Taekwondo: returning after an injury

Risks and order of return

High kicks, jumps and contact load hamstrings, adductors, hips and ankles; resume with low kicks, then height and jumps last.

Taekwondo: slow, low kicks first, with controlled balance. Height, speed and sparring come back last.

Bringing the movement back in four stages

1. 1

   Light cardio, gentle stretching and stances, no high kicks.

2. 2

   Low and mid-height kicks in the air or on a target, reduced range.

3. 3

   Controlled partner drills, kicks on pads, no sparring.

4. 4

   High kicks, jumps, sparring and competition.

Common injuries in this sport

• HamstringsAvoid high kicks and splits at first; warm up thoroughly.
• Adductors and groinReduce kick range and speed at first.
• Ankle sprainResume footwork slowly before jumping kicks and contact.

Preparation exercises

• Sliding hamstring curl

  Lying on your back, heels on a towel on the floor, hips lifted: slide the heels towards the buttocks then return slowly.

  To start: 3 sets of 8, 3 seconds on the way back, every other day.

  Variations, mistakes and progression

  Easier

  Pelvis on the floor, smaller range.

  Harder

  On one leg, or keeping the pelvis lifted for the whole set.

  Common mistakes

  • Letting the pelvis drop during the movement.
  • Going fast on the way back.

  Moving on

  When 3 × 10 on one leg is easy and cramp-free.

• 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.

• 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.

• 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.

• Small jump landing

  advanced

  Jump a few centimetres and land softly on both feet, knees in line, then hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply rise onto your toes and come down quickly, without leaving the floor.

  Harder

  Slightly higher hops, then on one leg, then sideways.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees caving in.

  Moving on

  When 3 × 8 landings are quiet, knees in line, with no discomfort the next day.

• 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.

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

• Regulation protection (chest guard, helmet, shin, mouthguard).
• Shoes or bare feet depending on the mat, cushioned floor.
• A long warm-up before high kicks.