That’s right! I say STOP practicing martial arts. Until you read this anyway.
When I think about all of the people I know who train in the martial arts, do you know the number one cause of most injuries, surgeries, and pain?
You guessed it—training in the martial arts!
FACT: You are more likely to be hurt and injured practicing self-defense than from a real-life self-defense situation!
Don’t believe me? Step into any martial arts school and take a look. Compare the number of people wearing knee braces and elbow pads (and sitting on the side massaging an injury) to the number of people who have actually been attacked on the street.
I rest my case.
Of course, I still believe practicing martial arts is the greatest investment of time and energy you can make in yourself. That’s why I still practice every day… I just got smarter about how I practice. Not because I wanted to, but because my body demanded it.
By the time I hit 40, it was clear that marathon workouts were over. It started with my hip. Then my shoulders. Then my knees.
Don’t get me wrong—I accept that injuries and pain are a natural part of the learning process. I even shot a video about it.
Here’s the article, if you prefer: Thank You, Pain: Why Injuries Are Good For You.
But all of those wise words aside, it’s what happened last week that shocked and frightened me.
I ran into an old Kung Fu teacher of mine. We sat down for coffee. I asked him how his training was going.
He said he quit.
The reason? He rolled up his sleeves to reveal long scars on both elbows. And both wrists. The year before, it was a back surgery. Years before that, it was his knee… and his first back surgery.
In fairness, I would say he did not quit Kung Fu—his body did! But here’s the kicker…
He was the third person that week to tell me the same story!
Yep. The first was a Karate teacher friend who just got word her chronic neck pain is the result of a compressed nerve and arthritis. She has already undergone surgeries on her hip and shoulder.
Three strikes and she’s out.
The second was one of my current Kung Fu teachers who just tore his meniscus. To his credit, he hadn’t quit Kung Fu despite past surgeries on his knees and—are you ready for this?—a broken tailbone, but this new injury will definitely put him in the slow lane. He’s also now saying that he’s “done” with hard workouts.
Yes, it’s true that all three of the these fallen martial artist are in their early 50’s, so you can argue that it’s natural to hit a wall at some point in your training, but wait—
Wasn’t the whole point of practicing martial arts to improve your life? To make you stronger and healthier? To protect you from harm?
Yes! And shouldn’t the reward of all that dedicated training be strength, vitality, and peace of mind as you glide into old age?
Of course! But here’s what no one tells you…
Practice is dangerous.
Practicing too much. Practicing too hard.
Practicing the wrong moves. Practicing the wrong way.
Practicing with the wrong people. Practicing for the wrong reasons.
What do I mean by “wrong”? I’ll get into that in future articles, but here’s a fun fact: Chuck Norris and Bill “Superfoot” Wallace both have hip implants.
More terrifying, I also made a video about the dangers of brain damage from taking too many head shots. Article here: How to Stop Brain Damage in the Martial Arts.
For now, if you’re under 50, and lucky enough not to have suffered any major injuries, consider yourself warned…
Your body needs protecting. Not just from the bad guys out there, but from your own good intentions!
The way I see it, you’re damned if you do martial arts and damned if you don’t. I know people who have had knee replacements, back surgeries, and suffer from all kinds of physical issues but never threw a punch in their lives!
So, the problem isn’t the martial arts, it’s how you train them.
If you’re smart—and if you focus on building yourself up and not breaking yourself down—then you should NEVER stop practicing martial arts!
Train hard fight easy.
Train smart, fight forever! 🙂
I mean no disrespect here but i consider martial arts a way of life if i get a permanent damage so be it! so damaging is a part of every training if you try to reinforce your body you put yourself at risk but you would probably have gotten that injury without practicing martial arts anyways because of the simple fact that just sitting in your cauch will leave your body unpracticed and you will eventualy get a back damage or something my mom got it just from sneezing so i know what im talking about 😛 tho i have to agree that you have to relax while practicing mediate a lot rest and if you are scared of injuries do soft arts like tai chi chuan and ki aikido
Thanks for your thoughts, Jon. No disagreement here! I still practice martial arts… I’ve just learned to be more careful so I can KEEP practicing till the day I die! Rock on!
