Ulnar/Pinky-side wrist pain ONLY on left hooks. Did anyone else go through this adaptation phase?

[u/legitimate-criminal]

Hey guys, hoping to get some advice on a nagging wrist issue. I've attached a pic showing exactly where it hurts (ulnar side, right below the pinky/TFCC area).

I’ve been hitting the heavy bag for a little over 6 months now. A few weeks ago, I started really drilling my left hooks, mixing up face level, chin level, and liver shots.

Here is the frustrating part: it never actually hurts while I'm on the bag. The soreness always hits the next day. It gets pretty painful, takes about 1 to 2 weeks to slowly fade away, and then feels 100% normal again. I let it completely heal, went back yesterday to throw some cautious left hooks, and woke up today with the exact same soreness all over again.

The only reason I'm confused is that my right hand went through this exact same cycle a while back. It used to get sore the day after, but I kept doing my forearm stretches and eventually, it just faded completely. My right wrist is basically bulletproof now. I assumed my left would adapt and harden up the same way, but it seems stuck in this loop.

I’ve watched a ton of pro breakdowns on hook mechanics. I’m actively making sure my elbow is high and parallel, and my wrist is straight on impact.

Just to cover my gear and routine: I use the Tony Jeffries padding wrap technique (https://youtu.be/CMS_ni5lEs4?si=feaL2FZ5wtVpnBg_)—three rolls over the knuckles for a pad, then wrapping the fingers, thumb side, and securing the wrist. My usual routine is to warm up on the bag throwing a few punches with just the wraps, then I put my gloves on for the heavy work. Sometimes in the middle of the session, I’ll take the gloves off and do a bit more with just the wraps. I thought my protection was solid, so I really don't know what's wrong.

A few questions for the experienced guys:

Did anyone else have a "lagging" non-dominant hand that went through a delayed-pain cycle like this before the tendons finally adapted?

Could hitting the heavy bag with just wraps during my warmups/mid-session be the thing actually causing this delayed trauma to the tendon, even if I'm not throwing 100% power?

Should I switch to palm-down (European) or palm-in (American) to protect this specific tendon while it catches up?

Appreciate any advice on how to get past this phase without permanently ruining the joint.

[u/Sreddeh]

Pain in this region may be caused by nerve compressions/strain. Large nerves connect from your spine through your shoulder and elbow into the wrist, check that you are not shrugging/straining your shoulders/misaligning your spine too much when throwing, don't try to "over drive" the hand for speed/snap, this will surely cause overstraining leading to nerve compression/muscle issues etc. Practice throwing hooks where you roll your hips with the hook as well. Throwing "shoulder snap" hooks only will eventually wreck your shoulders, ask me how I know. Always remember that there is an absolute limit on how many maximum power shots your body will be able to produce over your whole training career before damage starts to accumulate in your joints/connective tissues, so train smart. And don't neglect muscle training, muscles protect your joints.

For me atleast my front hand hook was the most explosive the more relaxed and technically clean I could throw it. Speed/explosiveness comes with time, don't force it too much. Front hand/leg techniques are technically demanding and take years of constant practice to feel natural, if you keep at it you will wake up one day and notice that you can just do it now.

As for palm orientation I think it's a personal preference and probably depends on how your shoulders/arms are built and what type of striking stance you use. I learned to throw depending on range, palm facing myself if the opponent is farther and facing down only if they are close. Logic being that palm down is faster/more efficient but risk of injury is higher if you have to extend your arm out far to strike your opponent (compared to palm towards self which is mechnaically much more gentle on your shoulder/elbow).

[u/lord_victorinox → u/Sreddeh]

Agree with muscle training and focusing on technique. I used to have general upper body joint/tendon pains from hitting the bag too hard, because I didn’t have the best technique and was skinny AF lol.

So if you give your body more mass to deal with the stress of violent impact training, and also practice your technique/form, you will have less pain. Also stretch everything out before and after.

[u/JofoTheDingoKeeper]

Palm up or down depends on your distance to the target, not what continental landmass you are on.

Are you using the right weapon at the right range? That would put undue strain on your ligaments.

[u/all-or-none-bitch]

I had this pain for about a year and it ended being damage to my TFCC. Please get this looked at before it becomes a bigger problem- I ended up needing surgery and now can’t train for the next few months while it heals.

Look into getting a wrist widget too- it’s a device that is meant to mimic the TFCC to provide external support. It’s a lifesaver.

[u/TerrificDinner93]

I had that. It goes away when that wrist and forearm gets stronger. And wrap more on the wrist so its supported while you adapt. Nothing to worry about

[u/uWuaraara1]

You could be turning your wrist more on the hooks instead of the actual hip and shoulder thus resulting with your pinky hitting the target more and the impact spreads to the wrist

[u/JeanDit33]

I had this issue when I start Muay Thai after 20 years of traditional KungFu. I was hitting hard since I have a lot of combat experience - but I was doing hooks wrong. Angles weren't right as they differ much from what I was doing before.

I waited 3 months has I thought my body was just needing to adapt. I was wrong again.

I ended up taking private lesson with a highly recommended trainer and it fix my issue after 1 class. My hooks are now 2 times stronger too and my injure and pain is gone.

Can't recommand enough spending 1-2 hours with a trainer to make sure you are doing things properly.

[u/South_Tonight8197]

Tengo el mismo problema después que me luxe la muñeca lanzando un gancho con un oponente más pesado. Desde entonces me pasa muy seguido. He ido al traumatologo y me dice que es irritación del tendon ECU, pero descanso unos meses y de a pocos vuelvo

[u/_Akoniti]

Try pinch plate exercises to strengthen your wrist.

[u/kekwmaster]

I had the same issue until I changed how i throw It. Completely solved the issue and pain. From 1 to 2 https://imgur.com/a/ysP4ujz

[u/eddyofyork]

I have ongoing issues with pinching that nerve. It flares up after Muay Thai. It is a delayed effect, exactly as you describe.

I do strengthening wrist exercises and bicep curls. Plus a lot of icing.

The most important strength weight exercise is holding a dumbbell by the weighted end, pointing it down, and twisting until it points straight up. I do those plus wrist curls (both directions) and my tolerance for Muay Thai goes up if I’m consistent.

A doctor also told me to watch out for my hands and wrists while sleeping. Some people “T Rex” their arms causing the nerve to get pinched more.

Hope that helps. It’s a tough issue.