Doctor, I Hurt My…” – An Orthopaedic Surgeon Answers Martial Artists’ Most Googled Questions
- Shikher
- Jul 25
- 20 min read
Meet Dr Vivek Vaibhav, Kickboxer and the Doctor on the Mat
He's not just here to kick pads — he's here to kick myths too.
At Kombat Hall, we’re lucky to have an orthopaedic surgeon who regularly trains in kickboxing with us. His presence is a double advantage — not only do we see him drilling combos and absorbing coaching advice like everyone else, but he also brings with him years of clinical experience treating the kinds of injuries most fighters fear.
So we asked him the questions many martial artists secretly Google and got some clear, no-nonsense answers. Read on:
1. What are the most common injuries in martial arts/ Kickboxing and how can students prevent them?
Common injuries in martial arts include:
Sprains and Strains: Often occur in the wrists, ankles, and knees due to improper techniques or overexertion.
Prevention: Use proper warm-up and stretching techniques, and practice techniques slowly before increasing intensity.
Fractures: Breaks can happen in various bones, especially in the hands and feet.
Prevention: Wear appropriate protective gear, and focus on controlled training rather than aggressive sparring.
Contusions (Bruises): Result from blows during sparring or training.
Prevention: Use padding and practice good sparring etiquette to minimize hard hits.
Concussions: A risk from taking blows to the head.
Prevention: Use headgear and ensure a safe training environment that emphasizes control during sparring.
Joint Injuries: Common in the knees and shoulders due to the nature of martial arts movements.
Prevention: Strengthen muscles around the joints, perform proper techniques, and avoid overstretching.
Cuts and Abrasions: Can occur during free sparring or during grappling/ BJJ sessions.
To further prevent injuries, students should listen to their bodies, rest when needed, and seek guidance from instructors on technique and safety practices. Additionally, staying hydrated and maintaining overall physical fitness can help reduce the risk of injuries in martial arts training.
Most martial arts injuries are preventable — train smart, warm up well, wear your gear, and respect your limits.
2. Is cracking joints (like knuckles or knees) harmful long term?
Cracking joints, such as knuckles or knees, is generally not harmful in itself and is often a common habit. The sound occurs due to the release of gas bubbles from the synovial fluid that lubricates the joints.
No Direct Evidence of Harm: Research has not shown a direct link between joint cracking and the development of arthritis or other joint diseases.
Temporary Relief: Some people may feel temporary relief or increased mobility after cracking their joints, but this is usually short-lived.
Potential for Injury: If cracking joints is associated with discomfort, pain, or excessive force, it may indicate an underlying issue or lead to joint injury over time.
Habitual Cracking: Continuous cracking without any pain or discomfort is typically harmless, but habitual cracking may become a nervous habit for some individuals.
Cracking your knuckles won’t give you arthritis — just weird looks if you do it too often
3. What’s your view on training through joint pain — when is it okay and when should you stop?
Training through joint pain can be a complex issue. Here are some general guidelines to consider:
Understand the Pain:
Mild Discomfort: If the pain is mild and the joint feels stable, it might be acceptable to continue training with caution and modify the workout as needed.
Sharp or Severe Pain: If the pain is sharp, severe, or persistent, it is advisable to stop training immediately, as this could indicate a more serious injury.
Listen to Your Body:
Pay attention to how your body responds. If you feel any increases in pain during or after training, it’s a sign to stop and reassess your approach.
Rest and Recovery:
Allowing time for recovery is important. Continuing to train through pain can lead to further injury and prolong the healing process.
Modify Training:
Consider modifying your workouts to reduce stress on the affected joint. For example, focusing on low-impact activities or alternative exercises can help maintain fitness without exacerbating pain.
Strengthening and Flexibility:
Incorporating strength training for the muscles around the joint and flexibility exercises can help provide support and reduce pain over time.
If it’s mild, modify it. If it’s sharp, stop. Joint pain isn’t a challenge to push through — it’s a message to listen to.
4. Which supplements or habits can help keep joints and bones healthy for martial artists?
To keep joints and bones healthy, martial artists can consider the following supplements and habits:
Supplements:
Glucosamine and Chondroitin: These supplements may help support cartilage health and reduce joint pain and inflammation.
