Martial Arts and Your Feet

Participating in martial arts can be a great activity for developing strong feet and ankles. Just think about how martial artists can easily kick through wooden boards and even bricks! Other martial arts, such as judo, Brazilian jiu-jitsu, boxing, taekwondo, and wrestling are all sports that employ the use of feet and ankles. The most seasoned martial artists are able to use techniques smoothly and without injury because they have been practicing regularly. However, because it is a contact sport, injuries can happen at any given moment. These include injury from impact with an opponent, twisted or sprained ankles, and repetitive motion (overuse) injuries such as Achilles tendinitis, plantar fasciitis, and sesamoiditis. If you are planning on starting or already participate in martial arts, here are some tips to help you lower the risk of injury to your ankles and feet:

• Practice, practice, practice. Not knowing a technique and then trying to execute it (such as in judo or jiu-jitsu) can lead to serious injury to you or your partner. During judo throws, takedowns, or heel hooks, the wrong technique could leave you with a torn ligament or fracture!
• If you have an injury or tenderness in your foot, use an elastic bandage or wrapping tape to prevent further injury. It can also help your partners be more aware of what parts of your body they should avoid tackling.
• Feel a strain on the foot or ankle? Rest. Without proper healing time, a small sprain or overuse injury can become one that takes you out of the game completely. You can even end up needing recuperative surgery if you severely re-injure a previous injury.
• Use protective gear if your sport has it. Taekwondo uses sparring gear such as helmets, chest pads, and shin guards for when you spar with partners. Make sure they are on securely so that they do not shake loose while sparring.