Minimize Injury, Maximize Training

Some injuries are unavoidable but there are a number of things you can do to minimize them or deal with them.

You know what it’s like when you come across something really good and cool, like a TV show or a podcast, and then you binge watch it?! That’s me right now with the Whistlekick martial arts podcasts. They interview tons of well-known and lesser-known martial artists and discuss really fun and thought-provoking topics. I highly recommend checking it out.

In one of their podcasts, Episode 649 “How Much Injury is Ok” to be exact (embedded below), they discussed things like how much injury is acceptable to incur if you want to train for real-life self-defense, what type of injury is simply unnecessary (and is a red flag for the school), how to avoid injury, and more. It’s ok to pause reading here so you can listen to the episode; it’s only 24 minutes long.

The topic spurred me to think about what I’ve done to avoid or deal with injury. I also thought about what you can do in the event you’re injured and how to train in alternate ways while you heal. Like most things, so much of how you avoid injury and deal with it is dependent on your mindset. A patient and positive mindset will lead to better outcomes than an impatient and negative mindset. But don’t wait until you’re injured to automatically become “patient and positive.” It takes practice to cultivate that mindset and make it a learned habit you can rely on.

So to avoid or deal with injury, I recommend the following:

1. KNOW YOURSELF: This means not just knowing how patient and positive you can be but also what you’re capable of physically, how you react under pressure, and whether you’ve had injuries in the past. Accidents are bound to happen but sometimes we act in ways that lead to accidents because we let peer pressure make us do something stupid or because we overestimate our physical capabilities. Know yourself and avoid that.

2. PRACTICE PATIENCE AND POSITIVITY: I recommend people meditate and reflect, regularly, regardless if they train in martial arts. But for the martial artist I believe it is essential because the benefits are endless. Meditating will help you develop your patience and positivity. In the context of dealing with injuries, patience helps you accept the healing process and the time it takes to heal while a positive mindset keeps you encouraged and motivated that you can return to fighting form. It will also help you figure out other things you can do to supplement your training even if you can’t do the fun physical stuff for a while.

3. THINK LONG-TERM: There are very few scenarios where it is worth risking a major injury. Maybe if your life is on the line, you’re trying to save a loved one, or you’re in a major competitive tournament and you need to go all out and fight even at the risk of a broken limb or something worse. Outside of extreme scenarios like that, it’s better to think about your long-term journey over short-term pride. Make a pact with yourself that you will not let your ego ruin your training and lead you to do something stupid and or take an unnecessary risk (like, not tapping out in BJJ or hitting the mitts too soon after a wrist injury) just to show you’re "tough."

4. R.E.S.P.E.C.T.: This is not just a classic Motown song. Respect the rules of your art and your dojo / school / gym, and treat all of the people you train with with respect. Part of your training is about building the character and discipline to maintain this respect even when egos and adrenalines are firing on full cylinders.

5. AGREE BEFORE SPARRING: Before you spar or train hard, take a moment to come to an agreement with your partner(s) about your limits (if any) or how hard you’re willing to hit and be hit that day. This also means giving as good as you're getting -- so only hit as hard as you want to be hit, unless your sparring partner wants you to go harder and you know they’re advanced and mature enough to handle it.

6. ONLY PROVE IT TO YOURSELF: In the long-term journey you’re in, you are only competing with yourself. That means you know that some people will advance faster than you and some slower and no matter what it's ok. You’re there to improve yourself and your only true competition is the person you were yesterday. Healthy competition is good and recommended as long as you know that you don't need to do something that hurts you or them just to win.

7. TAKE AND REVIEW NOTES: Writing down, reviewing, and reflecting on your training notes offers so many benefits to you. In addition, taking notes can help you avoid injuries because as you review your techniques and reflect on your performance, data, and feedback, you can analyze how you moved and performed and then make mental corrections or discuss how to correct them with your teachers and senior students. Injuries sometimes happen because when you do a technique with the wrong posture or form and the quicker you fix that, the better your odds of avoiding injuries. Lastly, if you do end up hurt, you can train mentally by reviewing your notes and visualizing them.

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These tips are part of the Master Your Moves (MYM) Method, a system of learning based on neuroscience, sports psychology, and practical experience to help you be the best performer in martial arts. Designed for beginners and applicable to all martial arts from Boxing, Brazilian Jiu Jitsu, Judo, Muay Thai, MMA, Karate, Taekwondo, Jeet Kune Do, Wrestling, and more! To learn more about the MYM Method, go here. To get the latest news and updates on MYM content, products, and events, subscribe here. Get these useful tips and spread the word.

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