Omega-3 Fatty Acids: Found in fish oil, Omega-3s can help reduce inflammation and support joint health.
Vitamin D: Essential for calcium absorption and bone health. Adequate Vitamin D levels are crucial for maintaining strong bones.
Calcium: Important for bone strength, calcium can be obtained through diet or supplements, especially for those who may not consume sufficient dairy products.
Magnesium: Plays a role in bone health and may help with muscle relaxation. Foods rich in magnesium include nuts, seeds, and green leafy vegetables.
Collagen: Collagen supplements can support joint health and may improve flexibility and reduce pain.
Healthy Habits:
Regular Exercise: Engaging in weight-bearing exercises can strengthen bones and improve joint stability. Include both strength training and flexibility exercises.
Proper Warm-Up and Cool Down: Always warm up before workouts and cool down afterward to reduce the risk of injury and enhance recovery.
Balanced Diet: Consume a well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall health and joint function.
Stay Hydrated: Adequate hydration is important for joint lubrication and overall performance.
Maintain a Healthy Weight: Keeping weight in check can reduce stress on joints, particularly weight-bearing joints like the knees and hips.
Use Proper Technique: Focus on using correct techniques in training to avoid unnecessary strain on joints and reduce the risk of injury.
Get Enough Rest: Allow time for recovery between training sessions, and prioritize sleep to support healing and overall health.
Want warrior joints? Think Glucosamine, fish oil, calcium, and sleep — not just kicks and protein shakes
5. Can young martial artists permanently damage growth plates or bones by training too hard?
Yes, young martial artists can potentially damage their growth plates or bones if they train too hard without proper guidance and care.
Growth Plate Vulnerability: Growth plates, or epiphyseal plates, are areas of developing cartilage located at the ends of long bones. They are crucial for bone growth in children and adolescents. Excessive stress or trauma can lead to growth plate injuries, which may affect bone development.
Overtraining: Excessive training without adequate rest and recovery can lead to overuse injuries. This includes stress fractures or conditions like osteochondritis dissecans, which can damage the growth plate and surrounding bone.
Improper Techniques: Using improper techniques while training can increase the risk of injury. Young martial artists should be supervised by qualified instructors to ensure techniques are learned correctly and safely.
Signs of Injury: Parents and coaches should be aware of signs of injury, such as persistent pain, swelling, or difficulty in performing movements. If these symptoms occur, it is essential to seek medical advice immediately.
Promoting Balanced Training: Encouraging a balanced training program that includes strength, flexibility, and conditioning, as well as appropriate rest, can help minimize the risk of injuries.
Consult Professionals: It is crucial for young martial artists to have regular check-ups with healthcare professionals, especially if they are training intensively. Foster a safe training
Kids aren't mini-Rockys — their bones are still under construction. Training too hard without rest? That’s like slamming the gas pedal on a bike with wobbly wheels — something's gonna give.
6. What’s the truth about icing injuries — when to ice and when not to?
Icing the injuries can be an effective method for reducing pain, swelling, and inflammation, but it's important to know when and how to use ice properly.
When to Ice:
Acute Injuries: Ice is most effective for acute injuries, such as sprains, strains, and other soft tissue injuries immediately following the incident. It helps constrict blood vessels, reduce swelling, and numb pain.
Within the First 48 Hours: Generally, icing is most effective within the first 48 hours after an injury. During this time, you can apply ice for 15-20 minutes every 1-2 hours.
After Intense Activity: If you experience swelling or discomfort after training sessions or competitions, icing can be beneficial to help manage pain and inflammation.
When Not to Ice:
Chronic Injuries: For chronic conditions, such as repetitive strain injuries or lingering pain, ice may not be as effective, and other treatments, such as heat or physical therapy, may be more appropriate.
After the Initial Inflammation Phase: Once the initial swelling has reduced (usually after 48-72 hours), transitioning to heat can promote blood flow and healing.
Circulatory Issues: Individuals with circulatory problems or conditions such as Raynaud's disease should avoid icing, as it may exacerbate these issues.
Open Wounds: Ice should not be applied directly to open wounds or broken skin, as it can cause tissue damage.
Application Tips:
Use a Barrier: Always place a cloth or towel between the ice pack and the skin to prevent frostbite.