Wait till you’re (God willing) 65 or older and then see if you feel the same way. I know right now you’re a young bad ass who thinks this can never happen to you, and you can just train the pain away. I thought that way at one time, but no longer . Unfortunately I think you may have to learn this the same way I did….the hard way. Good luck and God Bless.
I’m soon to be 66 and practiced taekwondo and karate for over 40 years. I had both shoulders and hips replaced and both knees are arthritic. I had two surgeries on my left knee for a torn meniscus. I still love to kick and punch a heavy bag and swing kettlebells, Club bells, and mace. I use battle ropes and a sand bag and do step aerobics daily. Work on endurance and flexibility for kicks and punches. An hour of relaxed technique is much better than 45 minutes of intense hard jerking techniques that stress the joints and other skeletal structures.
Thanks for sharing your advice, sir! I definitely agree that training doesn’t need to be full speed and power all the time. Keep fighting!
Since you have mentioned about aikido, i would like to put my comments , Actually i come to know aikido is a soft martial art , but it will bring more spinal issue , shoulders damages if you don’t practice aikido properly. It will put your opponent in danger if you practice well, and you in danger if you don’t practice well as per your instructor. Whether you do martial art or you dont, injuries happen only you cross 40.
Aikido can absolutely cause injuries due to all the falling. Be careful no matter what you do! 🙂
Aikido. My spoils so far:
– a broken rib (hit from a heel in a very crowded seminar),
– a dislocated ac joint (fell from koshinage),
– a (fortunately slightly) herniated disc in neck, which causes nerve pain in my arm (a breakfall failed in a very stupid way)
So much about the “soft” martial art. It’s outright dangerous!
I’m not planning to stop anytime soon. I’m at 60 now.
But I am gradually starting to realize, that maybe I am not immortal after all 😛
HA! Not immortal, indeed! I remember a study from years ago that said Aikido and Judo were the arts that offered the highest numbers of injuries. All that falling is no joke!
Good for you for toughing it out, though! Hopefully, each injury has made you wiser. Keep fighting!
I respect your tenacity …but…after having had an L5 discectomy , laminectomy and now with chronic joint pain (every joint including achilles tendon and shoulder, elbow, wrist, hand and finger chronic pain)..it’s tough to go about one’s life…
solutions?…proper warmup, adjust training to age / physical condition…?
thanks
al
Hi Al! Sorry for your pain. That definitely sounds like a tough situation.
Of course, we just met, so it’s difficult to give advice or specific modifications to work out. Feel free to email with more details or a video of your current work out. Stay safe!
In 2007 I was taking a Gracie School Brazilian Jiu Jitsu Class. A blue belt student instructor in our break-off group asled my to help him demonstrate a guard passing technique. O course, I agreed; problem was this jerk did not respect safety rules and performed the technique full force with no thought to my physical limits – I was a red belt in TKD, a brown in Shorinji-ryu, and despite being very fit, nearly had my neck broken by this fool. I have four titanium plates in my neck, multiple ruptured discs, had to stop practicing dentistry and spend every day in pain, mostly in bed. Not only did my martial arts career stop at age 47, so did my life, thanks to this fool’s failure to foollow proper practice protocol. I never hear from any of my instructos….in fact, I never hear from anyone anymore. And this guy is walking around free and happy.
Welcome to the site, Dr. Haddix, and thank you for sharing your story. It is absolutely horrific.
A teacher’s first duty is to create a safe training environment for his or her students. It sounds like your teacher not only failed to do this, but took no responsibility for making a tragic error in judgement. This is martial arts–and human behavior–at its worst.
I pray you find some measure of peace, sir.
