and have no problem holding a paint brush for extended periods of time. However, my hand fills stiff and still hurts when make a tight fist. But so much better than it was in the beginning.

I have a hand held spring used to strengthen my grip. Should I be doing that now or wait a while longer?

I take a multiple vitamin, fish oil and increased calcium and vitamin D. I eat a healthy diet and stay hydrated. Should I be taking any other supplement?

Jan 01, 2012
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Joshua Responds - Deborah - Long term hand injury from punching a wall, hand tendonitis and knuckle pain
by: The Tendonitis Expert

Joshua Comments:

1. Nutrients won't do much directly for the knuckle problem, but they will allow your body to work better, which will help your body 'heal' faster.

For instance, while symptoms of vitamin D deficiency include various symptoms of Tendonitis, that doesn't really apply to you here. The MAIN reason to get your Vit D level to between 50-80 ng/ml is because research shows that that reduces the incidence of breast cancer by 85% and the category 'all forms of cancer' by 33%. Plus immune system function, hormone regulation, muscle function, etc.

So I won't go much into nutrition for bone bruises, because bone bruising is a pretty specific situation that nutrition doesn't play much DIRECT role in.

2. You need to ice dip MORE. Read this Thumb Ligament Injury page for an idea of that.

3. Massaging might cause the sensation of pain, but you may have to push into that. I DO NOT believe in 'no pain no gain' but you've jacked up your hard tissue (bone, cartilege, connective tissue shrinkwrapping bone, interior joint surface, etc as opposed to skin/flesh/muscle/etc) and it's a -dense- sponge.

You need to force that tissue to sponge. Remember, just because it hurts doesn't mean there's damage. It definitely means nerve endings are firing etc.

Don't hurt yourself, obviously, but if you massage and it hurts but isn't damaging anything, then you just need to be careful not to irritate the existing pain dynamic.

If you make it more better with massage instead of worse even if you feel pain, they you're pushing towards benefit.

Make sense?

4. Tiger balm irritates skin and brings new blood to the area. That's good. But I prefer ice because you want old stuff OUT and then new stuff in.

5. You want to ice, ice massage, push fluid out of the knuckle/hand area and up the arm (like pushing water up a hose)

6. It's going to take some work. You punched something harder than your body multiple times. You did cause harm. Which is all part of the fun, yeah?

But now your body has been affected in a predictable set of factors. This won't go fast, but you can make it go faster.

7. Also, let's change your language. You're not injured. You're 'hurt'. There's a difference.

MAYBE you have actual rip and tear, but I bet you just have REALLY bad impaction bruise to bone/joint structures. Which is bad pain-wise, but it's not rip/tear bad.

Jan 01, 2012
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Thank you
by: Deborah

I will ice it often and do the ice massages.

As far as the vitamin D, I was just letting you know what supplements I was taking. Actually my last bone scan showed I was close to osteopenia and my Dr. increased my calcium and D tremendously. On my part I have increased weight bearing exercises. You would think practicing a martial art would be enough.

Thank you for your help. Anything that will reduce the pain and speed up the healing process is amazing. I will recommend your site and this information to my fellow karate-kas.

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Joshua Comments:

Hi Deborah. You're welcome!

Oh....the plot thickens. Weak(er) bones and system due to nutritional deficiency is a valuable clue.

Practicing a martial art -is- enough. Lack of nutrition is the problem in ostopenia and osteoporosis situations. Without the necessary building blocks, the body can't do what it needs to do. Lifting weights while still undernourished isn't going to prevent anything.

Yes, you told me what you were taking. But without letting me know what amount of what specifically, there's nothing for me to think/know about it.

'Tremendously' doesn't mean anything to me, numbers-wise. Some doctors think an extra 1,000i.u./day is tremendous.

How much, exactly? What kind is it? Is it prescription Vit D (which is Vit D2 which is essentially worthless) or is it D3? Magnesium too? (Can't convert the Vit D supplement into it's active form in the blood unless there's enough magnesium.

