RC Injury Prevention Links

Karate people spend a great deal of time punching. Punching requires stable shoulders. When the chest is overdeveloped in relation to the back, the shoulder may actually loose stability. This is especially true if the joint is not properly stretched. Many groups do a cursory shoulder stretch before an intense workout, this can cause even more problems.

My shoulders are grindy garbage from years of judo, aikido, and karate. In the last few years, thanks to some very helpful coaches and personal trainers, I have learned to spend as much time taking care of my shoulders as I do abusing them. They still flair up from time to time and I end up looking like a bad Irish clogger when I am on the dojo floor (no arm movements and no rhythm either).

Here are a couple of sites that you may find beneficial; Shoulder Exercises/Shoulder Injury Prevention, and Rotator Cuff Exercisers.

The site Shoulder Exercises/Shoulder Injury Prevention contains a discussion of shoulder stretching as it relates to training and conditioning about halfway down the page.

If you spend time in a local gym, find one of the certified personal trainers and arrange an appointment. Most gyms have them. There are differences in quality between the various organizations that certify personal trainers, however I have found that most of them are pretty reliable as far as communicating the basics of rc injury prevention. They can be expensive, but a one off in which you tell them about your training and ask them for suggestions, is likely to be well worth the expense.

I do not think that being traditional means we have to ignore good sports science.

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4 responses to “RC Injury Prevention Links

  1. When I get moolah, I will get a pair of kettlebells-

    also Karl Gotch’s Conditioning for Combat Sports (http://www.scientificwrestling.com) is a good help.

    Strengthining the “sinews” or tendons can make a big difference.

  2. I think the article is right on in pointing out that few of us really think of our shoulders as the complicated and vulerable joints that they are. I never used to give them much thought until I royally messed one of them up. Whatever it is that I tore/relocated in my shoulder a few years ago in a slam dance with the asphalt seems to have benefitted most from working with a chi’ishi.

    I can feel stuff grinding and shifting around behind the scapula when I use some standard free weight exercises, but doing range of motion exercises with a chi’ishi doesn’t provoke those feelings- as much. A chiropractor I used to see mentioned that doing range of motion activities was better for it, as it would get the muscles and tendons strengthened in their new position, as opposed to trying to strengthen them with motions that were no longer comfortable because of the injury-induced changes in structure and alignments. For a while it would slip partially out of socket if I threw a rising block or hooking punch too fast, but now it feels much tighter. I think that part of this might be from the increase in core stability and musculature that an off-center weight provides- the serratus in particular develop quickly from using one. Injuries or not, chi’ishi type weights are really useful for strengthening the suite of muscles involved in shoulder stabiliyt.

    Any of the off-center weight variants from around the world, or the Dragon Clubs that are commercially available, would likely have the same results as a chi’ishi on strengthening the shoulder and axillary musculature.

  3. Adam says, Seriously, I am not Mr. Karate.

    There is a thing called a Macebell-
    http://www.scientificwrestling.com/products/item30.cfm

  4. Pingback: Random Training Notes 16: Heavy Bag Tips « TKRIblog

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