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No matter what exercise will make you sore and Improper form will increase that no matter the exercise and aimlessly flailing is improper form.
I pulled something In my elbow when I first played cause I overextended frequently. I was down and out for the better part of 6 months. I learned my lesson and now play this game with less intensity but steadily adding power progression as my weight training and body safely allow.
What's important is that you're paying attention to how you're punching and making sure you're not swinging in a way that's hurting you. Muscle soreness isn't the main concern if it's just muscle soreness - you'll probably be getting that with any new physical activity regardless of how much you warm up or stretch, but you do need to let yourself recover before playing again. What you need to watch out for is making sure you're not throwing harder than you can control or extending your arms in ways that could tear a muscle, tendon, or ligament.
By default, the game adjusts to your strength, so there's no need to throw harder than what's comfortable. Make sure you're punching with your body and not just with your arms, and while it's important in boxing to maximize speed at the point of impact, make sure you're not targeting your punches past your comfortable arm extension range.
I personally use 1 to 2 pound weighted gloves that mimic having boxing gloves on so your wrist doesn't take the brunt of the weight but I won't recommend anyone to do the same as it can be dangerous.
Ian was spot on when he mentioned shadow boxing which causes no damage to the boxer when done properly. There is a power and movement threshold specific to each of us than we must adapt to and or train to improve or injury will be a likely outcome.
The same risks are inherent in all physical activity, VR is no different. Yes you can pop your shoulder out of it's socket, pull a lat, get tennis elbow from throwing a powerful but badly thrown punch but you can do the same when throwing a baseball.
It got to the point where i believe i was medically fatigued after the 5th day with 5-8 fights a day. Forced myself to take 2 days off, and wow i cant believe how better i feel and look so early in.
Sooo tl;dr fatigue is the only issue i can think of but easy to remedy
But nah -- hitting the air has way way less chance of hurting you than repeatedly delivering high velocity impact to your muscloskeletal system :D
Also, missing a punch is more tiring than landing a punch, so playing this game should actually be more tiring than actually hitting a heavy bag. Enjoy the intense workout!
This!
That was what I was trying to say. Full extension and the impact on joints. Makes sense.