I’m 54 and have been training in Kickboxing and Maui Thai for 10 years. I just started BJJ and now my knees are killing me more than ever. I think I need to quit. The only problem is I love it. Any suggestions? Maybe I should switch to Aikido or something like that. This is rough because it’s become a part of my life, but I am really tired of being in pain and destroying my body. I also have noticed that has become really easy for me to receive a mild concision. I feel like I’m answering my own question here. Part of the problem is just ego. I am looked up to at my gym because I am the old guy who can do it all, but I’m suffering for it. Stupid I know. Just wondered if you had any thoughts.
Hi Ray! What can I say… getting old is not for the weak! 🙂
I’m not surprised that the Muay Thai and kickboxing have taken a toll on you. I get concussions easily, too. Avoiding head shots would be my first recommendation! You can’t get a brain replacement!
I’m surprised that BJJ is making your knees worse, though. I started BJJ a few years ago and have found it to be challenging in a completely different way. No knee issues for me. Does your class do a lot of takedowns?
Aikido is pretty rough on the knees, in my opinion. There’s a lot of falling and getting up, which isn’t great for the brain, either. Of course, giving it a try is the only way to be sure.
The bottom line here is that the martial arts or any workout, should build you up, not break you down. If that means turning in your gloves for a bike or a swimming class, then so be it.
Speaking of swimming, have you tried working out in a pool? Throwing punches and kicks, I mean. The water provides great resistance and obviously lightens the load on the knees. Maybe switching out a couple of regular workouts for pool workouts will help you stay in the game longer.
Sorry I have no easy answers. I’m still figuring these things out for myself! Let me know how it goes.
Part of the problem is that a lot of people are chronically dysregulated and stressed. Being that way makes you crave really intense workouts because you already have so much cortisol coursing through your body. Add an intense sport and your body can’t handle it. Too much cortisol on the joints! So you have to absolutely take a step back. I work with a somatic therapist and have done so for a few years now. Doing martial arts 5 or 6 days a week stressed me and my joints out to the point of exhaustion. Obviously I want to keep moving which is why I need to take a step back and rethink how I treat me body. I just turned 44 and yeah you really have to start being nice to yourself. Balance is essential
Cortisol! What an interesting perspective — thanks so much for sharing it. I’m glad that you’re not giving up and finding a way to keep moving forward. That’s what martial arts is all about. 🙂 Happy training to you!
Hello And
Great site so far, I have a history in Korean karate and have taken a break through life and hip pain. Now I have discovered the hip pain is arthritis, so I have not trained martial arts for around 10 years. Now I want to return as I miss it so much, and I am looking at Kung fu.
I have taken inspiration from you as I am 52 but active, so looking at tips and hints to achieving my goal without getting a hip replacement. Keep the good stuff coming
Hi Louie!
Sorry to hear about the arthritis. It’s damned if you do train and damned if you don’t! Glad you decided to get back on the mats!
Kung Fu can certainly be a good choice depending on how you modify movements to fit your body. But that will be true of any style. All you can do is try!
When I started having hip issues, I stopped doing plyometrics. Jumping, skipping rope, running… anything that causes an impact. I was getting enough impact from kicking and falling, so cutting back on extra jolts helped me a lot. I also added more bodyweight squatting to keep my hips and lower back strong. And don’t forget giving yourself time to recover from workouts! That makes a difference, too.
It’s all a grand experiment… enjoy the journey. Welcome back! 🙂
Greetings Sense Ando,
I have been practicing martial arts in formal classes for the past 5 years or so and have over the past 1 year and some months been practicing Yang Taijiquan; although I am finding that the stances and forms part of my classes to be difficult. I also can’t kick, throw, or do takedowns anymore. I am still capable of hand and elbow strikes and I was wondering if you could suggest a martial art that might still be beneficial for me? (Armed or Unarmed; I am interested in both equally) Thank you so much for your advice! 😀
Hi Chris!
Sorry for your pain. But I’m inspired you’re not giving up!
