The Best Ways to Prevent Boxing Injuries

Posted on December 4, 2015

Physical fitness continues to be the best tool available to preserve longevity, increase strength and avoid debilitating and preventable injuries for an aging population. Since a wide variety of activities and classes exist, there is something that can meet the needs of people at any age, fitness level or general health. For example, significant benefits can be realized when walking and engaging in water-based exercise programs. For people wishing to take advantage of more aggressive and competitive exercise options, the marketplace has responded with a huge variety of programs that push the limits for athletes across the personal fitness spectrum. Kickboxing and traditional boxing both continue to grow in popularity. Each brings clear benefits in terms of strength, conditioning, stamina and the option to test skills against equally committed components. Both boxing and kickboxing require skills built over a long period of time. Many gyms therefore offer training that is focused on proper technique and form. As a participant of kickboxing or boxing, it is important to consider the safety practices in place at your training facility as well as the certification of the trainers. An assessment of your current level of fitness, any past or current boxing or kickboxing injuries, medical history, and your personal goals for participation are all essential components that should be discussed so the trainer can craft a program that best meets your needs. Boxing The World Boxing Association is an internationally recognized boxing organization that sanctions matches at the official level. There are many common boxing injuries recognized by those who follow boxing programs and matches. Included in that list of injuries are concussions, brain injuries, facial bone fractures, cuts, hematomas, eye injuries, hand injuries, sprains and strains. The primary objective in the sport of boxing is to render blows to the head and body of the opponent in order to cause them to be incapacitated and unable to continue the fight. Both participants are likely to receive some injuries that can range from mild to potentially serious at the end of a twelve round fight. Since these types of injuries are real possibilities, participants who desire to pursue boxing as a sport should be prepared to proceed with an experienced team and a written development plan that includes periodic progressive measurements towards those goals. Keeping boxing injuries at a minimum is essential to allowing continued involvement in the sport. The long-term impact of more serious boxing injuries remains under review, some of which may be permanent. Prevention is essential and can be prioritized with the use of proper equipment and oversight from experienced trainers, referees and medical staff. Kickboxing The mission statement of the International Sports Conditional Association  (ISCA) is to promote and improve health and fitness through safe and effective sports-specific exercise programs. Among the many programs reviewed and supported by the ISCA are Mixed Martial Arts (MMA) programs like kickboxing. Before beginning any type of MMA program, obtain medical clearance that includes a review of any current medications. Dress in appropriate workout clothing, which will allow freedom of movement. Stay hydrated before and during the class and choose a class that is at the right level for your current skills. Insist on a certified trainer and speak up if you are experience pain or fear that you have gotten any kickboxing injuries. Take an introductory class to determine if the idea of the program meets the reality you expected. Other tips to avoid kickboxing injuries include:

• Don’t stretch cold muscles. Warm up first with light cardio. Warm muscles stretch more easily and reduce risk of injury.
• Round kicks are an essential component of kickboxing. Your instep should always be the part of the foot that makes contact with the heavy bag. Kicking with your toes increases the likelihood of broken toes or other serious injury.

If you are unable to keep up with the kickboxing class don not be afraid to slow down and work at reduced speed and intensity. Joint pain should not persist beyond three days and swelling requires a doctor’s clearance before returning to any activity. Ultimately, all movements should be performed with a controlled range of motion. Prioritize lower-level classes and pacing to achieve proper form over rapid gains and advancement.  By pacing your training, working with certified professionals and listening to your body, you can achieve your MMA goals without suffering serious injuries. Get fit and stay fit, one step at a time.