Karate: returning after an injury

Risks and order of return

Kicks, blocks and rotations load hips, knees and ankles; resume with slow katas, low kicks and no contact, and sparring last.

Karate: kata and techniques at slow speed first. High kicks, speed and kumite come back gradually.

Bringing the movement back in four stages

1. 1

   Light cardio, slow stances and katas, no contact.

2. 2

   Katas at normal speed and strikes in the air or on a target, without a partner.

3. 3

   Controlled partner drills, non-contact kumite, low kicks.

4. 4

   Kumite with light contact, then normal intensity, high kicks and competition.

Common injuries in this sport

• Hip and gluteus medius (tendinopathy)Avoid high kicks and large ranges at first; warm up thoroughly.
• Adductors and groinReduce kick range and avoid forced splits.
• Ankle sprainResume footwork slowly, barefoot on tatami, before jumping kicks.

Preparation exercises

• Hip mobility circles

  On all fours, make big slow circles with one knee within a pain-free range. 8 each direction.

  To start: 8 circles each way per side, once a day.

  Variations, mistakes and progression

  Easier

  Smaller circles.

  Harder

  Bigger, slower circles.

  Common mistakes

  • Letting the back arch or round.
  • Forcing into a pinch in the groin.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Squeeze ball between knees

  Lying with knees bent, squeeze a ball or cushion between the knees, hold 5 seconds. 10 repetitions.

  To start: 10 squeezes of 5 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Squeeze at half strength.

  Harder

  10-second holds, then with the ball between the ankles, legs straight.

  Common mistakes

  • Lifting the buttocks off the floor.
  • Squeezing suddenly: build up force gradually.

  Moving on

  When you can squeeze hard for 10 seconds with no groin discomfort.

• Clamshell

  Lying on your side, knees bent, feet together: open the top knee without moving the pelvis. Add a band later.

  To start: 3 sets of 15 per side, every other day.

  Variations, mistakes and progression

  Easier

  Smaller opening, no band.

  Harder

  Band around the thighs, then a 2-second hold at the top.

  Common mistakes

  • Rolling the pelvis back to open wider.
  • Going fast and feeling it in the back rather than the buttock.

  Moving on

  When 3 × 20 with a band is easy: move on to the side plank or band walks.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Slow lateral lunge

  advanced

  Take a big step sideways, bend the leading leg, chest up, then return. Build the range gradually.

  To start: 3 sets of 8 per side, every other day.

  Variations, mistakes and progression

  Easier

  Small step and little bend, one hand on a chair back.

  Harder

  Bigger step, then holding a weight against your chest.

  Common mistakes

  • Bent knee caving in.
  • Leaning the trunk forward.

  Moving on

  When 3 × 10 is easy with a big step and no discomfort in the inner thigh.

• Slow balance kick

  On one leg, standing knee slightly bent: lift the knee to hip height, slowly straighten the leg in front of you, fold it back, then put the foot down. No momentum, a hand on a wall at first.

  To start: 3 sets of 6 per leg, slowly, every other day.

  Variations, mistakes and progression

  Easier

  Knee lower, leg straightened at half height, one hand on the wall.

  Harder

  Without support, a 2-second hold with the leg straight, then to the side.

  Common mistakes

  • Leaning the chest back to lift the leg.
  • Flicking the leg instead of controlling it.

  Moving on

  When 3 × 8 is done without support, stable, with no hip or groin discomfort the next day: bring back bag kicks at low power.

• Horse stance

  Feet wider than your shoulders, toes slightly turned out: bend the knees as if sitting in a saddle, knees over the feet, chest up, and hold.

  To start: 3 holds of 20 to 30 seconds, 1 minute rest, every other day.

  Variations, mistakes and progression

  Easier

  Less bend, 15-second holds.

  Harder

  Lower, 45-second holds, then shifting your weight from one leg to the other.

  Common mistakes

  • Knees caving in.
  • Chest leaning forward.

  Moving on

  When 3 × 45 seconds is easy with no groin or knee 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 loose uniform and a well-tied belt.
• Tatami or a cushioned floor; no slippery floor.
• Protection (hands, feet, teeth) for partner drills.