Monitor Skin Temperature: Check the skin regularly while icing; if it becomes excessively cold or numb, remove the ice.
🧊 To Ice or Not to Ice? That is the question.
“Ice is your buddy right after a sprain or strain — it chills pain, calms swelling, and keeps things under control. But 3 days later? You’re better off with heat to bring in the blood flow.
Think of ice as the emergency brake — not a daily routine. Overdo it, and you could slow healing instead of speeding it up.”
7. Does training really strengthen bones? If yes, how?
Yes, training can indeed strengthen bones through a process called bone remodeling.
Mechanisms of Bone Strengthening:
Weight-Bearing Exercises: Engaging in weight-bearing activities (such as running, jumping, or resistance training) places stress on bones. This stress signals the body to increase bone density, making bones stronger over time.
Bone Remodeling: Bones are living tissues that constantly undergo a process of renewal called remodeling. When subjected to stress from physical activity, Osteoblasts (cells that build new bone) are activated, leading to increased bone formation. Conversely, Osteoclasts (cells that break down bone) may decrease their activity, resulting in a net gain in bone density.
Loading and Impact: Activities that involve sudden impacts (like martial arts, jumping, or weightlifting) stimulate bone formation more effectively than low-impact activities. The mechanical loading stimulates the production of new bone tissue, thereby enhancing strength.
Improved Muscle Strength: Strength training not only builds muscle but also increases the forces exerted on bones as muscles contract. This added stress reinforces the bones, further stimulating their growth.
Hormonal Influence: Weight training can influence hormone levels, including those related to bone health, such as growth hormone and testosterone, which support bone density and overall skeletal health.
Enhanced Balance and Coordination: Training improves balance and coordination, which can help prevent falls and subsequent fractures, especially in older adults.
Types of Training for Bone Strength:
Resistance Training: Lifting weights or using resistance bands builds muscle and bone strength.
Plyometric Exercises: Activities that involve explosive movements, such as hopping or bounding, enhance bone density.
High-Impact Activities: Martial arts, running, and jumping sports promote strong bones through the impact they create.
"Yes — bones are like muscles in armor; stress them right, and they toughen up!"
8. Can regular martial arts reduce the risk of arthritis later in life?
Engaging in regular martial arts practice can contribute to overall joint health and may help reduce the risk of developing arthritis later in life. There are several reasons why martial arts can be beneficial:
Benefits of Martial Arts for Joint Health:
Improved Joint Mobility: Martial arts often incorporates stretching and flexibility exercises, which can enhance joint mobility and maintain a healthy range of motion. This can reduce the risk of joint stiffness associated with arthritis.
Strengthening Muscles Around Joints: Training builds muscle strength, which provides better support to the joints. Stronger muscles can alleviate some of the stress placed on joints, potentially minimizing wear and tear.
Weight Management: Regular physical activity, including martial arts, helps maintain a healthy weight. Excess weight can place additional strain on weight-bearing joints, increasing the risk of developing osteoarthritis.
Low-Impact Options: Many martial arts styles allow for low-impact training options, making them accessible for individuals of all ages. Practicing martial arts with a focus on technique rather than high-impact sparring can still provide benefits without excessive joint strain.
Enhanced Coordination and Balance: Martial arts training improves coordination and balance, which can prevent falls and injuries that might lead to joint issues later in life.
Promotion of Overall Health: Regular exercise, including martial arts, contributes to overall physical fitness and well-being, which is beneficial for long-term joint health.
"Yes, martial arts can support joint health, improve mobility, and lower arthritis risk long-term."
9. How did being an orthopedic surgeon affect your Kickboxing journey?
Having the understanding of the musculoskeletal system, it allows me to:
Prevent Injuries: As I can implement warmup/ cooldown techniques that minimize the risk of injuries
Rehabilitation Knowledge: If some injuries occur, proper rehab techniques enable a quicker recovery and faster return to training.
Informed Training Decisions: I can change intensity and load, based on my body’s limits, leading to a more sustainable and effective kickboxing journey.
10. Have you ever treated a patient injury that made you rethink how you train yourself?
Witnessing a patient’s injury, especially if it stems from a training mistake or overuse, encourages me to think about the training regimen, with emphasis on injury prevention and recovery. I often may give such warmup and cool down suggestions to fellow students or coaches if needed.
