Top 4 Injuries in Martial Arts
In this article, we dive into the top martial arts injuries and how you can help yourself or your child stay injury-free and on the mats.
First, here are some of the most common injuries in martial arts:
- Sore Knees
- Hip Tightness
- Stiffness or Discomfort in the Lower Back
- Shoulder Pain
Why Martial Artists Are Prone to Certain Injuries
Martial arts involves a lot of repetitive movement — think kicks, stances, rolls, striking drills, and push-ups.
Over time, these movements can lead to imbalances in the body if certain areas become overused while others are underdeveloped.
Without regular attention to mobility, strength, and form, this repetition can create:
- Tight muscles
- Joint stress
- Decreased range of motion
- Poor movement mechanics
And that’s where injuries tend to begin — not from a single event, but from small breakdowns that build over time.
The Common Injuries in Martial Artists and How to Address Them
1) Sore Knees from Repetitive Kicking
Knee pain is one of the most common complaints we see, especially in younger martial artists. This often comes from poor hip mobility and weak glutes, which force the knees to take on more strain than they should.
– What it feels like:
- Dull pain around the kneecap
- Sharp discomfort during squats, kicks, or stances
- Pain that lingers after class
– What helps:
- Strengthening the hips and glutes
- Improving ankle mobility for better alignment
- Checking technique during kicks and pivots
2) Hip Tightness That Limits Movement
Whether someone is struggling to throw high kicks or hold deep stances, tight hips are often the culprit.
Limited hip flexibility can affect balance, power, and overall control — especially in younger students who are still growing.
– What it feels like:
- Pinching in the front of the hip
- Stiffness during kicks or seated positions
- Difficulty with range-heavy moves like splits
– What helps:
- Dynamic warmups like leg swings and lunges
- Foam rolling for hip flexors and quads
- Mobility exercises specific to martial arts movement patterns
3) Stiffness or Discomfort in the Lower Back
When the hips or core aren’t doing their job, the lower back often compensates. Over time, this can lead to stiffness, soreness, and reduced mobility — all of which limit both training and daily life.
– What it feels like:
- Morning tightness
- Soreness after long classes
- Fatigue or discomfort with twisting or bending
– What helps:
- Core stability work (planks, bird-dogs, dead bugs)
- Teaching proper movement mechanics
- Hip and hamstring flexibility drills
4) Shoulder Pain from Push-Ups and Striking
Shoulder pain is common in both adults and kids, especially when there’s a lot of push-up work, striking, or falling drills. Weak rotator cuff muscles and poor scapular control are often to blame.
– What it feels like:
- Pinching or aching in the front of the shoulder
- Pain after pad work or falling drills
- Discomfort with push-ups or overhead movements
– What helps:
- Strengthening stabilizing muscles
- Scapular control exercises (rows, YTWs, wall slides)
- Modifying push-up form and reducing volume if needed
What Families Can Do to Prevent Injuries
Whether you’re the one training or supporting a child who trains, a few small habits can make a big difference when it comes to preventing injuries:
- Make Time for Warm-Ups: Dynamic movement before class (like lunges, jumping jacks, and gentle kicks) helps prepare muscles and joints for activity. It’s important not to skip this step.
- Focus on Recovery: Stretching after class, staying hydrated, getting good sleep, and using foam rollers or massage tools can all help the body recover faster.
- Build Strength Outside of Class: Adding just one or two short sessions per week focused on core strength and joint stability can go a long way — especially when guided by a PT who understands martial arts demands.
- Don’t Ignore “Small” Issues: Mild pain, soreness, or tightness often shows up before an injury does. Early intervention can prevent a small issue from turning into something bigger.
When to Consider Physical Therapy
Many people think physical therapy is only for major injuries. But in reality, the best time to work with a PT is before anything serious develops.
Physical therapy can help martial artists:
- Improve control, strength, and mobility
- Recover safely from previous injuries
- Prevent setbacks that derail consistent training
- Optimize performance for competitions or belt tests
At The Jackson Clinics, our physical therapist Dr. Chris Adams, PT, DPT, OCS, is both a clinician and a martial artist, trained to identify the small issues that can limit performance or lead to injury over time.
Why Work with a Martial Arts–Specialized PT?
A physical therapist who understands martial arts brings specific insight into what movements are required and which imbalances are most common.
They can:
- Tailor exercises to match martial arts demands
- Spot movement issues that general PTs might miss
- Help create routines that fit easily into a training schedule
- Communicate effectively with instructors and coaches
Whether it’s a young white belt or a seasoned black belt, individualized care from a PT with martial arts experience can make training safer, stronger, and more effective.
Need Help or Have Questions?
You don’t need to wait until something hurts. We’re happy to talk through what’s going on, offer guidance, and support your goals — whether that’s recovering from a tweak or improving performance for your next test.
Reach out to schedule an evaluation with Dr. Chris Adams, PT, DPT, OCS — and get personalized care from someone who understands your martial arts world.
Let’s help you stay strong, safe, and on the mats.
Call our Centreville clinic at 703-830-6360 to get started today.
The Jackson Clinics serves 18 locations throughout Northern Virginia.
Find one near you: thejacksonclinics.com/locations
