Judo: returning after an injury

Risks and order of return

Grips, throws and falls load shoulders, back, knees and fingers; resume with warm-up, slow breakfalls and gentle grips, and randori last.

Judo: start with footwork and controlled groundwork. Breakfalls, throws and randori come next, with a partner who knows about your injury.

Bringing the movement back in four stages

1. 1

   Light cardio, slow-motion falls on a thick mat, without a partner.

2. 2

   Partner technique without throws: movement, grips, slow pins.

3. 3

   Controlled throws at low intensity, gradual falls, very light randori.

4. 4

   Randori at normal intensity, full throws and competition.

Common injuries in this sport

• Shoulder (rotator cuff)Avoid throws and armlocks at first; resume breakfalls slowly.
• Knee sprain (ligaments)Follow your surgeon’s or physio’s protocol; pivots and throws come after their approval.
• Fingers (pulley, climbing)Strong grips load the fingers: begin with light, short grips.

Preparation exercises

• Soft ball squeeze

  Squeeze a soft ball for 3 seconds then release, pain-free, keeping the wrist neutral. Increase firmness gradually.

  To start: 3 sets of 10 squeezes of 3 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Softer ball, half-strength squeeze.

  Harder

  Firmer ball, 10-second holds.

  Common mistakes

  • Bending the wrist while squeezing.
  • Squeezing into pain.

  Moving on

  When you can squeeze a firm ball without pain.

• Neck isometrics

  Hand against the forehead, then against the side of the head: push gently without moving, 5 seconds, in each direction.

  To start: 5 pushes of 5 seconds in each direction, once a day.

  Variations, mistakes and progression

  Easier

  Push very gently, at 20% of your strength.

  Harder

  10-second holds, a little more force.

  Common mistakes

  • Letting the head move.
  • Shrugging the shoulders.

  Moving on

  When 10 seconds in each direction is pain-free.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Bear crawl

  On all fours, lift your knees a few centimetres off the floor, back flat: move slowly forward with opposite hand and foot, 4 steps forward then 4 back.

  To start: 3 sets of 4 steps forward and 4 back, every other day.

  Variations, mistakes and progression

  Easier

  Knees lifted in place, held 10 to 20 seconds, without moving.

  Harder

  More steps, then sideways, then faster.

  Common mistakes

  • Hips too high.
  • Pelvis swaying with each step.

  Moving on

  When 3 × 8 steps each way are done with a stable back and no wrist or shoulder discomfort.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• A gi in good condition and a well-tied belt.
• Soft, clean tatami with no gaps.
• A mouthguard if you’re used to one, and short nails.