Continue training or take a break to work on flexibility?

[Arvind]

Hello to Everyone and belated new-year greetings!

I am a middle aged male returning to Karate after having trained briefly for a year, 25 years ago. I realized much has changed with my body – mainly that the body takes much longer to recover from stress and injury.

While I am not terribly inflexible with my front- splits (I can get to 10 inches off the floor on the front split), I am at least 20 inches off the floor with my side split (this is on a good day!). In my over zealousness to get the side splits, I ended up straining my left knee, had to go to the doctor, took medication and lay off of training for almost 6 months now.

While I was researching this issue, I had the following thoughts:

1. Realize the limits of one’s body and take it slow and steady – it is a balancing act between pushing one’s limits and avoiding injury. I guess I have to get better at this by reading forums and articles on what has worked / not worked for others and paying more attention to what the body is saying.

2. Know the difference between the pain from a good stretch and an injury related pain.

One thing I read elsewhere was that poor form (caused by the body compensating for lack of flexibility) could lead to bad muscle memory and injury. Especially for adults lacking flexibility attempting high-flexibility requiring techniques such as a round house kick. In such cases (it was suggested), continuing to go to class may even delay gaining flexibility and that one could make better progress by laying off classes for a while, focusing on getting flexible to a reasonable extent before starting classes again. This would speed up flexibility gains as well as prevent injury and poor form, making it easy to learn the correct form later.

I do realize my sensei would be watching for poor form / lack of flexibility but I tend to get impatient with myself for not being able to do a kick properly and put myself at risk for over extending myself.

My apologies for the long post! So my questions are (a) whether anyone else had a similar experience and (b) suggestions on whether I should take a break from training to focus this year on strength and flexibility gains? Perhaps the answers mayl vary for different age-groups?

[Hawkmoon]

Hi Arvind,

Welcome to the boards, enjoy!

Hello to Everyone and belated new-year greetings!

I am a middle aged male returning to Karate after having trained briefly for a year, 25 years ago.

As was I and I returned to MA and have never had so much fun!!

I realized much has changed with my body – mainly that the body takes much longer to recover from stress and injury.

While I am not terribly inflexible with my front- splits (I can get to 10 inches off the floor on the front split), I am at least 20 inches off the floor with my side split (this is on a good day!). In my over zealousness to get the side splits, I ended up straining my left knee, had to go to the doctor, took medication and lay off of training for almost 6 months now.

While I was researching this issue, I had the following thoughts:

1. Realize the limits of one’s body and take it slow and steady – it is a balancing act between pushing one’s limits and avoiding injury. I guess I have to get better at this by reading forums and articles on what has worked / not worked for others and paying more attention to what the body is saying.

2. Know the difference between the pain from a good stretch and an injury related pain.

All true and very very important to keep in mind when you do!

The most important bit in any of this is to do it at all in the first place, to hold back at any 'twinge' or ache really is not doing anything for you, the stretch even your mind set, you have to do it!

That will mean pushing from time to time, the trick when you push is to not so much so hard that point 2 becomes a real issue!!

What I will add, and I always say this when it comes to stretching is breath!

take a breadth, and breath out and as you do try to relax and stay calm, you should see/feel your body move a few more inches as you breath out and relax!

One thing I read elsewhere was that poor form (caused by the body compensating for lack of flexibility) could lead to bad muscle memory and injury. Especially for adults lacking flexibility attempting high-flexibility requiring techniques such as a round house kick. In such cases (it was suggested), continuing to go to class may even delay gaining flexibility and that one could make better progress by laying off classes for a while, focusing on getting flexible to a reasonable extent before starting classes again. This would speed up flexibility gains as well as prevent injury and poor form, making it easy to learn the correct form later.

I do realize my sensei would be watching for poor form / lack of flexibility but I tend to get impatient with myself for not being able to do a kick properly and put myself at risk for over extending myself.

My apologies for the long post! So my questions are (a) whether anyone else had a similar experience and (b) suggestions on whether I should take a break from training to focus this year on strength and flexibility gains? Perhaps the answers mayl vary for different age-groups?

Practice and patients is the simply and best answer here.

In your mind you have an image of yourself from when you were young, more agile, more supple doing this stuff ... now your older doing this stuff, you have aged and grown that image has not!

That image is important but it is no longer true, it is merely a guide now!

Now your a different person both mentally and physically, now its time to create anew image, now is the time to be patient and practice!

Enjoy!

[Lupin1]

Go to class.

Tell your sensei about your concerns. If you need to substitute high flexibility techniques for low flexibility ones (you do front kicks while the rest of the class is doing roundhouse kicks) then do that. If you need to, you can even excuse yourself from certain activities and go off to the side and stretch while the class is doing something you think would be damaging to you at this point.

Basically, let go of the ego. I know it's hard, but it's part of martial arts. Don't worry about what other people are thinking of you. I guarantee you they're not judging you nearly as much as you think they are. And stop judging yourself so harshly. Be good to your body.

Going to class and just doing what you can is, nine times out of ten, better than staying away entirely. Stretch at home every morning and evening, stretch very well before class, make sure you're getting all your vitamins and minerals either from your food or from a pill, and listen to your body in class. Take it easy at first and slowly start keeping up more and more as you're able. No one expects new beginners (especially older ones) to keep up with the young guns or the advanced students right away.

Edited January 23, 2016 by Lupin1

[JR 137]

I've got flexibility issues too. I think we all do. If I stayed out of training to work on it, I'd never come back. Any rational instructor doesn't expect anyone nor everyone to be perfect before they start training nor while training.