11. What advice would you give martial artists with old injuries or surgeries trying to get back to training?
For martial artists with old injuries or those who have undergone surgeries looking to return to training, here are several pieces of advice I might offer:
Consult a Healthcare Professional: Before resuming training, it’s essential to obtain a thorough evaluation from a healthcare provider, such as a physical therapist or orthopedic specialist. They can assess the condition of your injury or surgery site and provide personalized recommendations.
Start Slow: Gradually reintroduce training to avoid overloading the previously injured area. Begin with low-impact drills and movement patterns, focusing on maintaining proper form.
Focus on Rehabilitation: Prioritize a rehabilitation program tailored to strengthen the affected area. This might include specific exercises to restore range of motion, stability, and strength through targeted rehabilitation techniques.
Incorporate Cross-Training: Engage in cross-training activities that do not strain the injured area. This could include swimming, cycling, or other low-impact activities that maintain cardiovascular fitness while allowing for recovery.
Listen to Your Body: Be attentive to any signs of pain or discomfort during training. If you experience pain beyond typical muscle soreness, it may be a signal to stop and reassess rather than push through.
Modify Techniques: Modify techniques that may place stress on the old injury. Consider working with a knowledgeable instructor who can help you adapt your training to protect the injury while still allowing for progression.
Use Supportive Equipment: Depending on the nature of the old injury, consider using supportive braces or taping to provide stability and protection during training. Make sure to consult with a professional about the best options.
Focus on Conditioning: Incorporate general conditioning exercises that enhance overall strength and flexibility. A well-rounded program can support recovery and readiness for more intensive martial arts training.
Prioritize Recovery: Ensure adequate rest and recovery between training sessions. Listen to your body, and don’t hesitate to take breaks if needed to avoid exacerbating old injuries.
Stay Positive and Patient: Understand that recovery can take time and progress may be gradual. Maintain a positive mindset, and don’t rush the process. Celebrate small victories along the way.
"Old injury? Train smart, not hard — rebuild, modify, and keep moving forward."
12. Is it ever too late to start Kickboxing or combat sports from a joint-health perspective?
It is generally not too late to start kickboxing or combat sports from a joint-health perspective, but several factors should be considered:
Age and Physical Condition: While younger individuals may have more resilient joints, adults of any age can benefit from martial arts training. However, older adults or those with pre-existing joint issues should consult with a healthcare professional before starting.
Existing Joint Health: If you have a history of joint problems, it's crucial to get a thorough evaluation. In some cases, modifications or alternate training approaches may be needed to accommodate existing conditions.
Type of Training: Consider starting with low-impact martial arts styles or classes that emphasize techniques over sparring. Many kickboxing classes offer modifications for beginners and those with joint concerns.
Progressive Training: Gradually easing into the training regimen can help your joints adapt. Begin with basic techniques and low-intensity workouts, progressively increasing the difficulty as your body becomes accustomed to the movements.
Flexibility and Strength Training: Incorporating flexibility and strength training can help protect joints. Stronger muscles support the joints and improve overall stability. Stretching also maintains a healthy range of motion.
Focus on Technique: Emphasizing proper technique is crucial to mitigate stress on joints. Working with a qualified instructor can ensure you learn the right form and avoid injury.
Listen to Your Body: Pay attention to how your body responds to training. If you experience pain or discomfort in your joints, it may be necessary to modify your training or take breaks as needed.
Recovery and Rest: Ensure you allow adequate recovery time between training sessions. Proper recovery is essential for joint health and overall performance.
Consulting Professionals: Engaging with healthcare professionals such as physical therapists or sports medicine specialists can provide tailored advice for starting and maintaining a safe training program.
It’s never too late to kickstart combat sports—just start smart, listen to your joints, and train with care.
13. Do doctors make good martial artists? What has surprised you about the process?
The understanding of the musculoskeletal system can help doctors to appreciate the mechanics of movement and injury prevention in martial arts. Doctors can help the trainers and other students to prioritize safe training practices. However, even a doctor needs to overcome physical demands and mental challenges to excel in martial arts. Just like anyone new to the sport, they may face surprises in the physical and mental challenges of training, and they may find joy in the community and opportunities for personal growth within martial arts.
