| Modern martial arts training should be conducted in a | | | | bruised knuckles. This is easier to treat, use an ice |
| safe manner however there are still risks that cannot | | | | pack on the fingers to slow the swelling and avoid |
| be avoided which can lead to injury. These accidents | | | | moving the fingers until the pain has subsided. To avoid |
| could put you out of training for weeks, months or | | | | this kind of injury be sure to wear adequate protection. |
| even years. Let's take a look at the most common | | | | In grappling arts a common practice is to tape the |
| injuries and how to treat and avoid them. | | | | fingers together to help strengthen them, in striking arts |
| Muscle strain - This is especially common in striking | | | | wear adequate gloves and revise your technique to |
| forms using high kicks and usually occurs in the groin | | | | make sure you are punching correctly. |
| area. Symptoms are pain in the muscles with swelling | | | | Sprains - Most common in the wrist and ankle. |
| and bruising although this could also indicate a tear so | | | | Symptoms are usually pain in the joint while moving, |
| treat with care. Rest is the best way to treat this injury | | | | swelling and bruising. Again rest is an important part of |
| along with applying an ice pack to prevent swelling and | | | | the healing process along with elevating the joint and |
| bruising. Applying heat to the area after a couple of | | | | applying a cold pack for up to 20 minutes several |
| days instead of ice should help speed up the healing | | | | times a day. Once the swelling has gone down work |
| process (apply ice straight after a training session). If | | | | on gentle exercises that will improve the range of |
| the pain does not subside after 24 hours you should | | | | motion and later move on to exercises that will |
| seek medical advice. Instructors in modern martial arts | | | | strengthen the muscles around the joint. To avoid this |
| should be able to identify when you are ready to | | | | type of injury be sure to warm up adequately before |
| return to training, if in doubt consult a doctor. To avoid | | | | your workout, wear appropriate supports (for example |
| muscle strain you should perform exercises to | | | | wearing wrist straps when using a heavy bag) and |
| strengthen all the muscles in the body. Be sure to | | | | build the muscles surrounding these joints. Sprains are |
| warm up properly using dynamic stretches to gradually | | | | most common in beginning students as they very |
| bring the range of motion up to your current limit. | | | | often do not have their technique correct. Talk to your |
| Finger and knuckle injuries - This is common in | | | | instructor and make sure you are performing all the |
| grappling arts such as Judo and Wrestling. If you feel | | | | techniques correctly. |
| pain in the fingers try to move them, if you can't | | | | The general advice for any modern martial arts injury |
| without feeling a lot of pain then it is likely you have | | | | is to rest, use an ice pack and warm up adequately |
| broken or dislocated the finger. You should seek | | | | before the main effort in a workout. If pain persists you |
| medical advice if this is the case. If you can move the | | | | should seek qualified medical advice. I hope this bit of |
| fingers but there is a dull pain you have probably | | | | advice will ensure you have a safer training session. |