Any type of physical training or exertion has its fair share of injuries and health risks, especially if the sport includes hitting one another. But, in something as physically tasking and rigorous as martial arts, you’re bound to hit a few roadblocks of injuries here and there along the way. But the fact that injuries are inevitable does not mean that you can’t do something about it. There are a lot of ways to ensure that even if injuries do happen, they don’t happen as frequently.
In order to help you stay physically fit with zero downtime, we’ve come up with a list of all the measures you can take to keep yourself healthy during martial arts practice. However, before we do that, let’s take a few minutes to talk about exactly what you’re protecting yourself from. Here are a few of the most common injuries trainees face during martial arts practice.
Cuts and Bruises
These are by far the most common injuries. They may not hurt that much, but that doesn’t mean that they shouldn’t be looked after. Bruises may occur from falling or continuously straining a single part of your body, like punching a bag for hours. If you’re constantly getting bruises, make sure you wash the area with soap and apply a bandage before returning to your session. It should take just a couple of days for the cuts to completely heal up.
Missteps and flawed movements are a core part of the training regime of young practitioners. It’s common to sprain an ankle or a joint every other day while you’re still learning how to move around efficiently. Apart from that, you could sprain something if you land awkwardly, punch weirdly, or jump right into training without warming up first.
Fingers and Toes
Apart from moving around, martial arts movements are basically a series of punches and kicks; that’s why you could end up hurting your fingers and toes a lot of the time. This happens usually due to holding your hands in the wrong position or kicking at a wrong angle. These injuries are more severe since the extent could be anything from a minor swelling to a broken bone. You need to ensure that you get proper medical attention following a toe or finger injury.
Concussions are the most dangerous injury that can happen in martial arts as they have the potential to be life-threatening. Concussions aren’t as a direct injury as falling on your head or getting hit to hard can cause them. The reason concussions are dangerous is because they may not hurt or even cause you to lose your balance. However, the problem is there and if you return to training, it may lead to another concussion or even death. Concussions are a risk in every sport, but it’s important to remember that it’s an injury that has ended the careers and even lives of hundreds of athletes in their prime.
Now that you know how dangerous a sport like martial arts can be, let’s move to the actual topic at hand: the safety measures. Here’s what you need to do to make sure you mitigate the risk of getting injured on the mat in Martial Arts.
Wearing the Right Clothing
Choosing the right clothing and gear are two of the most critical factors in the martial arts, but it’s also one of the most overlooked. People just don’t think that they need to spend that much money on gear and that’s what causes half of their future injuries. Baggy clothes or ill-fitted gear is a hazard to both you and the instructor. In order to ensure that your gear doesn’t end up being the reason behind your injury, we highly recommend buying from credible vendors like Hayabusa, Adidas, Everlast and Venum. These companies specifically tailor their gear to ensure that something series doesn’t happen because of the gear. Secondly, ensure that the size of the equipment is right for you. Reliable equipment manufacturers bring out their products in a wide array of sizes. Experiment and find something that perfectly suited to you.
Warming Up Correctly
Would you normally walk into the gym and jump straight into deadlifting a hundred kilograms? The answer is absolutely not. Warming up is a key part of the training phase as it gets your muscles ready for the physical exertion ahead of you. Skipping this phase could be extremely dangerous. If you choose to work out without warming up, you’re risking a long, long list of muscular injuries that could greatly affect your body’s health in the long term.
Keeping Track of Your Injuries
Do you feel a small pain in your back every time you work out? If so, then this could be something really serious. The key to moving forward in Martial Arts with the least amount of injuries is to treat every small inconvenience as a life-threatening ailment. If you’re feeling any kind of discomfort, make sure you visit a doctor and get it checked out. Most of the time, if you work out with an existing injury, you’re putting yourself at risk of even more damage. And, in some cases, this damage can quickly add up and turn into something irreparable.
In many cases, people will lie about their existing injuries. In professional sport, lying about injuries is common practice when athletes know that they will be benched if the truth about their injury comes to light. So, they just keep doing their thing with an existing injury from a fear of being sidelined. You need to realize that being sidelined for a month because of a sprain is not a bad thing. But, if you lie to your instructor and hide your injury, you’re risking it becoming a hazard to the rest of your body. Because of the simple sprain, your movement could be hindered and you could fall or hurt yourself in a lot of ways.