14. What’s your best tip to avoid injury during sparring or pad work?
Focus on Technique: Always aim to execute strikes, defensive moves, and footwork with proper form. This helps reduce the risk of strains and injuries from improper movements.
Control Your Power: During sparring or pad work, practice controlling the intensity of your strikes. Focus on accuracy and technique rather than sheer power, especially when working with a partner.
Communicate with Training Partners: Before starting, discuss your training goals and agree on the level of intensity. Ensure that both partners know when to go harder and when to ease off to maintain safety.
Warm Up Properly: Always start with a thorough warm-up to prepare your muscles and joints. This can include dynamic stretches and light movements to increase blood flow.
Use Protective Gear: Wear appropriate protective gear, such as gloves, shin pads, and mouthguards, to minimize the risk of injury during sparring.
Listen to Your Body: Pay attention to any signs of discomfort or pain. If you experience unusual pain or fatigue, take a break and assess your condition before continuing.
Gradually Increase Intensity: If you’re new to sparring or pad work, start with light sessions and gradually increase the intensity as you gain more experience and confidence.
By prioritizing proper technique and control, you can significantly reduce the risk of injury during sparring or pad work, allowing for a safer and more enjoyable training experience.
Master your technique, control your power, and communicate—injury prevention starts there.
15. How should students warm up and cool down to protect their knees and shoulders?
Warming up and cooling down properly is essential for protecting the knees and shoulders, especially for martial artists. Here are specific guidelines for both warming up and cooling down:
Warm-Up:
General Warm-Up (5-10 minutes): Start with light aerobic activity to increase blood flow and elevate heart rate. Activities like jogging, jumping jacks, or cycling can be effective.
Dynamic Stretching: Include dynamic stretches that focus on the knees and shoulders, some examples can be as follows:
Leg Swings: Swing each leg forward and backward, and side to side, to loosen the hip joints and engage the knees.
Arm Circles: Make large circles with your arms, both forwards and backwards, to warm up the shoulder joints.
Walking Lunges: Perform walking lunges to dynamically stretch the hip flexors, quadriceps, and hamstrings while engaging the knees.
High Knees: Bring knees towards the chest while moving, activating hip flexors and knees.
Joint Mobility Exercises: Perform specific mobility exercises for the knees and shoulders, such as:
Hip Circles: Move your hips in circular motions to increase mobility.
Shoulder Rolls: Roll your shoulders forward and backward to increase range of motion.
Specific Movement Drills: Transition into sport-specific movements that mimic the engage in practices for knees and shoulders, such as:
Shadow Boxing: Use light punches and kicks to engage muscles without intensity.
Footwork Drills: Practice basic footwork to warm the knees while moving.
Cool Down:
Gradual Decrease in Activity (5-10 minutes): Gradually bring the heart rate down with light jogging or walking, allowing the body to transition to a resting state.
Static Stretching: Incorporate static stretches targeting the major muscle groups, especially around the knees and shoulders, such as:
Quadriceps Stretch: Stand on one leg while pulling the opposite foot behind you to stretch the front of the thigh.
Hamstring Stretch: Sit with one leg extended and reach toward your toes, keeping the other leg bent.
Shoulder Stretch: Across the body, pull one arm gently with the opposite hand, promoting shoulder flexibility.
Triceps Stretch: Raise one arm overhead and bend the elbow, using the other hand to gently push down on the bent elbow.
Foam Rolling (Optional): Use a foam roller on major muscle groups, especially the quads, hamstrings, and shoulders. This can help release tension and promote recovery.
Breathing Exercises: Conclude with deep breathing exercises to promote relaxation and recovery, focusing on slow and deep inhalations and exhalations.
Warm up to wake up your joints, cool down to keep them happy—knees and shoulders will thank you!
17. What’s a safe recovery routine after intense leg day or kick-heavy training?
Recovering safely after an intense leg day or kick-heavy training session is essential for muscle recovery, reducing soreness, and preventing injuries. Here’s a safe recovery routine to follow:
Immediate Post-Workout Recovery:
Cool Down (5-10 minutes): Gradually lower your heart rate with light activity, such as walking or gentle cycling, to prevent dizziness and facilitate blood flow.
