All the styles in martial arts feature high-impact contact ranging from kicks to punches and take-downs. Unfortunately, as the body takes all the hits, the risk of injury grows. As a result, many students develop a wide variety of injuries as they advance in their training. Nonetheless, most of the injuries are avoidable. Here is a closer look at how to prevent Injuries in Martial Arts

Common Points of Injury in Martial Arts

The best way to understand all the protective options available in martial arts is to look at some of the common points of injury.

Wrists and Fingers

Throwing a punch engages several muscles and joints. The shoulder, elbow, wrist and finger joints work in tandem to form a good punch. Unfortunately, poor technique puts all these joints at risk of injury. The wrist, in particular, is the most common site for sprains and other injuries in martial arts practice. Unfortunately, the joint has little muscle cover to protect it, and only thin ligaments and tendons run across.

The fingers are also common sites for sprains and fractures. In most cases, the cause is poor technique. Nonetheless, fingers remain a focus for injury even when the technique is flawless since the fingers are the initial point of contact for punches.

Head Injuries

Unfortunately, head injuries are one of the most common and dangerous injuries in martial arts training. These range from concussions to soft tissue injuries. Most head injuries are sustained during take-downs, however, punches and kicks to the head are also common causes.

Strikes to the head are central in the practice of Boxing and Muay Thai, while Wrestling, Brazilian Jiu Jitsu, and Mixed Martial arts involve submission holds that put the head and neck in dangerous positions. Therefore, it's inevitable that your head will receive intentional or accidental hits despite the style you practice.

Bruising and Wounds

Like most contact sports, bruising is fairly common in martial arts. Contusions occur from hard hits on soft tissues, while wounds form from abrasive impacts. Nonetheless, most bruises and wounds are not extensive or deep enough to warrant anything beyond simple first aid. Some of the common sites of bruising are the shin, forearm, chest and back.

Other Points of Injury

Other areas prone to injury include the ankle, ribs, and back. Fortunately, most injuries sustained from training are not severe.

Nonetheless, it's important to reduce the probability of injury as much as possible. Here are some steps that aim to keep injury to a minimum in martial arts.

Warm Up Well

Before commencing with training, it's important to warm up properly. Warm-up sessions stimulate skeletal muscles and improve blood circulation. Moreover, the increase in body temperature from warming up reduces the probability of muscle and tendon injuries.

There are three main warm-up approaches; cardiac warm-ups, dynamic movements, and static stretches. Nonetheless, warming up should not compromise the efficiency of your training session. Therefore, keep the warm-up brief.

Follow Instructions

Using the wrong technique is often the reason for injuries in martial arts. The best way to correct your technique is to follow instructions. Instructors are trained to teach proper techniques and ensure safe training sessions. Therefore, disregarding instructions is setting yourself up for injuries.

Most martial arts styles also have specific rules on safety. For example, many amateur training sessions prohibit direct hits to the head. Moreover, any instruction to end a fight must be obeyed immediately. Rules in Martial Arts are designed to ensure all trainees are safe.

Use Protective Gear When Needed

Protective gear like head guards, mouth guards, punching gloves and shin guards are designed to protect you from injuries. Therefore, investing in some protection for your training sessions is important.

Know When to Tap Out

Martial arts bank on resilience; however, it's important for trainees to know when to tap out. Unfortunately, you can't walk off all injuries; some need time to heal, or else they progress in severity. Therefore, any acute injury should be nursed immediately. Moreover, when submission holds exert excessive pressure on your joints, you are better off tapping out, especially if it's only a training session.

Mobility and Strength Training

Sprains and dislocations occur along weak points across joints. Therefore, training routines that improve the strength of muscles running across a joint also improve its stability. Furthermore, mobility training improves the range of movement across joints. As a result, many styles in martial arts encourage weight training, progressive strength training and mobility training.

Although injuries are common in martial arts, you can avert them. Simply follow the right tips.