Inside Combat Sports: An Expert Sports Physiotherapist's Guide

Marina Torres, APA Sports and Exercise Physiotherapist, Head Physiotherapist East Fremantle Football Club , Clinical Pilates & Level 1 ASCA Strength and Conditioning 

 

 

Welcome to Inside Combat Sports, where we dive deep into the world of combat sports such as Boxing, Muay Thai, Wrestling and Brazilian Jiu-Jitsu (BJJ). Whether you're an athlete, coach, or enthusiast, understanding the biomechanics, injuries, and training protocols is crucial for longevity and success in these demanding disciplines.

Common Injuries

Combat sports come with inherent risks, and understanding common mechanisms of injury is crucial for prevention and treatment.

In striking sports, over 50% of injuries are caused by the wrist, hand, and shoulder at the amateur level. Whilst at professional level injuries of the head and neck make up 70-90% of injuries. The mechanism of injury is, of course, striking, which can be one bad hit or repetitive trauma.

In grappling sports, the injury profile is different, and statistics are a lot harder to find due to it being a relatively new popular sport. Fingers and toes are most commonly injured, followed by elbows, knees and back. Skin infections are also a significant consideration which can take the athlete out of sport for months.

Injury Prevention

Hands

Being such a commonly injured area and how much we use them, it’s worth spending a bit of time caring for your hands!

● Work on your fist position when punching! It’s hard for coaches to see when wrapped and in gloves, so if you’re experiencing any niggles bring it up with them and make a conscious effort to have the right fist position when punching. Thumb outside, clenched fist, and slightly cocked back.

● Protection comes in many forms, including wraps and different padded gloves. When doing lots of bag work, consider thicker padded gloves to protect it from the hard surface.

● Keep your bone density in check. Sports where weight matters can cause crash dieting, which can affect your bone density. As adults, it’s nearly impossible to increase your bone density, so get it checked and put strategies in place to keep everything you’ve got!

Drills

Wrestling and grappling can cause a lot of limbs to get caught in places, as well as heavy impact. Warm-up drills in sports like Soccer that practice landing have been proven to reduce fractures by up to 50%.

● Drills that encourage good landing technique should be integrated into the warm-up - breaking the fall, rolling over shoulders, hip escapes and inversions.

● Inversions are specifically important to practice in the warm-up to prevent lower back and neck strains when stacked. Do not practice sustained holds over 10 seconds; rather, move from one position to another and push it to a comfortable range.

Strength training

Historically ignored but now increasingly popular amongst combat sports is strengthening and lifting weights.

● For striking sports, it’s important to maintain the strength of the rotator cuff, serratus anterior muscle, and grip musculature.

● For grappling sports, strengthening through deep and full ranges is most important, as this is where the athlete is often stuck and needs to generate force without momentum.

● Depending on your strengths, injuries and weaknesses, there are varying levels of exercises your Sports Physiotherapist can prescribe and individualize for you.

● Depending on your time and commitment, it can be as simple as a few movements integrated into the warm-up to a full gym program.

● Strength training also has the huge benefit of enhancing performance!

Experience

In Brazilian Jiu-Jitsu, life does get better with more experience. The research suggests than in a grappling gym about 42% of those injured will be white belts, 13% purple belts, and as little as 6% black belts. So practice, practice, practice!

Combat sports offer a unique blend of physicality, skill, and strategy, but they also come with inherent risks. By understanding the biomechanical demands, common injuries, and effective training protocols, athletes can enjoy long and successful careers in these dynamic disciplines. Whether you're stepping into the ring or onto the mat, remember to train smart, stay informed, and always prioritize your health and safety.

 

If you are ready to take your combat sports journey to the next level, book an appointment at our physiotherapy centre today and ensure you're primed for peak performance and injury-free training.