Is Judo Hard on the Body? ( Yes But You Can It Easier On The Body)


Is judo hard on the body?

Judo can be very hard on your body, especially win you are on the losing end! Regular training and practice help you earn your belts and master your form. But how do you get better at Judo without injuring yourself? 

Judo is hard on the body because it’s a full-contact sport. Bruises, sprains, and muscle strains are inevitable in any activity involving throws, chokes, and grappling. Hard falls can lead to dislocations, fractures, and head and neck injuries. Proper warm-ups and skill mastery can prevent injuries.

This article will discuss some of the most common judo injuries. We’ll also talk about common mistakes that cause Judokas to injure themselves during training and matches. You’ll also discover exercises that can help you avoid life-changing or chronic problems.

How Hard Is Judo On The Body 

People often wonder if judo is dangerous and just how hard it is on the body. Like any contact sport, you can certainly suffer injuries from judo even if you do not compete. Though you can do things to help minimize injures, judo can be hard on the body. 

Between 11-12% of Judo athletes competing in the 2008 and 2012 Olympics reported injuries. Fortunately, severe injuries were uncommon. The most common issues reported were sprains, strains, and bruises. Chronic Judo injuries typically affect the finger joints, lower back, and ears. 

Finger injuries are widespread in the Judo world. Strained, dislocated, or even broken fingers are often ignored or minimized by Judokas who are convinced they’re an inevitable part of the sport. But repeat finger strain can lead to bursitis or osteoarthritis. Taping your fingers or wearing finger compression gloves like Grappz can save you years of pain in later life.

Headlocks and repeated trauma to the ear can cause hematomas or “Cauliflower Ear.” Immediate treatment can help prevent or minimize permanent cartilage damage. You can also wear headgear during training to help prevent the development of cauliflower ear. 

Take back pain seriously! “Toughing out” a back strain will only make matters worse, and pain is not just weakness leaving the body: it’s a signal something is wrong. Pain doesn’t make your back stronger. A dedicated regimen of stretching exercises and sensible strength training does.  

How To Avoid Judo Injuries

Many people study Judo to protect themselves. Here are some ways you can protect your body while mastering the art of Judo.

Master Proper Technique

Repeating simple movements can get tedious. But if you don’t get the basic katas right, you’ll never master the complex ones. Hyperextensions and strains often happen when a Judoka falls improperly or attempts a throw from the wrong position. Knowing how to fall can save you from a crippling spine injury. 

The most critical skill you can master is ukemi or breakfalls. Relaxing and landing like a baby or a drunk is not so exciting as throwing your partner across the mat. But stiffening as you fall will cause you far more pain and suffering in the long run.

Randori is also an essential part of Judo training. Free-form sparring teaches Judokas how to apply their Judo training to real-life situations. But randori is not fighting, nor is it a tournament competition. Judokas should practice randori to master their craft, not to boost their egos. 

The highest rates of injury in Judo come from young people who have a more competitive spirit when training. They put themselves in harm’s way because they want to prove their strength to their dojo mates and themselves.

Warm Up, but Warm Up Right

There is a difference between warm-ups and stretching exercises. Warm-ups increase your heart rate, thereby sending more blood to your muscles. Dynamic stretching exercises — which put your muscles through their full range of motion — can loosen you up and prepare you for heavier exertion by increasing your muscle tissue temperature.  

Static stretches like toe-touches and hamstring stretching can reduce muscle strength in the short term. You should do them more after a Judo workout or as part of your regular training routine outside the dojo.    

Good Mobility Can Make Judo Easier On The Body 

To properly train for Judo, you must train your body. Knowing katas will do you little good if your body refuses to cooperate. Flexibility — muscles that lengthen enough to allow for movement — isn’t enough. You must concentrate on mobility, the ability to control your movement through a range of motion. 

Here are some ways you can improve your mobility and reduce the risk of damaging your body.

Free Exercise

Stretching exercises can help improve your range of movement, improve your posture, and make the other parts of your exercise regimen more effective.  

