[Sportsandrec] Preventing and Managing Injuries in Judo

[Joe Orozco]

I found the article below to be an interesting reference. 

Best,

Joe Orozco



Preventing and Managing Injuries 
by John Buckley 
Judo is a full-contact combat sport and players must realise that to
participate carries the risk of 
injury. To put things into perspective however, the frequency and severity
of judo injuries is not 
as common as in other similar body contact sports, such as football. 
As a member of SUJC, you are part of a small and caring community. We do not
wish to see 
people hurt doing something they enjoy - but if they are, we want them to be
properly treated and 
to return to training as soon as possible. 
Suffering an injury when playing sport carries a number of consequences.
There is the obvious 
immediate pain and discomfort, inconvenience through loss of mobility,
inability to attend studies 
or work, medical expenses, loss of wages, etc. Prevention and management of
injuries should 
therefore be of interest to all judoka. 
On the brighter side, there are few people who have played the sport for any
length of time who 
have not been injured at some stage of their career. The pain goes, bodies
heal, and in almost 
every case you will be able to return to training. 
Preventing Judo Injuries 
Probably the single most important factor in preventing judo injuries is a
thorough warm-up 
routine. This is largely the responsibility of the coach, but individual
players share this 
responsibility - especially if they arrive late for a training session. 
Warming Up 
Warm-up exercises do more than heat the body. The most important part of the
warm-up is to 
minimise risk of injury by gently and progressively stretching the ligaments
and activating the 
muscles (stretching and contracting them). We need to get blood into the
muscles but also need to 
be careful not to give them complex or strenuous exercise before muscles and
joints have been 
moved and stretched. 
Initial exercises should be very simple - e.g. jogging around the mat - to
get things started. As 
the body warms, additional movements can be included to activate different
parts - back, 
shoulders/arms, abdominals. More strenuous exercises, such as sprinting and
explosive jumps, 
should be last, only after thorough preparation. 
The warm-up should be methodical, and cover all parts of the body. 
Stretching 
As for the warm-up, the stretching routine must cover all areas of the body.
Stretching is best 
done following the warm-up. 
Develop a stretching routine that starts at one end of the body and moves to
the other, e.g. neck, 
shoulders, arms, trunk, lower back and abdominals, legs, hamstrings,
quadriceps, calves. Don't 
forget the 'extremities' - wrists, fingers, ankles, toes. Your stretching
routine should be one that 
you can do on your own, without a coach's supervision. This means you will
be able to use it at 
tournaments as you do your warm-up. 
When stretching, avoid ballistic or 'bounce' movements as these can actually
tear muscles. Use a 
static stretch in each position for at least 8-10 seconds. 
Fitness 
In addition to a proper warm-up and stretching regime, being fit also
reduces the risk of injury. 
Attend the dojo regularly, and if possible do some supplementary training -
walking, running, 
cycling, swimming, etc. Check the Training Suggestions page on the SUJC
website for the water 
circuit, judo circuit and uchikomi training if you are adventurous, and
especially if you are serious 
about your competitive career. 
Not everyone can train regularly, so it is important to know your limits and
not to overdo it. 
Immediate Treatment 
Quick treatment of injuries will assist in reducing recovery time. 
The club has a number of people trained in First Aid. They will normally be
the first source of 
assistance if you are injured, and will also arrange or recommend further
treatment. 
Application of ice as soon as possible to sprains, strains and knocks is an
important initial 
treatment that will mean a shorter recovery time. Ice reduces internal
bleeding, thus reducing 
muscle spasm (tightening), thereby reducing pain. Ice also reduces the
amount of blood 
circulating in the area by causing blood vessels to contract and minimises
swelling. 
When applying ice to injuries, cover the skin, or apply oil to avoid
frostbite. Apply ice for 
periods of about ten minutes on and ten minutes off for an hour or more,
depending on the 
severity of the injury. Judo players should always have a supply of ice, or
cool packs in the 
fridge at home, just in case. 
Elevating the injured part and application of a compression bandage can also
help reduce internal 
bleeding and swelling. Compression bandages should be removed at least every
twenty minutes 
to avoid restricting circulation. 
Medical Treatment 
As the TV commercials say, if pain persists see your doctor! Some injuries
will respond to simple 
First Aid and rest, but be alert to continuing symptoms. Pain is the body's
warning system - 
listen to it! 
With most injuries that prevent training for any period, seek medical advice
as to the 
recommended timing and nature of your return to the mat. Sports medicine
practitioners are 
probably the best source of advice, as they understand better not only the
nature of sports injuries, 
but also the psyche of athletes ("I'd rather die than miss training!"). 
Stay in Touch 
As with any other ailment, having a sports injury can be a lonely experience
- the pain and 
inconvenience seem unique to you. Depending on your level of involvement in
the sport, missing 
training can be a depressing period, and you may feel 'out of it' as the
rest of us get on with 
enjoying ourselves. 
If you are injured, try to stay in touch with the club and let someone know
how you are 
progressing. 
When you can, come along and join in other club activities - the Committee
will always welcome 
offers of assistance in the many administrative jobs to be done. 
Getting Back to Training 
There are many ways of returning progressively to training, depending on
your injury and degree 
of incapacitation: 
list of 10 items
. Just doing the warm-up and stretching routine 
. Specific remedial exercise programs 
. Solo body movement exercises 
. Light uchikomi, either with a partner, or using the rubber tube 
. Working on technique improvement 
. Developing techniques that do not stress the injured part 
. Only doing groundwork 
. Training on the crash mat 
. Avoiding the randori session 
. Light randori with partners you trust 
list end
An important part of rehabilitation after injury is to restore confidence.
This is particularly the 
case if you have been away for a long time, and if surgery has been
involved. The body may be 
OK, but the mind is still suffering. With your coach's supervision and
advice you can 
progressively work on restoring self-belief. 
Summary 
In many sports, especially vigorous, full contact activities like judo,
injuries are a fact of life. 
With care, they can be largely prevented and their effects minimised. All
judoka should be aware 
of the principles of injury prevention and management and incorporate them
in their training 
routines. 
 

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