Boxing requires a long time training to gain coordination and control of the whole body.
Until beginners build muscle endurance and get used to boxing training, they’ll feel soreness in various parts of the body.
This article will discuss which muscles should be sore after boxing and what you can do to treat sore muscles.
Which Muscles Should Be Sore After Boxing?
After training, boxers are usually sore in these parts of the body:
- Back Muscles
- Shoulders
- Forearms
- Leg Muscles
These are normal especially if you’re a beginner since you’re not used to the constant impact and movement.
On the other hand, more advanced boxers are always sore for some reason or another, but they’re so used to it that they don’t notice.
However, these can also be caused by not properly warming up and cooling down, or by muscle overuse.
This is something to watch out for, since consistent muscle soreness can be a sign of an injury.
Back Muscles
First, boxers feel sore back muscles after training.
Many boxers overlook the key role their back plays in their success, until the next morning when their whole back is sore.
While this can be caused by poor posture and a weak core, it can also be caused by your body supporting your weight for long periods of time.
Depending on the cause, the soreness can extend from the upper back and shoulder blades to the lower back and lumbar spine.
Shoulders
Next, boxers feel sore shoulders after training.
Punching requires repetitious movements and impact, which puts heavy stress on the shoulders.
Even with proper form, the impact from hitting the heavy bag for long periods will cause wear and tear to the shoulder and rotator cuff.
Because boxers have to continually punch and keep their arms up, shoulder injuries are some of the most common injuries in boxing.
We think that this is the most important of the list because a shoulder injury tend to be cumulative; reinjuries become more likely after each time you injure it.
Forearms
Next, boxers feel sore forearms after training.
Usually this affects beginner boxers more than experienced boxers.
For beginners, their forearms aren’t used to the heavy impact of punching. In addition to this strain, beginners tend to constantly clench their hands.
As a result, many beginner boxers find that their hands shake after boxing.
This soreness becomes less of an issue after training with proper form and boxing technique.
Leg Muscles
Lastly, boxers feel sore leg muscles after training.
To throw power punches and dodge strikes, your hamstring facilitates all the squats, lunges, and dips needed to make it all work.
To stay light on your feet and move around the ring, your calves make sure that you stay grounded but always ready to strike.
Long training sessions can put major strain on all of your leg muscles.
How To Treat Sore Muscles After Boxing
After boxing training, you can treat your sore muscles by:
- Using A Foam Roller
- Using A Massage Gun
- Seeing A Physical Therapist or Personal Trainer
- Taking A Rest Day
In addition to treating soreness and pain, these practices will help to prevent common injuries.
Using a Foam Roller
First, use a foam roller to treat sore muscles after boxing.
You use the weight of your body against the foam roller to massage each muscle.
It’s cheap and effective physical therapy done by yourself and is especially handy for massaging the legs and the back.
If you’re feeling tight and sore in the back, a quick two-minute session rolling the upper and lower part of the back will help with pain management.
Using a Massage Gun
Next, use a massage gun to treat sore muscles after boxing.
While more expensive than a foam roller, a massage gun gives you the convenience of having a personal masseuse wherever you go.
Unlike a foam roller, it allows you to target specific muscles like calves and hamstrings more efficiently.
Seeing A Physical Therapist or Personal Trainer
Next, see a physical therapist or personal trainer to treat sore muscles after boxing.
This is important if you have recurring soreness that won’t go away after taking rest and using the other methods mentioned.
Physical therapy will help treat muscle pain and prevent injury in vulnerable areas.
On the other hand, a personal trainer will look at your technique and find flaws in your overall training plan.
Take advantage of their knowledge of sports medicine so you can perform your best.
Taking A Rest Day
Lastly, taking a rest day will help to treat your sore muscles after boxing.
Yes, we get it; boxing can be addicting.
(Even today, we still wake up at night sometimes because we were dreaming about boxing.)
Though it might seem like a good idea to train as much as you can, this will lead to burnout, injury, and sickness.
Rest and recovery are an essential part to your growth in boxing.
Conclusion
Though being sore after boxing is normal, it’s important to know the difference between normal soreness and symptoms of injury so you don’t push yourself too hard.
Your well-rounded training program should include stretching, a warmup/cool down, and a balanced diet for boxing.
To stimulate each body part listed above, you should do these warmups:
- Pull ups
- Side planks
- Jump roping
Each exercise trains multiple areas at once, like core strength, upper back strength, and posture.
If you’re still feeling lingering soreness after a couple of days, see a medical professional or physical therapist to incorporate proper rehab into your training routine.
If you’re having trouble deciding what boxing equipment to get, check out these articles: