The long-awaited resumption of practice.

I understand the feeling of being fired up to do kendo, but expecting a body that hasn't exercised for several months to perform at the same level as before the self-restraint measures could lead to unexpected injuries. Those who practiced a lot before the self-restraint measures may not need much time to return, but average swordsmen should expect it to take quite some time to return to their original performance.

Therefore, regardless of the current COVID-19 self-restraint measures, especially if you are practicing for the first time in a while, I think you will need to stretch more thoroughly than before before and after practice.

So, this time we have put together some common injuries that can occur when practicing for the first time in a while, as well as stretches to prevent them.

table of contents

Injuries that are likely to occur when practicing after a long time

Measures to prevent injuries
(1) Before practice (warming up)
(2) During practice
(3) After practice (cooling down)
summary

Injuries that are likely to occur when practicing after a long time

What kind of injuries are you at risk of suffering if you suddenly start practicing again after the self-restraint period has ended? Here are some examples of common injuries.

① Muscle or tendon rupture

A muscle tear is an injury that occurs when muscle fibers are damaged or torn due to sudden hyperextension in sports or a blow with a blunt object, and is commonly referred to as a pulled muscle.

In kendo, gastrocnemius muscle tears, or calf muscle tears, are particularly common, accounting for approximately 70% of all muscle tears (compared to approximately 20% in the general population).

A tendon rupture occurs when a tendon snaps when pulled too hard.

This injury can occur in any part of the body, but in kendo, Achilles tendon ruptures and damage are very common.

② Acute lower back pain

This is commonly known as a slipped disc, and is a condition in which the lower back suddenly becomes painful.

Sudden movements such as sneezing or bending forward can cause severe back pain.

Kendo is a sport that can easily put strain on the lower back, due to the fact that the stance and movements are asymmetrical, and that when trying to stand upright in the chudan stance, the lower back tends to arch more.It is also said that the movements of taitami (slamming) and striking can easily put strain on the lower back.

3. Various joint sprains

A sprain is a condition in which a joint is twisted, causing the surrounding tissues, such as ligaments, to be stretched or torn. Among these, ankle sprains, which are simply "twisting the ankle," are the most common sports injury and are often seen in kendo. Other common sprains include those of the neck, lower back, and hip joint.

④ Heatstroke

Heatstroke is a general term for a variety of symptoms that occur when the body is unable to adapt to a hot and humid environment. It occurs when the body's balance between water content and body temperature is not properly regulated.

In normal years, we would continue practicing throughout the cold winter, warm spring, and hot summer.

I think we have gradually been able to naturally develop our bodies to adapt to the heat (heat acclimatization), but this year we have suddenly gone from cold practice in February and March to hot practice in July. I don't think our bodies are fully accustomed to the heat, so we must not push ourselves too hard. Also, as a COVID-19 countermeasure, we are wearing face masks and face guards (eye guards and mouth guards) that we don't normally wear, so we need to be aware that we are more susceptible to heatstroke than ever before.

Measures to prevent injuries

So, what should you be careful of to prevent injury when practicing for the first time in a while?

(1) Before practice (warming up)

① Perform dynamic stretching (warm-up exercises)

As the name suggests, the purpose of warming up is to raise body temperature and warm the body. Warming up muscles and joints increases the range of motion of the joints, stimulating the central nervous system promotes nerve transmission, and gradually increasing heart rate and blood flow prevents sudden strain on the heart and lungs.

② Check the range of motion of the body

The range of motion of our joints has changed since before self-restraint. However, if we continue to move as if we were able to do so before, we are at a higher risk of injury.

Therefore, before practice, you need to check how far your body can currently move.

When checking the range of motion of this joint, just like with dynamic stretching, it is important to check how much movement there is during the movement.

* Things to note

Warm up for at least 15 minutes

Avoid explosive movements such as jumping and sprinting.

(2) During practice

① Don't push yourself too hard

Instead of thinking, "I can't move, so I should move," think, "Just move within your limits," and try not to force yourself to move.

② Be careful when your body warms up

After moving for a while, your body will warm up and your movements will become smoother. At this point, you may feel as if you can move again, but in reality, it's not that easy to return to normal. Therefore, the more you feel this way, the more careful you should be. To prevent serious injury, act with caution.

3. Take frequent breaks

When training while wearing a face mask or mouth guard, your body temperature rises rapidly, significantly increasing the risk of heatstroke. When training while wearing a face mask, we recommend taking a 10-15 minute break every 30 minutes, including drinking water.

(3) After practice (cooling down)

① Perform static stretching (warm-up exercises)

After practice, we do static stretching, the opposite of what we do before practice, to gently lower our body temperature (cooling down). The purpose of cooling down is to expel fatigue-causing substances that have accumulated in the body due to exercise, and to gently restore blood flow throughout the body, reducing the strain on the body.

② Check the area where you feel pain or discomfort

While practicing, try touching, bending, stretching, and moving your body to see if there are any areas that hurt or feel strange. If you feel pain anywhere, treating that area immediately can help prevent serious injury or chronic pain.

* Things to note

- Cool down for about 15 to 30 minutes.

-The purpose is to calm the body, so make sure to regulate your breathing while doing this.

summary

It is common to do warm-up exercises before practice, but I think many people don't do much cool-down exercises after practice.

However, since kendo involves intense, asymmetrical movements, I think it's important to do some cool-down exercises after practice to avoid any future physical problems. If you don't have time at the practice center, why not try some light body care after you get home?

Interview cooperation: Dr. Azusa Komatsu, Director of Sanmatsukai Medical Corporation and Representative of Jishinjuku