You'll improve your flexibility through training. The roundhouse kick that can't go any higher than knee level gradually creeps up to mid thigh. That gradually creeps up to waist level, shoulder level, head level, etc. Sometimes it doesn't get up that high, no matter what you do. We're all built differently, and have to play the cards we're dealt.

There's a lot more to any MA than one or two techniques. Everyone has weaknesses. Do your best to improve them, and make up for them with your strengths.

I can't throw a head level roundhouse kick like I did in my 20s (not that it was anything to write home about anyway). I'm better at a lot of things now at 39, but flexibility definitely isn't one of them.

Keep at it. Perhaps look into taking yoga once or twice a week alongside MA. Talk to your teacher, as I'm sure you're not the first student who's had this issue (unless he started last week), and you certainly won't be the last.

None of us are getting younger.

[DWx]

1st of all, welcome to the forum Arvind

Great advice so far. What I'd add is that very few people start Martial Arts with a good level of flexibility. Most beginners, both adults and kids, start at a low level of flexibility and then work on this throughout their training. I know that you said you had some prior training but even so your instructor shouldn't expect you to ace head level kicks straight off. Work within your limits and you should steadily see some improvement.

[hammer]

Just continue training and get your high kicks up as high as you can with good form. I'm still waiting for the flexibility gains to happen but it doesn't stop me from continuing to work out.

When stretching, don't limit yourself to static stretches...also try to work dynamic stretching in.

[Nidan Melbourne]

My advice from an Excercise Scientist P.O.V you should do both. As this would mean that your body is getting used to those movements again.

Flexibility training should be part of your everyday life and strength training is important.

Take note that a lot of schools who teach roundhouse kicks will have the target at head height or above. But majority of people do not have such flexibility to do such techniques and will risk injury to do them.

Consult a Personal Trainer (low recommendation), a physiotherapist (moderate) or an Exercise Scientist or Physiologist (highly recommended) if you want to help develop some flexibility.

But the risk is injury when your older and trying to develop flexibility. So going slowly and finding your limit is important, do not push it too far.

I am not very flexibile and i'm 23 so instead of doing the higher kicks i do middle level kicks instead.

flexibility is an annoying area because you can't just train in it every few days, you have to do it everyday. This is due to your body returning to its original state

[Arvind]

Thanks to each of you for taking the time! I will go back to class.

Key takeaways: Lupin - did make me think if my ego was part of the problem, perhaps it is but I am also concerned about avoiding injury. Hawkmoon - breathe right and avoiding getting stuck in past self-image. JR137, DWx, hammer, Nidan Melbourne - keep practicing at an appropriate pace, try yoga, consult with physio.

Thanks again!

[Nidan Melbourne]

Thanks to each of you for taking the time! I will go back to class.

Key takeaways: Lupin - did make me think if my ego was part of the problem, perhaps it is but I am also concerned about avoiding injury. Hawkmoon - breathe right and avoiding getting stuck in past self-image. JR137, DWx, hammer, Nidan Melbourne - keep practicing at an appropriate pace, try yoga, consult with physio.

Thanks again!

Welcome

FYI Yoga is great.

Also just so you have a bit of background info on a physio and an exercise physiologist/scientist (physiologist = master, scientist = undergraduate). A physio will do some rehab and can assist with flexibility. But an Exercise Scientist or an Exercise Physiologist are exercise prescription based whilst working with injury or not + work with rehab where they can prescribe more in terms of what you want to improve on whilst a physiotherapist doesnt

[JR 137]

Thanks to each of you for taking the time! I will go back to class.

Key takeaways: Lupin - did make me think if my ego was part of the problem, perhaps it is but I am also concerned about avoiding injury. Hawkmoon - breathe right and avoiding getting stuck in past self-image. JR137, DWx, hammer, Nidan Melbourne - keep practicing at an appropriate pace, try yoga, consult with physio.

Thanks again!

Welcome

FYI Yoga is great.

Also just so you have a bit of background info on a physio and an exercise physiologist/scientist (physiologist = master, scientist = undergraduate). A physio will do some rehab and can assist with flexibility. But an Exercise Scientist or an Exercise Physiologist are exercise prescription based whilst working with injury or not + work with rehab where they can prescribe more in terms of what you want to improve on whilst a physiotherapist doesnt

Different countries have different resources/specialists, and call them different things. Each field also has different training and expertise, and individuals within each field have their own expertise. Saying go see someone with X credentials in India (or the US) can be misleading. Then there's the financial aspect of it. And availability.

Please don't take that the wrong way; tone of voice doesn't come through in text. In my neck of the woods (capital of New York State), unless you're a college athlete (at a higher level program), or a pro athlete, you don't have easy access to Exercise Physiologists, strength & conditioning specialists (not weekend credentialed personal trainers, but college graduates with a nationally recognized and respected certification), Athletic trainers (should be called athletic therapists) or the like. You've got PTs (physios as you call them), but you need an injury for insurance to cover them, otherwise you're spending $150 a visit.

Many PTs, CSCSs (certified strength & conditioning specialists), and ATs here have a bachelors or master's degree in Ex Phys, Ex Science, or Kinesiology. A lot of the specialty degrees like PT and OT are graduate programs, and accept people with undergraduate degrees in closely related fields. Very few exercise physiologists here have a terminal degree in Ex Phys; it's usually their undergrad degree.