Picking a style AND a teacher is a personal decision, so I can’t really make any recommendation. However… you say that stances, kicks, takedowns, and throws are all difficult… that sounds like you’re heading towards boxing, Wing Chun, or maybe the best choice, (since you’re interested in weapons, too) the Filipino arts, like Kali/Escrima. It’s tricky because EVERY art employs stances and footwork of some sort, so I’m not sure how to avoid that. But have you checked out the FMA?
One step at a time!
Thank you so much for your response! I really appreciate your time and advice. I have done Wing Chun in the past but sadly I had a poor teacher and it is the only one near me. The training hall I currently train at also offers Kali classes so I think it may be a viable option. Thank you again for all of your help and I hope all is well for you!
Stretching, swimming, practicing chin na. Don’t make yourself a victim because of incapacitating injuries..
Take it from 30 years in tang so do, combat Kenpo. Let go of the ego .
Hi I’m Steve.
I been training wing Chun for two years. I love it and think it’s a great art. I have had to stop for the past three months due to a odd injury that has gotten worse. The injury is to my big toe where the tendons attach to the sesimoid bones. Walking is now difficult and my job. I’m pretty down because I miss training and my Kung Fu brothers.
Hi Steve!
Sorry for your pain. I wrote an article about injuries you may be interested in: http://www.senseiando.com/pain-injuries-are-good-for-you/
I’ll bet you can still practice forms in a chair? I’d say anything you can do is better than nothing! Don’t give up! You’ll be back before you know it!
Ok great I will get back to you when I read it. Thanks.
I enjoy your videos and discussions. I too have had huge knee problems – including a subluxating patella – until surgery fixed most of them. I very much want to get into some kind of martial arts training, but don’t want to undo the good effects of knee surgery. I quit shotokan karate many years ago because of an unexpected foot sweep from a jerk sparring partner during a structured practice drill. It really did my knee in. So, lately I’ve been looking at Krav Maga for seniors (68 yrs here) and wondering if I might be able to do it with careful training, and /or would consider other types of training if I could get a decent workout and learn some self defense at the same time. Sorry to ramble, just looking for ideas. Thanks. Eric
Hi Eric!
There’s always a risk of injury when you’re punching and kicking… or even just moving! But you can also grow sick and weak by doing nothing, right? So, I choose to keep training. So long as you’re careful, I don’t see why any style you pick shouldn’t work out for you. Of course, having a supportive teacher and caring group of fellow students is important… that’s what I would look for first– good people!
Let me know how your search goes! Keep fighting, sir!
I am 72 years old. I had never been involved in any self defense training since basic training in the military 50 years ago but have tried to stay in shape. At 68 i began practicing BJJ. Four years and two major shoulder surgeries that laid me up for almost 2 1/2 years ( the shoulders were already bad from bone spurs and arthritis ) I’m back at it. I tout myself as WOW, worlds oldest white belt, and had hoped for my blue by the end of this year. Now I’m scheduled for a full knee replacement so that probably won’t happen. I WILL be back after the replacement as soon as the Doc releases me. Except for arthritic worn out joints, I’m in the best shape of my life and love the sport. Even if I’m still a white belt at 90 I’m not quitting. You just have to know your limitations.
Rokand!
I truly hope that people will read your story and be inspired to follow in your footsteps. I know I am!
Thank you for sharing, sir! Keep rolling! 🙂
I am 57 years old and had a knee replacement surgery. I practice forms, shadow boxing and punching bags. I do some Billy Banks for cardio as well. I think I could still doing a good job defending myself just by maintaining this practice. I try to listen to my knee for pain.
It sounds like you have a great attitude and a solid training schedule, Rod. Plus, you’ve got 10 years on me, so thanks for the inspiration! Keep punching, sir!
Hello Sensei Ando! Thanks for all your videos and articles. I started training kung-fu year and a half ago and unfortunately I broke my leg (tibia and fibula) while practicing sequence of kicks. I feel it was a pretty dumb accident and I hope to heal fast (ended up with a titanium rod). I am 41 years old, some friends who don’t enjoy martial arts look at me as if I am crazy to come back practicing. I really enjoy it. I think this accident could happen with any sport and that I need to be more mindful at class. This was a fast and powerful roundhouse kick to the air with improper pivoting and my back leg twisted and broke (so easy I was in shock). Now I will have more time to watch more videos! 😀 . You are a true motivator!
