Most people who train in the martial arts get injured sooner or later. We asked a medical doctor to prescribe the best course of action for the quickest recovery.

Any type of physical training can result in an injured joint or limb. Sometimes, pain and swelling occur immediately — for example, after you throw a roundhouse kick and feel your pivoting knee pop. On other occasions, the symptoms become apparent over time. An example is tennis elbow that results from too many hook punches and jabs. Whenever any kind of dojo injury happens, remembering RICE can be helpful.


It takes only a split second for an injury to happen. Doing the right thing afterward will minimize your downtime.

“R” stands for rest.

Stop whatever you’re doing. In a tournament setting, ask the event medic, if one is available, to perform an initial assessment. In a dojo, signal for help. At home, you’re on your own — which is a good reason to have a cellphone handy.

Trying to shake it off so you can resume activity can make the injury worse. Note that my advice to avoid resuming activity also applies to walking after sustaining a leg injury: If it hurts when you put weight on it, don’t.

“I” stands for icing.

An acute or chronic injury will often cause swelling. For example, if you dislocate your kneecap, your entire knee will become swollen — rather quickly. Inflammation is the body’s way of reacting to injury. The increased blood flow to the affected area facilitates repair and healing.

Inflammation can be associated with elevated temperature, so icing the area can help. Remember not to put ice directly on your skin; use a towel in between or opt for a commercial device that provides continuous cooling via a sleeve that’s wrapped around the affected area.

“C” stands for compression.

This is important if you’re suffering from superficial bleeding. By applying direct pressure over the cut, you can slow or stop blood loss.

Compression also can be used for a swollen joint, but know that the application of excessive pressure can be uncomfortable. Even worse, such compression can interfere with circulation. To avoid that, use enough compression to get the job done without causing discomfort.

“E” stands for elevation.

Whether it’s your arm or leg, keep it elevated to reduce swelling and pain.

Ever wonder why a person with a broken wrist has to wear a cast and keep the limb in a sling? The cast aligns the bone for proper knitting, and the sling keeps it high enough to prevent swelling and minimize discomfort. Ideally, the affected area would be positioned above your heart, but that’s often impractical during everyday activities — which is why slings are used.

A knowledge of dojo first aid can come in handy for yourself or your training partner.

What about heat?

Generally speaking, heat is not used — at least, not right away — on an acute injury. Ice is more appropriate when a swollen joint is involved because it reduces inflammation, swelling and pain. However, heat does have a role in treatment — later, when you’re recovering from the acute phase.

Heat modalities are often used by physiotherapists as part of overall treatment. Its application causes blood vessels to dilate, thus improving circulation in the area. When a muscle or muscle-tendon unit is warmed, it also allows greater stretching, which can help improve range of motion in an injured and stiff joint. The heat has to be applied carefully, however, with the optimal temperature depending on the individual.

An example of when heat can be used after an acute injury involves martial artists who have hurt a hand or wrist. They’re likely to have to wear a cast for many weeks, and when it’s removed, the joint will probably be quite stiff. One kind of therapy entails soaking the wrist in warm water. That helps the soft tissues relax and stretch.

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Word of caution 

If you try using heat at home to treat arthritis in a joint, don’t perform any aggressive stretching or manipulation because it can worsen the disease. Simply applying heat, however, can make you feel better.

About the author: Robert Wang, M.D., is a Fellow of the Royal College of Physicians and Surgeons of Canada. He’s an orthopedic surgeon specializing in sports medicine.

Photos courtesy of Century Martial Arts

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Do you want to maximize your self defense skills? Learn the game of combat chess and most importantly the queen of all moves.

Allow me to intercept those who would object to the title of this article. I'm not claiming that there's a secret move, shortcut or hack that will give you the edge in any fight. Even if there was an ultimate weapon or strategy, you likely would avoid it because you
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Looking to buy some weights to gain some strength?

Looking at Dumbbell, Kettlebells or Weighted bar? How about an all in one that won't just save you some good amount of money but also space? Look no further, we bring you the GRIPBELL!

Let's face it, when we do want to work on some strength building, we don't want to go around shopping for 20 different weight equipment things. That would just not want us to even do any sort of strength training. But what if we only needed a few, a few that can do the things we want without having 20 things lay around? That's where the GRIPBELL comes in. Let me clarify with you first, these are not some heavy duty, muscle exploding weights, they are for building the level of strength we as martial artists want without going crazy and insane in bulk sizing!

