Keep Your Joints Safe During Cardio-KickboxingKeep Your Joints Safe During Cardio-Kickboxing

Cardio-kickboxing instructors do not teach students how to safeguard joints in the arms and legs. Though rooted in martial arts, cardio-kickboxing is an aerobic format. Similar to any other aerobic format, it is set to high energy music. 

Typically trainers have no time at all throughout their regimens to provide customized safety pointers for each student. If you participate in these classes, ask for feedback to make sure you are practicing the motions correctly. Never perform a workout that triggers pain.

We reached out to Houston Chiropractor Dr. Richard Werner for tips to help kickboxers avoid injury and when injured, knowing when to seek Chiropractic Care.

Seven Tips for safe Kickboxing in Houston

1. Keep your wrists straight while striking.

A bent wrist with a great deal of momentum behind it can cause radial nerve and joint damage.

2. When punching, make a tight fist.

Tuck your thumb and make contact using the leading knuckles of your index and middle fingers just. Even if you do not have a bag or a genuine opponent to strike, practice your form. Keeping a tight hand will help you keep your wrist straight.  

3. Never ever lock your elbows.

Though your hands and wrists stay rigid, your elbows ought to constantly have a little give. Locking can trigger severe damage to them; and, if you are hitting a solid target, to the shoulders and collarbone too.

4. Toss your entire body into a hand motion.

Stopping your own momentum by using simply the arm can be damaging in two ways. It can lure you to lock your elbow. And, it can tear your shoulder muscles and/or ligaments by literally ripping the arm far from its socket.

5. Pick your whole foot up instead of pivoting.

Frequently in cardio-kickboxing classes you are expected to strike with one hand and then the other without switching feet. This is an efficient exercise due to the fact that, in addition to giving you the cardiovascular workout you came for, it’s likewise working your obliques (side abs).

However, if you just pivot your back foot when you perform the 2nd strike, you are putting your knees and ankles at risk. It might look like more work to choose the foot up initially; once you get the hang of it, your joints will thank you.

6. Never lock your knees.

The knees are among the most frequently hurt joints in cardio-kickboxing due to hyper-extension throughout kicks. It is even more harmful to lock your knees than your elbows since your legs are heavier than your arms, and the momentum can trigger more damage.

7. Completely extend your hip flexors, which are the locations in front of your thighs.

If your trainer does not typically do this throughout both warm-up and cool-down, do it on your own time prior to and/or after class. 

As your flexibility improves, bring your front foot even more and further forward. You might become able to lift your back knee off the ground into a runners’ lunge. Keeping the hip flexors limber is important due to the fact that you use them each time you do front kicks. If they are stiff, it can impact your upper legs or perhaps your knees due to tightness in your quadriceps.

Can Kickboxing Cause Knee Problems?Can Kickboxing Cause Knee Problems?

Kickboxing, whether for cardio workout or martial arts competition, provide rigorous workouts. However, you must take care in your training to prevent injuries, particularly to your knees. Excessive wear and tear on the knees can be uncomfortable, even needing surgical treatment in the most severe cases.


The website of the International Physical Fitness Association, or IFA, determined a series of causes of knee injuries sustained by kickboxers. These causes consist of inadequate warm-ups and stretches, hyperextension of the knees and ducking moves that can overextend or torque the knees. Further, carrying out a side kick without rotating the hip puts lateral pressure on the knee, the IFA states, with more severe injuries requiring chiropractic care.


Many injuries to knee ligaments, the tissues that link bones, result from overeager beginners or from mistakes in competitive fighting. Common knee injuries for kickboxers include sprains to the anterior cruciate ligament, MCL and ACL. The ACL stops hyperextension of the knee. Hyperextending the knee while pivoting and resisting a leg strike can sometimes result in an ACL injury. The MCL, located on the inside of the knee, aligns the leg and thigh.


A kickboxer with an ACL or MCL injury will normally feel a popping experience, followed right away by discomfort. Other signs of an ACL injury consist of swelling of the knee joint and problem walking. If you injure your MCL, you will feel pain on the inside of the knee, in addition to swelling and a feeling of instability in the knee.


ACL sprains have three stages of seriousness. A stage I sprain hurts however involves just very little injury to the ligament and can be treated by a Chiropractor. A stage II sprain includes more injury, in addition to some looseness in the knee joint. A stage III sprain is the most extreme, involving total tearing of the ligament. An MRI is essential to identify the intensity of an ACL sprain.


If you tear your ACL, you will need surgical treatment to continue kickboxing training and competitors. The operation rebuilds the ligament with ligaments or tendons from another part of your leg or from a cadaver. 
To prevent knee injuries throughout training, kickboxers should keep their knees soft and a little bent during training and events to avoid overextending the knees when executing kicks. Taping the knee. If you have some moderate pressure this can help you prevent more damage.

Can I Do Kickboxing At Home?Can I Do Kickboxing At Home?

Among the more popular styles of martial arts which has made a home for itself lately is kickboxing. Because of the popularity of TV programs like Kickboxing Extreme and Ultimate Fighter. There are many who’ve discovered kickboxing to be an enjoyable and result oriented way to work out. If you are interested in kickboxing but are not quite sure how to get started at home, read on.

The best benefit of kickboxing is how effective of a workout it provides. Though the equipment may seem a little awkward at first, as soon as you start using the many kickboxing designs and striking actions, you will quickly see how they copy combat. Kicking exercises work on exactly the exact same principle as a martial artist would when preparing for an event. The focus is on delivering attacks as quickly as possible. While speed is not everything, if you’re able to move quickly enough, an opponent will be unable to respond. 

Among the more popular places for kickboxing is at fitness centers. There are some gyms in the US that promote kickboxing as a fitness activity. It’s not only a way to get or remain fit, it is also a terrific way to meet others that are dedicated to staying in shape also.

If you are interested in kickboxing, you may want to visit a gym that provides the sort of classes you like to take part in. Many diverse sorts of kickboxing classes are given at local gyms now.

Whether you wish to have the ability to defend yourself from an assault or you only want to get in wonderful shape, learning the art of kickboxing will get you there.  A seasoned teacher can help establish technique and supply feedback, in addition to providing a sparring partner. None of this means you can’t do it alone.  

There are loads of resources to help you build a strong foundation. If you intend to use videos to learn, make sure to set up a TV or laptop in a place that’s visible but not at risk of being ruined by ill landed jabs or kicks.  

You may learn the fundamentals of kickboxing with no equipment.  However, having some gear can allow you to take your training into another level.  For fundamental training, you need athletic clothes that offers support while enabling you to move freely. Popular choices are yoga clothes. Purchase cross-training shoes that give flexibility and stability. 

If you’re planning to spar with a spouse or punch a bag, you will want hand wraps or kickboxing gloves.   A heavy bag is an important investment but it is going push you to build power, speed and eye/hand coordination.  You could even spar with a partner using focus mitts. Determining your own objectives, skills, and aptitudes is an important first step prior to any undertaking.