Specifics are important here.

How much Vit D are you taking, specifically?

What kind? D2 or D3?

What was your Vit D level?

When was the level taken?

How long have you been taking Vit D (meaning, how much have you taken over what period of time?

You don't have to answer, of course, but that's the kind of information I'd need.

Feel free to check out the Vit D pages at www.Easy-Immune-Health.com

Jan 02, 2012
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Answers from Deborah - Long term hand injury from punching a wall, hand tendonitis and knuckle pain
by: Deborah

Wow Joshua, we have now entered into the realm of total confusion! I say this because I try to inform myself on staying healthy especially as I age but I get conflicting information from Doctors and online research.

I take 2,000 mg of Calcium, 1,000 IU of Vitamin D3, 2,000 mg of fish oil (600 mg is from Omega-3 Fatty Acids, the rest is EPA and DHA), a multiple vitamin that pretty much contains the recommended daily value or less. According to the site you sent me to I should be taking more magnesium and I only get the 50 mg that's in my multi.

A side note to Vitamin D. I live near the beach on a small Island in north eastern Florida. Everyday I walk or bike with my border collie for 30-60 min. This does not include walks on the beach (barefoot to strengthen my feet and ankles) or working in the yard almost year round. I only wear sunscreen when I'm going to be out more than an hour; I don't burn easily.

The only blood tests I have were taken when I have my yearly exam and they showed no red flags. I was exposed to hepatitis 3 at some point in my life and have the antibodies in my blood but not the disease, so they check my liver.

My blood pressure is around 110/65 and cholesterol; can't remember the numbers but good was twice what it should be and bad was very low. My Dr. says it's genetic...I don't know. Once my blood pressure shot up to a dangerous level when my GYN put me on birth control pills to help with peri-menopausal symptoms. He actually personally called me at home to tell me to stop them immediately. I found a GYN who since has treated me with natural hormones. She is the one who increase my calcium, etc., but she never told me to take magnesium.

I eat healthy but I'm not a big eater and eat only when I'm hungry and stop when I'm full. I know that sounds funny but I rarely over eat. Most of my diet is a variety of fruits, vegetables, lean meats and fish. I snack on sardines a couple times a week. But I don't mind an occasional hot fudge sundae or slice of pizza.

The only broken bone I had was last spring when I slipped off a step and fractured my foot. It healed very fast and I have no pain at all in it.

About 15 years ago I lost the hearing in my right ear and according to the hearing and balance specialist I see, have no inner ear on that side. It seems like the oval window ruptured. It's made rolling and spinning in karate problematic but I'm not falling as much and now I'm able to dive over a chair, roll and jump to my feet, leap and spin and hit my target with no vertigo!

This is probably too much information but you wanted specifics..lol. Of course there is a lot more I can say but my Dr. says I'm in good health.

I would like to stay in good health; maybe better. Thanks for sending me the the other site. I was concerned I was taking too much Vitamin D because it's more than my Dr. recommended. But the calcium and D are in the same supplement.

Jan 02, 2012
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Joshua Responds to confusion - Deborah - Long term hand injury from punching a wall, hand tendonitis and knuckle pain
by: The Tendonitis Expert

Hi Deborah.

Yes, confusion is fun. Much of it comes from Doctors not keeping up to date with the research of their chosen field.

1. The US is the country that supplements with the most Calcium AND has the highest rate of osteoporosis. Why? Because doctors don't seem to notice that Vit D and Magnesium are required by the body in order to utilize calcium.

2. You may or may not be getting enough Vit D from the sun. YOu don't wear sunscreen, that's good. Do you get direct sun exposure? OR do you do the big wide brimmed hat and long sleeves thing?

Get your Vit D level tested. Other than that, we're just guessing about whether you need it or don't. Beach goers in Hawaii still test low on Vit D, due to sunscreen, and going home and taking a shower with soap (that washes the oily layer of the skin away where Vit D pre-production happens.

