There are multiple benefits to practicing martial arts, including building strength and improving self-discipline. It would be unfortunate if you had to stop taking part in this activity due to joint pain. This often affects athletes and older or elderly people. Use the following tips to help you continue doing what you love, even if you experience problems and discomfort with your joints.

How to Continue Martial Arts if You Experience Joint Pain

1. Use Supports

Add extra support to the muscles that protect your joints by wearing compression garments. These items of clothing fit tightly around certain areas of the body.

Wearing a sports brace will decrease the load on parts of your body where you experience joint pain. This not only helps with pain relief, but it also reduces the possibility of further injury.

2. Exercise 

Building strength in the muscles around points helps to reduce stress on the joints. It also makes them less stiff and provides these areas with more support.

Try lifting a 1-liter water bottle up to 15 times, or perform this action with free weights that you can lift comfortably. Aerobic exercise, like walking and cycling, can help keep weight down, which lessens strain on the joints. Running also strengthens hamstrings, which helps your kneecaps move and function properly. 

3. Avoid Certain Moves

Adjust your martial arts training program to avoid moves that increase joint strain. For example, limit kicks that lead to hyperextension of the knee.

Hyperextension occurs when the leg straightens too much around the knee, creating stress on the joint and causing it to bend in the opposite direction. Kicking without a target increases this risk, so try using a punching bag instead. Take additional pressure off your knees by adopting a less deep stance.

4. Take Breaks When You’re in Pain

Trying to continue with martial arts when you are experiencing joint pain could cause further damage. Give your body time to recover by taking ample breaks.

Use ice or compression wraps to reduce pain and swelling. Talk to your doctor about what exercises are safe to continue, and ask them whether you should take nonsteroidal anti-inflammatory drugs to relieve discomfort and inflammation. 

 

Enjoy the benefits of martial arts by enrolling in classes at Alpha Omega Martial Arts in Parker, CO. This family-oriented school accepts people of all ages and abilities. They offer self-defense classes specific to seniors, as well as “brain-training" for children and adults with learning disabilities. Whether you want to practice tai chi, taekwondo, or karate, their instructors teach it all. Call (720) 480-2950 for more information or to arrange a free trial class.