LUIS!
Wow! You broke your own leg? That’s horrifying! But at least I know you train hard! 🙂
I’m sorry about your pain, but am proud of you for going back. Just take it slow and steady. Don’t worry about speed or power… just focus on getting things right and building good habits.
I did make a couple of videos on the round kick, in case you didn’t see them.
http://www.senseiando.com/round-kick-pivot-power/
http://www.senseiando.com/hook-kick-round-kick-chamber-tip/
Happy training, sir!
Thank you very much for your reply and advise! And the links (maybe I could have avoided my accident if I have watched them before 😀).I will train smarter when I come back for sure!!
That’s the spirit! Keep fighting, Luis!
Hello Sensei
I enjoy you web page.
I am 56 years old. My background is in Tang Soo Do and Filipino Arnis de Mano. I was very active in my late teens and twenties. I was able to earn second Dan in TSD and practiced FMA a great deal. As often happens, life changes etc., meant a transition to solitary practice. Over the years, due to injury and illness, training was sporadic.
Recently, I was diagnosed with severe hip and back arthritis. I am getting medical treatment and acupuncture. Unfortunately, I even sometimes have difficulty walking.
I’ve decided that I do not want to be hobbled, so now I’ve put most focus into Arnis with some selected TSD forms (mostly Naihanchi)
I’ve also picked up a little Wing Chun and learned Sil Lum Tao. So I do as much as I can. My philosophy is that since I cannot move toward someone well, I want to do my best to be good up close if an attacker comes toward me. I still consider myself a martial artist, so I just have to modify things. Thanks
SAL!
Yes, yes, yes! You are still a martial artist!
What is martial arts anyway… it’s figuring out how to overcome trouble. It’s about not giving up and doing whatever you can. And clearly, you’re a fighter!
The fact is if you were still training the same moves, the same way, as when you were 20, something would be wrong. You’re not the same person anymore. So, be the best you can be today!
Keep up the good work, sir!
All of you are awesome! I’m a female 50 yrs old in Nov. Just started Krav last year at 48. first martial arts of any kind. Totally love it. Shoulder worries from swimming myself to death.
I will say that respect of your partner is so fundamental. If I think I have a disrespectful partner, I won’t work w them. I just came up w that rule for myself thanks to you all on this blog.
🙂 I love hearing from all you Seasoned Vets!!!
Hi Stephnanie!
So glad to hear you’re taking Krav! Everybody should! 🙂
Also happy to hear you’ve set boundaries with certain partners. If you can’t stand up for yourself in a class, good luck on the street!
Happy training!
Sensei Ando,
Really appreciate reading through your blog and the great comments. I’m a 51 year old female training in Hwa Rang Do for 7 years. I received my first black belt in 2013 and am now in training for my black sash test. I have had my injuries over the years, but always recovered OK. I tore my meniscus training and have to have surgery. Very frustrating. No one was at fault. We were doing defense techniques and I was pulled in a way that twisted my leg after the take down. I am very motivated that there are others my age training! I’ll get back at it as soon as I can! Trying to keep my fitness up the best I can given the circumstances.
Hi TJ!
Thanks for sharing part of your journey! The fact that you have found a way to keep going is the real test, not the belt! You are a master of fortitude and perseverance! 🙂
Keep fighting the good fight!
I am a 67 year old women with a first degree black belt in TKD. It took 7 years to achieve it. My Dr said I need a hip replacement and I just received my first steroid injection in the hip. Problem: does tht mean I have to quit martial arts? I am a few months away from my 2nd degree! Last week I couldn’t walk after practice. I so don’t want to quit but I also don’t want a hip replacement any sooner! Help! What can I do? Do I need to quit?
Sherry!
