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A Comprehensive Guide for Preventing Sports Injuries – Focus on Your Wrists in Krav Maga Training

by Jan Tevini


KMG Krav Maga is a fast-paced and combative self-defense system that relies heavily on striking and grappling techniques. With all the punching, blocking, and grappling movements involved, your wrists are vulnerable to injury. Wrist injuries can significantly hinder your ability to execute techniques effectively and may lead to long recovery periods. To ensure you protect and strengthen your wrists during KMG training, we’ll explore essential strategies to keep your wrists healthy and injury-free.

1. Understanding Common Wrist Injuries

Before delving into preventive measures, let’s familiarize ourselves with common wrist injuries in physical activities:

  • Wrist Sprains: A wrist sprain occurs when the ligaments around the wrist joint are stretched or torn, often due to improper punching or blocking techniques.
  • Tendinitis: Wrist tendinitis involves inflammation of the tendons in the wrist and can be caused by repetitive movements like punching or grappling.

2. Wrist Warm-Up and Mobility

Prioritize wrist warm-up exercises before each KMG Krav Maga session:

  • Wrist Circles: Gently rotate your wrists clockwise and counterclockwise to increase blood flow and mobility.
  • Flexibility Exercises: Perform wrist flexor and extensor stretches to maintain wrist joint flexibility.
  • Range of Motion: Move your wrists through their full range of motion, including flexion, extension, radial deviation, and ulnar deviation.

3. Proper Technique and (Grappling) Gloves

Adopting proper technique is vital for wrist protection in Krav Maga:

  • Gloves: Wear supportive gloves or wrist wraps to add stability and reduce the risk of sprains during impact. 
  • Align Wrist and Fist: Ensure your wrist and fist are aligned during punches to avoid excessive strain on the wrist joint.

4. Strengthening the Wrists

Strengthening exercises can enhance the stability of your wrists:

  • Grip Strength: Use grip strengtheners or perform wrist curls with light weights to strengthen the muscles around the wrists.
  • Push-ups or Planks on Knuckles: Gradually build wrist strength by performing push-ups or planks on your knuckles.

5. Impact Training Progression

Gradually introduce impact training to avoid overloading your wrists:

  • Focus on Technique: Initially, focus on perfecting your punching and blocking technique before adding power and speed.
  • Controlled Impact: Start with controlled impact drills to condition your wrists gradually.

6. Recovery and Post-Training Care

After an intense KMG session, prioritize wrist care:

  • Cooling Down: End each training session with a cool-down routine that includes gentle wrist stretches and rotations.
  • Ice Massage: Consider applying an ice massage to your wrists for 10-15 minutes after intense training to reduce inflammation.

7. Seeking Professional Advice

If you experience persistent wrist pain or injuries, seek guidance from a healthcare professional or physical therapist with experience in sports-related wrist issues. They can provide personalized recommendations and exercises to aid recovery and prevent future problems.


In KMG Krav Maga, wrist health is essential for powerful strikes, effective blocks, and overall technique execution. By incorporating wrist warm-up exercises, using gloves and handwraps, and progressively strengthening your wrists, you can significantly reduce the risk of wrist injuries during training. Remember to listen to your body, maintain proper technique, and seek professional advice if needed. With strong and healthy wrists, you’ll be better equipped to face any adversary and master the art of KMG Krav Maga. Train hard, train smart, and keep your wrists in top-notch condition!