Have you found yourself getting bored with the typical gym routine? Is the treadmill life or lifting weights no longer bringing you the excitement it once did? Well, look no further than boxing! Boxing classes and hitting bags are some of the hottest and most exciting new ways people are finding to workout. And no, that doesn’t mean you have to become a professional boxer or even have to stand in a ring against someone else. It does mean that you can burn hundreds of calories, build muscle, and have a blast all at the same time.
Boxing specific gyms and boxing classes, in general, are popping up all over Boston, incorporating boxing techniques into a workout that anyone can perform. Not only is boxing a great upper body workout, but it also challenges your legs and cardiovascular system as you are moving continuously and remaining light on your toes. One of the best spots to try out this new type of workout is at the EverybodyFights Seaport location. The gym is welcoming to all skill levels and you won’t find a better group of trainers. Click the link near the bottom of the page for an example of what a boxing workout looks like!
While boxing can be a fun and killer exercise routine, it’s important to keep in mind that injuries can occur if you jump in too quickly. In fact, experienced boxers are statistically more likely to develop an upper-body injury than those that don’t1. One of the most common pains from new boxers is a rotator cuff injury or tear. This type of injury can be brought on by repetitive motion, especially when that motion is new and not mastered. Yes, this includes all those jabs, crosses, hooks, and all the other punches you’ll be throwing at your new boxing class-if not performed properly!
The shoulder is a ball and socket joint. When looking only at the bones that make up the shoulder complex, there is little inherent stability. This lack of stability allows us to have a large range of motion at the shoulder joint. The rotator cuff muscles provide support and stability to the bones of the shoulder throughout the movement.2 The rotator cuff is made up of four muscles that must all work together to keep your arm and shoulder secure while throwing punches. When these muscles are asked to work harder than usual, over and over and over again… muscle damage and small tears can develop-if not performed correctly. This damage is what can lead to pain and stop you from returning to your new favorite boxing class.
If you are a new or experienced boxer and have shoulder or back pain, let POST Physical Therapy help get you back into fighting shape. And if you’re a new boxer or interested in beginning boxing, come in for an injury screen to help identify potential injuries before they can occur. Conveniently located inside of EverybodyFights Seaport, we at POST Physical Therapy can help develop an individualized training program to help you rehab an injury or prevent one from occurring.
If you would like further information or have any questions, please contact nick@postpt.com.
1. Seth Lenetsky, Matt Brughelli, Nigel K. Harris. Shoulder function and scapular position in boxers. Physical Therapy in Sport. Volume 16. Issue 4. 2015. Pages 355-360. https://doi.org/10.1016/j.ptsp.2015.02.003.
2. Huegel, J., Williams, A.A. & Soslowsky, L.J. Curr Rheumatol Rep (2015) 17: 476. https://doi-org.libraryproxy.quinnipiac.edu/10.1007/s11926-014-0476-x