I’m so sorry for your pain! :/ I can’t tell you if the pain is worth it or not, but I can say that you are not the first to face adversity on the way to reaching their goals.
Can you get through the test and THEN have the surgery? It’s so close! Or can you change up your training routine to put less stress on your hips? Shorter sessions? A little less kicking? More strengthening?
My instincts say DON’T QUIT… just do what you can. TKD is all about indomitable spirit, so dealing with your hip is now the real fight and the real test! Let me know what you decide!
Thank you so much for your encouragement! I had class last night and feel good today. Was able to decrease the amount of angle on my kicks which decreased my pain. That’s hard; I’m so competitive! My plan is to do hip strengthening exercises everyday and go for it!
Sherry! You can’t hear it, but I’m clapping!! 🙂
Keep fighting!
Sensei Ando,
You must be one of the nicest, and most helpful fellas on the Internet; especially in Martial Arts!!
Keep up your great work; we all really benefit from it!!
At 57 years; I’m an old fella!
I am turning 58 this month. I have been involved in martial arts since high school. Early on it was hard styles… Shotokan and Judo. In the past 20 years, Kali-Silat and wing chun.
Arthritis in my shoulders and hips have made it impossible for me to hit a bag or attack a wooden dummy like I could ten years ago. Instead I am now focusing on forms and two man sensitivity drills like Chi Sau, and Hubud Lubud… But even so, I worry about doing more damage to myself.
You know, it feels like you’re damned if you do and you’re damned if you don’t! Your body is going to break down whether you train or not… so we may as well get something out of it! That’s what I tell myself anyway!
Keep fighting, sir! 🙂
Sensei Ando, please allow me to share.
I have practiced in one form or another for most of my 52 years. My inspiration? Kung Fu Theater on Sundays as a kid of course. The one element of these Shaw Brother masterpieces which goes highly un-emphasized is that many of the characters have some disability that they have to adapt their skills too. Whether a blind master, a one armed boxer, an old man or even a drunkard. The list goes on.
At 46 the eyes started to go, the bowel at 48 and now the shoulder, elbow, 3 fingers and metacarpal something or another in both feet. As much as it hurts, I still practice how and when I can. Ill add here, meditation helps the most to keep me going.
But the key, i suppose, is adapting the style one has been building upon they’re whole life and changing what practicing or working out is. Table tennis for speed and reflex, chess for mental strategy, darts for eye hand. Its not all about hitting and blocking.
Ive gotten long winded so ill stop here. Thank you for your wisdom and vision.
Thank you for the wise words, sir! I especially like how you see training opportunities OFF the mats. It’s true, keeping ourselves challenged in any format applies to our development in the martial arts.
Let’s keep adapting! Who knows… maybe they’ll make a movie about you! 🙂
Sensei Ando,
I found your site whilst looking into martial arts with arthritis. I’m 51 and last week was diagnosed with cervical osteoarthritis, with one compressed disc, noted following a neck x-ray.
I’ve been involved in sports since my teens – rugby, judo, various other martial arts, plus weight training and yoga, and about 4 years ago discovered Taekwondo… in fact I was in training for a full contact kyorugi contest (veterans class!) when I received the diagnosis.
My doctor has suggested initially I can continue to train, but strongly suggested I avoid taking impacts to the head, which I can understand, but its certainly come as a shock to me, as I’ve always been fit and take pride in being the hardest working old guy in the gym, and the fact that I can still kick hard, high and fast at my age. Guess hubris comes at a price.
Anyway, I am continuing to research this condition and understand what limitations this might mean for me. I am determined to keep training and sparring as far as is possible… even compete again if I can get the okay from a doctor. Guess we’ll see.
If you have any recommendations, I’m all ears – I’d like to still be the hardest working old guy in the gym for a few more years yet.
Many thanks.
Hi Dave!
Sorry about your diagnosis. But for sure, it’s not a death sentence!
I’m 48, so the topic of aging has been front and center in my training lately. For example, I was diagnosed with arthritis in both of my shoulders last year and have been experimenting with different exercises and methods of punching ever since.
