AP Photo/Elaine Thompson
“This ain’t tennis, it’s a martial art.” – overheard on the mat.
It should come as no surprise to anyone that the injury rate among martial artists is higher than popular sports such as running, tennis, and squash. In fact, the risk of injury to a martial artist is equivalent to that of a rugby player.
It is important to remind yourself that you do this because you enjoy it, and for some of you, martial arts have become a way of life. Major injuries can take this away, sometimes permanently. As such, you need to take proactive measures to prevent injuries, so you can train hard, without compromise.
Most martial artists tend to deal with minor injuries by taping up and going to class. It is the major injuries to the joints and long bones of the limbs, the phalanges, the cranial and spinal bones and tissues that may take a martial artist out of this lifestyle permanently. These injuries can be prevented through conditioning, warm-ups and stretching, and nutrition.
Conditioning
You can simply keep training until things stop hurting, or add an off-the-mat conditioning regimen. In particular, exercises that increase flexibility and strengthen connective tissue are key to injury prevention. Weight training, body weight calisthenics, yoga, and pilates, all fortify the body’s structure. It is important to remember that conditioning off-the-mat and actual training work hand-in-hand to improve the body’s ability to withstand the repeated impact of martial arts.
Warm-ups and Stretching
Muscles and joints are more prone to injury when cold. Warm muscles are more flexible, and can contract much faster, increasing both strength and speed. Warm joints are better lubricated and more flexible, and able to withstand more punishment. Muscles and joints are considered to be warm when body temperature has increased by 2 degrees through light exercise.
Only when you have warmed up should stretching begin. When you stretch, it is vitally important that your form is correct and that you stretch gradually, without jerking or bouncing.
Nutrition
Nutrition plays a significant role maintaining and healing the body’s supportive structures. Antioxidants and minerals such as vitamins A, C, and E, beta-carotene, and selenium help reduce post-exercise muscle damage and soreness, while vitamin D and calcium can work together to strengthen bones and reduce the incidence of fractures.
Finally, do not be reckless with yourself or your training partners. However, being overly cautious can have the opposite effect. Many injuries have been caused by hesitation and irregular movements. Simply take proactive measures and practice normally.
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