3. If you're super active, my unasked for advice is:
* More good fat. Fat is super important to a healthy, functioning body
* Eat even if you're NOT hungry. Part of the aging thing is you get less hungry, so eat less, so get less nutrition, so body doesn't work as well, so get less hungry, so eat less, so get less nutrition, etc etc downward spiral.
* MORE MAGNESIUM!

You're active and outdoors and overall eat healthy. GREAT! Now it's just a matter of fine tuning so you are MORE healthy and MORE able to do the activities you like to do without pain.

Punching hard objects is extra credit, and may require extra self care focus. :)

Jan 09, 2012
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Bruised Hand and knuckles from punching a 2x4
by: Anonymous

Joshua,

I puched a 2X4 several times in a row with my knuckles. My knuckles swelled but the swelling has went down but my knuckles are know black and blue but they don't hurt at all even if I touch them.

The only area that I have pain is towards the back of my hand. The pain is more when i touch it, it feels bruised. My wrist all gets really sore when typing or doing anything for an extended period of time.

It has been a week and i haven't been seen at all. I am assuming it is just sore and this is what I for doing it but is there the possiblitly there is something I could have done to it. Do you think it should be checked out? Thanks~

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Joshua Comments:

Hi Anonymous.

When anybody that punches a hard object with a soft object asks 'could I have done something to it?', the answer is always 'YES'.

But hey, life is short. Can't stop living.

So, here's what you need to know.

1. PROBABLY you're just badly bruised on the knuckles.

2. Your back of the hand will hurt because of pain enhancing chemical from the Process of Inflammation caused by the impacts. Plus it got all shook up from the impacts.

3. Unless something is broken or torn, there's really nothing a doctor can do for you. Even then there's nothing they're really going to do.

You have badly bruised/traumatized tissue. Small cracks/tears in a small area of small structures..there's nothing a doctor will do for that other than Anti-inflammatory drugs like Ibuprofen, splint or cast, prescription for rest, etc. Which are the same things you'll be prescribed for really bad bruises.

I would never tell you to not get it checked out by a doctor, of course.

4. Ice Dip and Ice Massage and Self Massage like a mofo. It's going to take a long time to get back to normal. But you can make it go faster with ENOUGH self care.

Jan 17, 2012
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19 year old female started boxing now has knuckle pain
by: Shannon

I am an 19 year old female. I have never hit a wall or anything to really damage my hands. I have recently bought a heavy bag wanting to get into boxing. Within no longer than 10 minutes my knuckles cramp up and feel like I need to crack them.

As soon as I straighten them out in my gloves the pain is unbearable. I do have carpel tunnel in three of my fingers but that only causes numbing every now and again.

Is it just normal where im just starting out?

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Joshua Comments:

Hi Shannon.

No, that is not common.

I need more information:

1. What is your history of activity/athletics?

2. Overall size/structure? Big beefy frame, light light lithe slender frame, somewhere in between?

3. Are you very flexible or hyper-flexible? Can you touch your thumb to your forearm? When you staighten your arm, does your elbow go past 180 degrees (past a straight line)?

4. When you first started on the bag, did you go all out? Or did you start light, and build up the force of your impact over time?

Jan 18, 2012
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Reply from Shannon
by: Shannon

1. I do a lot of cardio but I have never been into sports.
2. I'm 125 pounds, 5'4, only small.
3. I can't do either but i'm flexible.
4. I went a bit hard but I had to give up after a half hour because of my hands. My hands were still kinda sore days after.

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Joshua Comments:

I suspect a couple things, right off the back.

1. You went too hard to fast and traumatized your system/body. This doesn't means that you damaged anything, necessarily, but a 'traumatized' body can be just as debilitating.

2. Potentially you have 'loose' hand/knuckle structures. Some people just aren't built for boxing. IF your ligaments are naturally loose, then every time you hit a big, your whole bony hand joint structure separates out and/or impacts together more than it's supposed to.

