From Setback to Comeback

Going from setback to comeback is important when training in any physical contact sport. Martial Artists are also not immune from getting an injury or two as go through their journey. The combination of techniques and sparring are known skills that can be hard on the muscles, joints and ligaments. This is especially true if you have been training over a long period of time, you will experience some wear and tear.

But let’s be real injuries can also occur outside of the dojo. Kids can hurt themselves at school or maybe you injured yourself just by having a fall. While minor injuries will not render you incapable of training, it is still important to tell your martial arts sensei about your injury. You might need to sit out certain activities or slightly adjust your technique so you are more comfortable and not in pain.

COMMON INJURIES IN MARTIAL ARTS

Martial arts injuries can range from minor bruises and sprains to more serious like fractures and concussions. Here is a breakdown of the most common injuries, how they can occur. But also how to go from setback to comeback.

• Strains and Sprains: These are perhaps the most common injuries, affecting muscles and ligaments. They often occur from overstretching, improper technique, or sudden movements.
• Bruises: Bruising is another common occurrence, especially in contact martial arts. These are typically superficial and heal with time.
• Fractures: While less common, fractures can occur, especially in the hands and feet, due to improper striking techniques or inadequate protection.
• Concussions: Though rare, concussions can happen, particularly in martial arts that involve sparring or competition. They require immediate attention and proper recovery time.

Prevention Strategies The key to injury prevention lies in a multifaceted approach that includes technique, preparation, and mindfulness.

USING PROPER TECHNIQUES

The foundation of stopping injury is by using proper technique. Your instructor is not efficient in martial arts; they are also trained to teach techniques that minimize risk. By ensuring that its practitioners execute techniques correctly, therefore we significantly reduce the chances of sustaining an injury.

• Warm-Up and Cool-Down: Every training session begins with a thorough warm-up and ends with a cool-down period. This increases flexibility and blood flow, reducing the risk of muscle strains and sprains.
• Gradual Progression: Building your skills gradually will allow your body to adapt to new demands, reducing the risk of overuse injuries.
• Protective Gear: Using appropriate protective gear, such as mouthguards, headgear, and padding, is crucial. This equipment is designed to absorb impact and protect vulnerable areas.

 TRAINING AROUND MINOR INJURIES ( from setback to comeback)

1. Listen to your body and avoid anything that feels awkward or uncomfortable.
2. Open up to your sensei and to tell them exactly where it hurts and if you have seen a doctor what advice you need to follow.
3. Tell your instructor if you are on any medication (anti-inflammatory meds, painkillers, etc).
4. Stop training if the injured area hurts too much, especially if it is a chronic injury.

Unfortunately, if we experience a serious injury this can render us unable to train, despite how determined we are. I know just how frustrating this can be. At the moment I have a extentsive torn rotator cuff and have been medically advised not to train until I am fully recovered. While you are recovering even though moving and strengthening the injured area is a natural part of the process. Please remember that if you are feeling immense pain or any discomfort during regular exercise, you might actually be doing more damage. Also you will find it is prolonging the time it takes to fully heal and stop you from getting back to things you love. If you are ever in doubt, talk to your doctor or see a physiotherapist before you resume any martial arts classes.  This is especially important if you have be advised to hold off for a period of time.

BE CAREFUL NOT TO CREATE ANOTHER INJURY (FROM SETBACK TO COMEBACK)

The last thing you want to be doing is pushing ourselves too hard too fast. If you have any unbalanced unilateral movements can affect your legs, hips, back and arms. When you decide to train around an injury, it is best not to overwork one muscle group to the point where you might feel fatigue or are in any pain.

If you are uncertain or you don’t know which exercise to choose, please ask your sensei. It is better for you to adjust your training and techniques, rather than to push yourself too hard too fast.  Any martial arts instructor will be more than happy to accommodate your injury with guidance and help so that you can continue your training. Insuring you are safe and pain free.

RECOVERING BETWEEN MARTIAL ARTS CLASSES

If you have a soft tissue injury such as a tendon, muscle or ligament, staying active is quite beneficial. I have been told by a physical therapist that we should not have lying around and it is safe to do some light exercise involving the injured section of your body.

These movements are not meant to be intense, but should be natural movements. Then you can slowly add resistance to strengthen the infected area. Make sure you take it slowly and follow your intuition and common sense. What you are trying to accomplish is to increase the blood flow to the injured area.

FOCUS ON TECHNIQUE, NOT POWER

Sometimes when we receive an injury its can be interpreted as a sign that we need to slow things down. You don’t have to cease training but simply slow your techniques

Make sure to remain conscious of your movements and try to feel your injury, so that you don’t aggravate it. Listen to your body and respect the limitation until you have recovered. Understand that keeping your entire body active during the recovery period, you will help to accelerate the healing process.

Think about it by training around injuries this can be help focus on your weaknesses and to increase strength of other areas.  No matter what martial art you train in, there are many techniques that you could practice when you are slightly injured.

CREATE A PLAN (FROM SETBACK TO COMEBACK)

I cannot stress this enough please consult with your doctor or physical therapist before thinking about returning to martial arts. Discuss your desire to return with your martial arts instructor. This should include any advice of how slowly you should ease your way back into training. What exercises you will do in the dojo or any physio you need to do at home .

START SLOWLY

As martial artists like to be consistent with our training, but if you push your limits too quickly could cause you to relapse with your recovery.

Maybe you’ve been out of training for several months you will need to slowly re-integrate back into training by working with your instructor. You need have the freedom to be able stop, rest, modify, or otherwise train at your own pace.

I know it can be easy to become frustrated when you are re-entering your martial arts training. All your muscle memory for your techniques and kata will still there, but your body might have a harder time keeping up. Treat your body the way a mechanic would treat a car. Remain curious, patient, and innovative with how you can strengthen and re-train as you slowly make your way towards a full recovery.

