What it takes: Sprains and strains
Kicks, throws and scrambles can overstretch muscles and ligaments in the ankles, knees and shoulders. Skipping a proper warm-up makes strains more likely.
Martial arts
Strikes, throws, grappling and joint locks against a resisting partner.
Martial arts build strength, flexibility, focus and confidence. Because they involve contact, the injury profile looks like a contact sport. Sprains and strains are most common, followed by finger and hand injuries, and head impacts in striking styles.
What it takes and what to do
What it takes: Hand, finger and wrist injuries
Punching, blocking and gripping a gi can sprain or break fingers and the small bones of the hand. Gripping hard for long rolls also strains the finger tendons.
What to do about Hand, finger and wrist injuries
Wear the right protective gearAs neededPut on a well-fitted helmet and the pads, guards or mouthguard your sport calls for, every time. Do tendon glides for your handsDailyMove your fingers through five positions to help the tendons slide smoothly through the wrist. Train your gripWeeklySqueeze a firm ball or grip trainer to keep your hands and forearms strong.What it takes: Shoulder injuries from falls and locks
Landing badly from a throw or resisting a joint lock too long can dislocate or tear the shoulder. Learning to fall and tapping early are part of staying safe.
What to do about Shoulder injuries from falls and locks
Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Do wall angelsDailySlide your arms up and down a wall to train the muscles that hold your shoulders and upper back upright. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week.What it takes: Head impacts
Strikes to the head and hard falls can cause concussions. Repeated blows over years may add up, so limiting hard sparring and wearing headgear and a mouthguard matter.
When to see a professional
Get emergency care for a head injury followed by confusion, vomiting, worsening headache or memory problems. See a doctor for a shoulder that slipped out of place, a finger that is crooked or can't straighten, or neck pain with numbness in your arms.