Here are some ways you can make yourself feel better, move better and perform your katas better:

Shoulders

Eagle Arms/Criss-Cross Stretch

Eagle Arms/Criss-Cross Stretch will stretch your deltoids and rhomboid muscle. To do this, follow the steps below:

  1. Cross your arms at the elbow. 
  2. Wrap your arms and try to get your palms to touch. You may not be able to do so at first, but do the best you can and keep your elbows crossed.  
  3. Hold this pose for 2-3 minutes.  
  4. Repeat crossing from the other side.  
Reverse Prayer

To do Reverse Prayer, follow the steps below:

  1. Place your arms behind your back and press your arms together in a prayer position. 
  2. Bring your praying hands as far up your spine as you can.
  3. Hold the pose for five deep breaths.  

Hips

Butterfly Stretch 

Butterfly Stretch exercises the muscles in your hips, groin, and lower back. To do this, follow the steps below:

  1. Sit with the soles of your feet touching. 
  2. Bring your feet in towards your crotch and lean forward. This flexes your hips, stretches your inner thigh muscles, and can relieve lower back pain.  
  3. If you have difficulty with step 2, stretch one side at a time until you gain greater flexibility.  
Lizard Pose 

Lizard Pose stretches your hips, groin, and inner hamstrings. It may be challenging at first, but don’t strain yourself. With continued practice, you’ll find your hips becoming more flexible and your posture improving. 

Here are the steps:

  1. Begin in Downward-Facing Dog.
  2. Exhale and move your right foot forward. Your right knee should be bent at a 90-degree angle.
  3. Bring your elbows to the floor until your forearms are flat on your mat and your palms on the floor.
  4. Stiffen your left leg.
  5. Gaze forward for five breaths.
  6. Return to Downward Dog.
  7. Repeat the steps with your left leg. 

This video will give you pointers on doing a proper Lizard Pose:

Prevent Judo Injuries With Weights 

Mobility workouts aim at increasing flexibility and range of movement. The weights should provide resistance but not strain. Physical therapist and trainer Zac Marion explains, “The idea is to increase muscle and neuronal activity while minimizing any fatigue.”

The weight should be light enough that you can perform each movement accurately and slowly. 

Slow, steady movements with light resistance train your nerves and muscles for rapid movement and proper technique.  

Here are some low-impact weight training exercises which can improve strength and mobility:

Shoulders

For improved shoulder mobility, Ukrainian weightlifter Aleksey Torokhtiy recommends the Shoulder Raise with Plates. To do this, follow the steps below:

  1. Take a plate in each hand.
  2. Bend forward slightly.
  3. Keep your spine straight, and knees slightly bent.
  4. Don’t let the plates touch your body.
  5. Move both arms out to your sides until they are level with your shoulders.  
  6. Do 2-3 sets of 8-10 repetitions on each side.

This video shows how Torkhtiy, an Olympic gold medalist, keeps his shoulders mobile:

Back and Hips

Single-Leg Romanian Deadlifts can improve your balance and hip mobility while strengthening your glutes and hamstrings. To do this, follow the steps below:

  1. Stand on your right foot with your knee slightly bent and a dumbbell in your left hand.
  2. Maintain a neutral spine as you hinge forward to bring your torso parallel to the floor. Lift your left leg.
  3. Come back up to standing. Lower your left leg.
  4. Do 2-3 sets of 8-15 repetitions on each side.

This video from Coach PJ Nestler will teach you how to do a Single-Leg Romanian Deadlift properly:

Final Thoughts

Judo can be hard on the body, and there certainly is plenty of tumbling. But with diligent practice, some caution, and a good exercise regimen, you can reap Judo’s benefits without hurting yourself. Judo may be hard on your body, but it can also be great for it!  

Joshua Paul

Joshua Paul is a BJJ purple belt who lives in Austin, Texas. Joshua loves all forms of grappling and when he is off the mats he is likely spending time with his wife and son.

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