CHALLENGE YOURSELF SAFELY

Everyone will encourage you to “take it easy.” That is helpful advice. Coming back from any injury can feel scary . You might have even developed mental or physical blocks as a way of protecting yourself. You might also feel not as fit due to the lack of training.  Start with blocks or strikes but be careful with techniques like kicking, pivoting, balancing, or jumping, slowly introducing these more challenging techniques . This is the perfect way to go from setback to comeback.

LOOK AT COMPLEMENTARY EXERCISES

Depending on what type of injury you have, there are different type of excises you can use to enhance strength, flexibility, and agility. Strength training with resistance bands, yoga or maybe even swimming can help you with recovery and fitness. If you are using a physical therapist that will advise you on recommended exercises and stretches for your specific injury.

Martial arts is very important for mental health. So with diligence, care and planning. You can make your way back to doing what you love.

OPEN COMMUNICATION 

Going from setback to comeback is essential at having of open communication and having a healthy recovery. All practitioners want to train in a supportive environment where they feel comfortable discussing any discomforts or potential injuries with their instructors is vital. If you have sustained any injuries acknowledging this by early detection will allow for adjustments in training and prevent more serious injuries.

 Rest is just as important as the training itself. Overtraining of any kind can lead to feeling burnout and also increases the risk of injury. I truly believe that we need to listen to our bodies and take necessary rest days.

 MARTIAL ARTS IS NOT DANGEROUS

It’s important to reiterate that martial arts, when practiced with the right precautions, is not dangerous. There are many amazing benefits in training martial arts such as physical fitness, mental discipline, self-defence. In my experience these benefits far outweigh the risks. Fostering an environment where safety is paramount, it ensures that practitioners can focus on their growth and enjoyment in martial arts without concern for injury.

 KARATE FROM SETBACK TO COMEBACK 

Karate is a martial art that emphasizes both physical prowess and mental discipline. It involves a variety of techniques including striking, kicking, blocking, and evasive body movements. Practitioners of karate require agility, strength, speed, and precision. The art combines dynamic movements with static poses and requires both aerobic and anaerobic capabilities.

KEY ASPECTS

• Diverse Range of Movements: Karate incorporates rapid, explosive actions as well as slow, controlled movements, demanding versatility from the athlete.
• Impact and Contact: While training or competing, karateka’s engage in activities that can put significant strain on the joints and muscles, especially during kumite (sparring).
• Mental Focus and Concentration: Beyond physicality, karate demands mental focus, strategic thinking, and the ability to anticipate an opponent’s moves.
• Injury Prevention and Management: if you can find a physiotherapist with experience in martial arts they could provide targeted strategies for injury prevention and effective rehabilitation plans, tailored to the specific requirements of the sport.
• Performance Enhancement: Understanding the biomechanics of karate techniques, can assist in optimizing your form, enhancing power and reduce the risk of injury.
• Recovery and Conditioning Advice: Learning conditioning exercises and recovery techniques appropriate for karate. This is crucial for maintaining fitness and preventing injuries.

COMMON INJURY IN KARATE

 

1. Hand and Wrist Injuries: From impact during punching and blocking.
2. Ankle Sprains: Due to quick movements and changes in direction.
3. Knee Injuries: Including ligament strains from kicking and sudden movements.
4. Shoulder Injuries: Resulting from repetitive striking and blocking motions.
5. Concussions and Head Injuries: Potential risks during sparring
6. Concussion: Forceful contact to the head, whether accidental or intentional can cause the brain to experience whiplash and shake within the skull. This can often cause cognitive dysfunction, headaches, nausea, dizziness and can become dangerous with continued impact.
7. Extremities (Sprains, strains, cuts and fractures): Generally the most common injuries include minor bruises and cuts to the arms and legs. On occasion there may be joint injuries such as ligament sprain or muscle strain.
8. Head/Ears/Nose (cuts and bruises).

PREVENTION TECHNIQUES 

 

So, now look at how can we work on preventing the incidence of some of these injuries, especially those unnecessarily obtained due to poor injury prevention?

• Strength and Conditioning: Regardless of how you train, strength, speed and power are generally all required to perform techniques. You will find the majority of sprains and strains often poor technique execution. A lot of the elite martial artist also train in weekly gym sessions on top regular training as this ensures their body is not only technically skilled, but also physically strong enough to support the high demands of the sport.
• Find The Most Appropriate Help: a You may find It is very difficult to have patience at times in the recovery phase. Making sure you don’t comeback prematurely and end up aggravating a previous injury. Remember just because you don’t feel anymore pain, does not mean the injury has healed. Always make you get the all clear, before you return.
• Recovery and Nutrition: You wouldn’t necessarily believe it, but nutritional deficiency is one of the greatest reasons for injury. Look at it this way, if you don’t fuel your body with nutritious foods or getting enough sleep. Then is easy to make unnecessary mistakes.
• Have you ever felt light-headed during training? You may have not fuelled your body enough or in the best way. Being tired or lethargic is not the ideal way to prepare you to perform a techniques.

FINAL THOUGHTS FROM SETBACK TO COMEBACK 

In the dynamic world of martial arts, safety isn’t just a precaution; it’s a foundational principle that supports every kick, punch, and maneuver. Regardless if you’re a advanced martial artist or a just a beginner.  Understanding how to minimise the risks, using proper technique and the importance of rest and recovery.

Remember, martial arts is a journey—one that should be approached with care, respect, and a safety-first mindset. Join us, and let’s embark on this journey together, with confidence and peace of mind.

Happy training

Elevate Your Martial Arts Performance