How to Wrap Your Hands Properly

Why wrapping matters

Hand wraps are a must in any striking sport, including Muay Thai. A good hand wrap stabilises your wrist and hand to help absorb the impact of every punch.

What you need

• 180cm (4.5m) semi-stretch cotton wraps
• A loop for your thumb
• Velcro closure

Shorter wraps (120cm) are for bag-only sessions; 180cm gives enough length to support the wrist properly.

The wrap, step by step

This is one of the many ways people wrap their hands — here's a YouTube instructional. Or read below.

1. Loop the wrap over your thumb and wrap once across the back of your wrist.
2. Wrap around the wrist three times — this is your base.
3. Wrap diagonally across the back of the hand, between the thumb and index finger, and across the palm. Repeat 2–3 times.
4. Wrap each knuckle individually — lead the wrap between each finger, back across the back of the hand.
5. Finish by wrapping the wrist twice more and secure the velcro.

Common mistakes

• Too loose — the wrap will loosen and offer zero support.
• Too tight — will cut the circulation in your hands and they'll go numb. Wrap with your hand spread, not clenched.
• Skipping the wrist — knuckles alone aren't enough. The wrist is where most sprains happen.

Wash them

Wash your wraps every 1–2 sessions. They absorb sweat and bacteria. Try using a mesh bag in order to keep them from tangling in the machine.