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Many different types of "blocks" are taught in most martial arts school. We are taught high blocks, low blocks, middle blocks, knife hand blocks, etc. Some schools will also teach how to use the legs to block an attack, as well.

The purpose of this writing is to possibly open some minds to the possibilities of going outside the box and considering alternatives to the basics.

Blocking is taught as a way of protecting oneself from harm. Truly, we don't "block" anything, as a non-martial artist would think of it. What we call "blocking" is more of a redirection of an opponent's attack, or even a counterstrike against the opponent's attacking limb.

To block something would mean to put something, like your arm, leg or other body part directly in front of the attack. That would certainly hurt and possibly cause some damage. The goal should be to move the attack out of the way in order to prevent injury and provide a way to fight back. For example, many schools teach blocks as a limb moving toward the strike such as a circular high block.

The movement required for a block might have other uses, if you keep an open mind. The blocking techniques can also be used as attack techniques. For example, your "low block" may be used as a striking technique against the outer thigh of the attacker. Your high block might be used as a strike to the jaw. The set up for a block can be used as a deflection, as well as the actual block.

Doing a block or a series of blocks will most likely not end an attack. A block needs to be followed by a counterattack. While the block is usually taught as a separate technique in order to learn it correctly, it should also be used in combination with a counter.

The more you know, the more you realize how much you don't know. Intensive books can and have be written about basic techniques. With this writing, I am hoping to create interest in exploring the additional possibilities for what we have been taught and what we teach others.

About Grand Master Stevens

GM Stevens has been training in taekwondo for 47 years under the tutelage of the late legendary Grand Master Richard Chun. He holds an 8th degree black belt and is certified in the USA and in Korea. Grand Master Stevens is a member of the Board of Directors of the prestigious Richard Chun TaeKwonDo World Headquarters organization. He has been very active in his community and has been a volunteer with the Glen Rock Volunteer Ambulance Corps for over 11 years. He is a certified member of C.E.R.T. (Community Emergency Response Team).

Gary Stevens Taekwondo is located at 175 Rock Road in Glen Rock, New Jersey.

For more information: call (201) 670-7263, email: StevensTKD@aol.com or go to www.StevensTaeKwonDo.com

Having partners at or above your skill level is important for improving in your martial arts training. At some point, however, you will probably find yourself with a shortage of skilled partners, especially if you are an instructor.

This can happen for any number of reasons: students can move away, change their work schedules, start a family, etc., and just like that, you find that you're the highest-ranked student, or sole instructor, in your gym or dojo. This doesn't have to be a bad thing. In fact, if you take advantage of it, even working exclusively with lower-ranking classmates or students can improve your skills.

I used to host a twice-a-week training session at my dojo where I invited mostly black belts from other schools (as well as a few of my advanced students) to come and run drills. It was a blast. These were tough two- to three-hour sessions where I got to work with fighters of all different sizes, speeds, and technique preferences. My sparring improved dramatically over the next few months, and I don't think I've ever been in better shape. But unfortunately, it doesn't always work out that way. And as the old saying goes, "You gotta work with what ya got." So, make it hard on yourself.

I like to set handicaps when fighting my students. Specifically, I focus on forcing myself to work on improving my weak areas. Is you right leg weaker than the left? Then only kick with the right leg when sparring your students. Not much of an inside fighter? Don't kick at all. Training with partners of lesser skill not only helps you improve your weak points but gives them an opportunity to improve as well by working on strategy. It's also great for building their confidence. It can also be a low-cost opportunity to test new techniques and combinations, which benefits you as well.

In grappling, just like sparring, there is little benefit to wrapping lower ranking classmates into pretzels over and over, for them or you. Instead, let your partner put you in a bad situation. Let them get the mount; help them sink in that choke or armbar. If you start standing, such as in judo, allow your partner to get the superior grip before attempting a throw. This way you will get comfortable working out of a weaker position and your less-experienced partner can perfect their technique (and get experience using multiple techniques, if you get out of their first one).

You might think that giving advantages like these to students who may be far beneath your skill level is much of a challenge. Trust me, you'll reconsider that sentiment when you wind up sparring a 6'5" novice with zero control over his strength after deciding to only use your weak leg, or have a 250-pound green belt lying across your diaphragm trying to get an armlock after you let them get the pin. Remember, this is exactly what you signed up for: a challenge.

If you find yourself at the top of the heap without partners who are sufficiently challenging, there is no need to despair. Use it as a low-stress opportunity to improve your weaknesses and develop avenues to help your less experienced classmates and students to grow. You may even be surprised. One day they might present more of a challenge than you ever imagined!
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