Almost every martial artist who has trained for long enough has something. An ankle that rolls. A shoulder that clicks. A lower back that complains after a hard week. I have had two serious injuries myself, a torn-ligament ankle that needed reconstruction and a Judo shoulder dislocation that needed surgery with six anchors, and I have had to rebuild my body more than once.
I am a coach, not a doctor or a physiotherapist. Nothing here diagnoses or treats an injury. If something hurts, get it assessed by a qualified professional first.
Start with a proper diagnosis
If you do not know what is going on, find out. Guessing is how a small problem turns into a long one. A doctor or physiotherapist can tell you what is actually happening and what you can and cannot do. Everything else in this guide sits on top of that advice.
Niggles are information
A recurring niggle is telling you something about load, movement or recovery. When one flares up, ask what changed. Training volume? A new technique or a new training partner? Less sleep? A stressful month at work? Patterns usually show up when you look for them.
What to tell your coach
The more clearly you describe it, the better your programme can be built around it. Be ready to share:
- What hurts, and when.
- What makes it worse, and what settles it.
- What your doctor or physiotherapist has advised.
- Which movements you are avoiding, and which feel fine.
- What you want to be able to do again.
Training around an injury
Stopping everything is rarely the whole answer. Where your healthcare professional agrees, keep training what you can. Maintain strength, mobility and conditioning in the rest of the body, and adjust exercise choice, range and load around the area that needs care. A good plan separates what needs focused work from what simply needs to be maintained.
Build strength around the area
Once you have the green light, strength is one of the most useful tools you have. After my shoulder surgery I experimented with resistance through different ranges, isometrics, time under tension and building strength in positions that actually mattered to movement. The aim was not a bigger muscle. It was a joint that could cope with the demands of Judo again.
Do not train through pain that changes how you move
If pain changes how you move, lingers after training or keeps getting worse, that is a signal to stop and get it checked. It is not a signal to push through. Being tough is part of martial arts culture. Being sensible is what keeps you on the mat.
Coaching alongside healthcare
My coaching is physical preparation: strength, mobility, explosivity, athleticism and resilience. It is not rehabilitation and does not replace clinical care. Where appropriate, I work alongside your physiotherapist, doctor or other healthcare professional and adapt your training around the guidance they give. If something is outside my scope, I will say so.
If you have old injuries or recurring niggles you do not want dictating your training, apply for coaching and tell me about them. You might also like how to keep training martial arts for decades.
This guide is general information, not medical advice. If you have an injury or a health concern, speak to a doctor or physiotherapist before changing how you train.