Hydration: Drink water or a recovery drink to replenish fluids lost during training. Staying hydrated helps muscle recovery and reduces soreness.
Nutrition: Consume a balanced post-workout snack or meal that includes protein and carbohydrates within 30-60 minutes of training. This could include options like a protein shake, yogurt with fruit, or a chicken and rice meal. Adequate nutrition supports muscle repair.
Recovery Routine (Following Day):
Active Recovery: Engage in low-intensity activities such as walking, swimming, or cycling to keep the blood flowing without placing stress on the legs. Aim for about 20-30 minutes.
Foam Rolling: Use a foam roller on your quads, hamstrings, calves, and glutes to release muscle tightness and improve circulation. Spend a few minutes on each muscle group.
Gentle Stretching: Incorporate static stretching exercises focusing on the major leg muscles:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch
Hip Flexor Stretch, hold each stretch for 15-30 seconds without bouncing.
Ice Therapy (if needed): If experiencing significant soreness or swelling, consider icing the knee or thigh areas for 15-20 minutes at a time, ensuring you have a barrier between the ice and the skin to avoid frostbite.
Longer-Term Recovery Practices:
Rest: Ensure adequate rest between training sessions, allowing at least 48 hours before targeting the same muscle groups intensively again.
Massage: If accessible, consider getting a professional deep tissue or sports massage to alleviate soreness and enhance muscle recovery.
Sleep: Prioritize quality sleep to support recovery and muscle rebuilding processes. Aim for 7-9 hours of restful sleep each night.
Strengthening: Include strength-building exercises for the legs in your weekly routine, focusing on proper form. Incorporate exercises like lunges, squats, and calf raises, as this will help improve stamina and prevent future injuries.
Listen to Your Body: Pay attention to how your body responds during recovery. If soreness persists or worsens, consider consulting with a healthcare professional to rule out injuries.
By following this recovery routine, you can enhance your recovery, reduce the risk of injuries, and prepare your body for future training sessions effectively.
Kick hard, recover smart—hydrate, stretch, roll it out, and don’t skip sleep!
18. What’s one mistake you see athletes make often with their bodies?
One common mistake that athletes often make is neglecting proper recovery and rest . Many athletes are highly motivated and focus intensely on training, often leading them to underestimate the importance of allowing their bodies time to recover.
19. Can Kickboxing damage knees?
It rather helps you strengthen joints. However, If proper technique, conditioning, and safety precautions are not prioritized then yes, kickboxing can potentially cause damage to the knees.
20. Do martial arts prevent arthritis?
Engaging in martial arts can potentially reduce the risk of developing arthritis and may also help manage symptoms for individuals already diagnosed with the condition. However, it is essential to understand this in the context of overall lifestyle and physical activity
21. When should I see a doctor for joint pain?
You should consider seeing a doctor for joint pain if you experience any of the following symptoms or situations:
Persistent Pain: If joint pain lasts for more than a few days or continues to worsen instead of improving, it's important to seek medical advice.
Severe Pain: If the pain is severe and interferes with your daily activities, work, or sleep, medical evaluation is warranted.
Swelling and Inflammation: Noticeable swelling, redness, or warmth around the joint can indicate an underlying issue, and you should consult a doctor.
Stiffness: If you experience significant stiffness in the joint that lasts for more than 30 minutes, especially in the morning or after sitting, it may be a sign of an underlying condition.
Limited Range of Motion: If you find it difficult to move the joint normally or have a reduced range of motion, it’s advisable to seek medical attention.
Joint Instability: If the joint feels unstable or if you experience frequent "giving way," this could indicate a problem requiring professional evaluation.
Fever or Systemic Symptoms: If joint pain is accompanied by fever, chills, fatigue, or unexplained weight loss, it could be indicative of an infection or systemic disease.
History of Injury: If your joint pain follows an injury or a fall, especially if there is significant swelling, bruising, or difficulty using the joint, seek medical care to rule out fractures or serious damage.
Previous Joint Problems: If you have a history of joint issues or autoimmune conditions, and you notice changes in your symptoms or new pain, it’s essential to see your healthcare provider.
Family History: If you have a family history of arthritis or other joint diseases and start experiencing joint pain, an early consultation may be helpful.
If joint pain lingers, worsens, or limits movement—don’t tough it out, get it checked!
