Sports Injury Prevention | Martial Arts

There are hundreds of styles of martial arts practiced around the world and millions of people who take part in them — just in the U.S. Through martial arts, kids can gain fitness, strength, and balance while also gaining confidence and discipline.

Learning a martial art usually begins with basic drills and exercises. Some disciplines, like Judo and Brazilian Jiu-Jitsu, introduce new students to skills such as safe falling, rolling, and pinning an opponent early in their training.

Depending on the type of martial art, more intermediate or advanced levels may include blocks, punches, kicks, throws, takedowns, and holds. Not surprisingly, the rate of martial arts injuries increases as students become more advanced in their skills and training.

• Cuts and bruises
• Sprains and strains
• Dislocations
• Fractures
• Overuse injuries
• Concussions

• Find the right program: To find the right fit for your child, it's a good idea to explore different styles of martial arts and research the available programs. Choose a program with qualified instructors who emphasize safety, proper technique, and respect, as well as physical skill.
• Prioritize warm ups and cool downs: Warming up before practice or competition increases circulation and gets the muscles ready for exercise. Cooling down increases flexibility and prevents muscle soreness. Warm ups can include running in place or jumping rope and stretching out the arms, back, neck, trunk, wrists, and ankles. Cool downs should focus on stretching.
• Stay hydrated: Muscles depend on hydration for function, flexibility, and speed. Proper hydration can also prevent cramping and lightheadedness. Two hours before a practice or competition, athletes should drink 17 to 20 ounces of water or sports drink. During exercise, they should drink three to eight ounces every 20 minutes and another eight to 10 ounces after the workout.
• Know the signs of concussion and how to respond: Symptoms include headache, dizziness, and nausea. Any athlete with these symptoms after a strike or fall should be removed from practice or competition, evaluated by a doctor, and not return to the mat until their doctor has cleared them to do so.

Different martial arts styles and levels call for different types of protective gear. In contact martial arts, required or recommended gear may include:

• Protective head gear to protect the face, nose, and head
• Mouthguards to protect the teeth and mouth
• Gloves to protect the hands
• Shin guards and foot guards to protect the lower legs

Young athletes can choose from many different styles of martial arts. Some styles are more physical than others, yet all are grounded in respect, discipline, and perseverance.

• Karate: Karate involves hand blocks, punches, and kicks. Beginners practice solo drills to learn basic stances, punches, and blocks. Intensity increases as athletes progress to more advanced levels. The controlled movements of Karate can enhance strength, agility, coordination, and endurance.
• Tae Kwon Do: Tae Kwon Do is known for dynamic kicking and fast footwork. Beginners typically learn basic techniques like punches, blocks, and kicks along with simple sequences that help develop coordination and focus. At intermediate and advanced levels, Tae Kwon Do is a contact sport in which students can gain fitness, strength, balance, and coordination.
• Brazilian Jiu-Jitsu: Brazilian Jiu-Jitsu was developed to enable smaller people to overcome larger, stronger opponents. Beginners focus on foundational techniques such as the closed guard, controlling an opponent by wrapping their legs around an opponent’s waist, and the hip escape, escaping a bad position like being pinned. With its emphasis on strategy over strength, Brazilian Jiu-Jitsu helps children develop self-confidence, discipline, and respect for others.
• Judo: Judo develops whole-body strength and agility. The goal of judo is to throw an opponent to the ground and hold them there through pins, holds, and other techniques. The focus is on leveraging balance and timing. Children are taught how to fall to minimize injuries.

As the largest and most experienced pediatric and young adult sports medicine practice in the country, the Sports Medicine Division at Boston Children's Hospital combines personalized care with innovative treatment for each athlete we treat.

Our Sports Medicine team consists of sports medicine physicians, orthopedic surgeons, physical therapists, podiatrists, athletic trainers, sports psychologists, dietitians, and many others who collaborate on every aspect of our patients’ care and their recovery.

The Micheli Center for Sports Injury Prevention, part of the Sports Medicine Division, is dedicated to the prevention of sports injuries. Through research and clinical training, we offer practical strategies that help young athletes reduce their risk of injury while enhancing their sports performance. Our rehabilitation and strength training programs help injured athletes return to their sport stronger and healthier.