Do this: with one hand grabe the knuckles/fist of the other hand. Squeeze some. Squeeze some more. How stable is your knuckle structure(s)? Meaning, does it collapse in and around itself, or is it relatively solid/sound/unmoving?

Jan 23, 2012
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6 months after wall punch knuckle misshapped and pinkie doesn't bend very far
by: Dave

Hi Joshua,

I'm 21. I wish I had found out about your site earlier, but 6 months ago I had punched a wall a few times. I felt a sharp pain after 2 or 3 punches, then noticed that my ring finger knuckle had started bleeding a little bit.

I immediately ran it through cold water and iced it for several days/weeks after. It had initially swelled up a lot. 6 months later- the swelling seems to have gone down but the knuckle now is bigger and not as sharp as the other 2. The pinky knuckle lost a bit of its prominence I'm guessing due to the increased size of the ring knuckle.

Also, when I extend my fingers back, my pinky seems to have a bit of an arch and can't extend as far back as the other 3 finger. When I apply a good bit of pressure to my ring knuckle, it still hurts a little bit. I haven't gone to the doctor and I've recently bought some bone supplement pills, strontium, calcium, etc.

Is there anything that could be done at this point or anything that could maybe help the reach of the pinky? Thanks a bunch.

Vitamin D, Magnesium, Calcium not so much (Vit D and Mag are required to utilize Calcium which we generally get enough of in our diets) ice dipping lots and lots, self massage of the entire area.

Diligence and patience.

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Joshua Comments:

Hi Dave.

No more punching walls for you.

It wouldn't be unsurprising to me if you have effectively reshaped your knuckles. They're semi-hard tissue, not hard tissue like bone. And it sounds like you've mashed them, literally.

Is there anything to do about that? Not much, though time and nutrition and self care will tell.

I'm not particularly worried about that, my focus is more on the lack of range of motion of, for instance, the pinkie finger.

When you bend your finger back you get a bend in it. Is that because the knuckles isn't moving so the finger has to bend extra to try to get as far back as it used to?

Jan 25, 2012
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Re: 6 months after wall punch knuckle misshapped and pinkie doesn't bend very far
by: Dave

Hi Joshua,

Thanks for the quick reply. For the pinky knuckle, when I compare both hands with the fingers extended the full length back, the pinky of my right hand has a bit of an arch that juts it away from the hand a bit, making it pretty much impossible for me to straighten it as much as the other hand.

In the first few weeks after the incident, the pinky had been arched even further and was painful to bring back to straighten, but it got a bit better and has been in about this same position for a few months now. Would this arch and inability to straighten be because of the increased knuckle size?

Also, it still hurts when I apply heavy pressure to the ring knuckle, ie: when I lean it against wall, does that mean that it's still healing?

I definitely won't be punching walls again, something like this happening really puts perspective on some things. Thanks for reading and responding, I really do appreciate it.

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Joshua Comments:

Hi Dave.

Ahh, when youth starts to realize it's lack of invulnerability..... :)

1. Yes, the more a knuckle joint has been misshapped, the more that will affect the functional anatomy/kinesiology/mobility. Not necessarily bad, but obviously not idea.

2. It's entirely common for bone bruises to take months and years to fully go away.

That tissue doesn't have direct blood supply like muscles do, so you the more you can do to cause circulation (old stuff out, new stuff in), the faster that bruised feel will go away.

Plus, of course, nutrition.

Jan 25, 2012
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Thanks
by: Dave

Hi Joshua,

Heh.. very true about the invulnerability aspect, but hey.. you live and you learn. Thanks so much for all the quick replies, you've really helped me a great deal.

All the best,
Dave

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Joshua Comments:

You're welcome Dave, no problem.

I generally consider 'pain' to be a VERY good teacher, if one is willing to learn the lessons.

Maybe because it's such a good motivator to pay attention...

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Long term hand injury from punching a wall, hand tendonitis and knuckle pain

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Long term hand injury from punching a wall, hand tendonitis and knuckle pain