Should I wear a knee brace while kicking?
Whether or not to wear a knee brace while kicking depends on several factors, including your individual circumstances and any existing knee issues you may have. Here are some considerations to help you make an informed decision:
When to Consider Wearing a Knee Brace:
Previous Injury: If you have a history of knee injuries (such as ligament tears, tendinitis, or patellar issues), wearing a knee brace can provide additional support and stability while kicking.
Instability: If you experience knee instability or feel that your knee may give way during kicks, a brace can help prevent injury by stabilizing the joint.
Rehabilitation: If you are recovering from a knee injury, a brace may be recommended as part of your rehabilitation program to protect the knee while you regain strength and mobility.
Chronic Pain: For individuals with chronic knee pain or conditions such as osteoarthritis, a knee brace may help alleviate discomfort and provide support during physical activity.
When You Might Not Need a Knee Brace:
No Existing Issues: If you have no history of knee problems, significant pain, or instability, you may not need a brace while kicking. Focus on proper technique and conditioning instead.
Proper Technique: Developing and maintaining proper kicking technique can prevent many injuries. Working with a qualified instructor to ensure correct form can reduce the risk of knee issues.
Strengthening Exercises: Engaging in strength training and flexibility exercises that target the muscles around the knee can provide natural support, reducing the need for a brace.
Consult a Professional:
If you are unsure whether to wear a knee brace while kicking, it is advisable to consult with a healthcare professional, such as a doctor or physical therapist. They can evaluate your specific situation, assess your knee health, and provide personalized recommendations.
Knee brace needed only if you’ve got past injuries, instability, or pain—otherwise, focus on form and strength.
23. Can a broken bone fully recover for MMA/ Kickboxing?
Yes, a broken bone can fully recover for participation in combat sports, but several factors influence the healing process and successful return to activity. Here are some key considerations:
Factors Affecting Recovery:
Type and Location of the Fracture: The specific bone that is broken and the type of fracture (e.g., simple, compound, stress) can affect recovery time. Some bones, like the wrist or fingers, may heal faster than those in the leg or foot.
Age and Health: Younger athletes typically heal faster than older individuals. Overall health, nutrition, and lifestyle also play crucial roles in recovery time and bone healing.
Treatment: Proper medical treatment, which may include immobilization with a cast or splint, surgery, or rehabilitation, impacts the recovery process. Following a doctor’s guidance for treatment and rehabilitation is essential.
Rehabilitation: Engaging in a structured rehabilitation program focused on strengthening, flexibility, and functional exercises is vital for regaining full strength and mobility before returning to combat sports.
Time: Healing time varies but generally ranges from several weeks to a few months, depending on the severity of the fracture. Allowing sufficient time for complete healing is crucial to avoid re-injury.
Returning to Combat Sports:
Medical Clearance: Before returning to training or competition, athletes should receive clearance from their healthcare provider. A thorough assessment will ensure that the bone has healed properly and that there are no lingering issues.
Gradual Reintroduction: Athletes should gradually reintroduce themselves to combat training, starting with low-impact activities and progressively increasing intensity as confidence and strength build.
Monitoring Pain and Discomfort: Pay attention to any pain or discomfort during training. If issues arise, it may be necessary to modify activities or consult a healthcare professional for advice.
Consideration of Protective Gear: Upon returning to combat sports, it may be advisable to wear protective equipment, such as wraps or braces, to support the area and reduce the risk of re-injury.
Yes, bones heal—but only if you give them time, rehab right, and don’t rush back to throwing kicks like nothing happened.
The Doctor’s Golden Rule for Martial Artists:
Respect your body. You only get one. You can't trade it in when you're old. Train hard, but train smart. Don’t let ego override your long-term health.
Why Does This Matters?
At Kombat Hall, we train warriors — but we also train for life. Having someone who treats injuries and throws strikes gives us a perspective most fighters never hear until it’s too late.
Train smart. Strike hard. Stay fighting fit.
P.S. Want to meet the doctor yourself? You’ll find him on the mats, just like you. Bow in, warm up, and ask away.
Contributed by
Dr Vivek Vaibhav
Orthopaedic Surgeon, Artemis Hospital
Interviewed by Sensei Shikher
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