I think that’s just part of the journey for all of us in the martial arts. Priorities change, attitudes change, the body changes… it’s not a one-step process. Your art evolves as you evolve. What’s important is to never stop challenging ourselves to figure out our capabilities. What you could do in your 20’s has nothing to do with what you can do today. And what you can do today has nothing to do with what you’ll be practicing at 70.
So, as much as possible, embrace this new chapter of your story. Oh– and cervical osteoarthritis or not, taking fewer head shots is a smart policy. Protect your brain at all costs!
If it helps, I recently interviewed my Kung Fu teacher for my podcast. He shared his thoughts about aging and I put them into a video. https://www.youtube.com/watch?v=_SWhUbVGpiM&t=84s
Stay in touch here or by email and let me know how you’re doing. We can all learn from each other! 🙂
Ando
ando@senseiando.com
Hi Dave! I hope the day finds you well 🙂
I just wanted to chime in and say that I admire your resolve to stay in the martial arts and continue your own lifelong martial arts journey. I recently turned 26, and have been practicing while managing chronic back pain for some years now (As I recall I ended up with this condition when I was getting closer to 23) so I guess you could say that I can’t do what I did in my 20’s when I was in my 20’s hahaha
Lately, I’ve been getting back into martial arts by learning the combative side of Yang Taijiquan, only I have modified some of the deeper stances due to my lessened flexibility. I’ve also been picking up sword forms as well with the Jian (or Tai Chi Longsword as a lot of people call it) I was looking to get into Wing Chun, but as of late I still can’t find a good teacher or class, let alone afford one.
I like to think of dealing with injuries as well as growing older in the context of martial arts as something of an evolution. It’s a great opportunity to not only discover what works for you best, but also to learn new skills while fine-tuning and re-working to hone current ones to what and how they are best suited for you. I’ve always been fond of grappling (especially Judo) but it was doing Taekwondo and other striking methods where I developed my back problem. Interestingly enough, a lot of the Yang Taijiquan involves a good amount of grappling, but in a way that is safe for me to practice. In a way, I’m discovering what works for me while not losing my love for grappling moves and even incorporating certain striking techniques in my practice as well.
I mention all of this because I wanted you to know that you’re not alone in this evolution of your physical capabilities and that said changes don’t necessarily elude anyone regardless of age. Turns out even the little fish like me can overdo it in the kiddie pool of life too. If there are two things I learned the hard way when it comes to practicing martial arts, it’s that combining regular training with daily gym workouts and an occupation that requires heavy lifting doesn’t exactly do you any favors. The other thing I learned is to appreciate any chair with good lumbar support!
I wish you all the best, and I know you will do well in continuing your evolution on your martial arts path.
P.S.– Sorry for the lengthy message, but I hope it brightens your day 🙂
Thanks for chiming in, Chris! It brightened my day, too! 🙂
@ Ando – thanks for the quick response, much appreciated.
Yes, I can absolutely appreciate what you’re saying here and this is something I need to work through. TBH this is probably the first time its hit me that maybe I can’t go quite as hard as I did 30 years ago, and its been a shock.
I recognise that I am a stubborn SOB at times, so I need to start to learn and readjust my expectations I guess. But I do want to move forward and evolve. I will most definitely keep you in the loop and I am sure I will be pestering you again in due course!
@ Chris – thanks for taking the time to share, Chris. Sounds like you’ve had a rough run and makes me realise I should count myself fortunate to have bopped through 3 decades of this stuff relatively unscathed. You certainly show a level of maturity about the situation, which is great and something I need to learn. Age and maturity are two different animals I think, though people often confuse the two!
All the best guys.
Thank you for your response message as well 🙂 I really appreciate your kind words and I’m glad that you have been able to continue your martial arts journey. I hope that your path continues to be a successful and prosperous one.
Ha! Pester away! 😀
Sensei Ando – so a quick question. I understand your comments around protecting your head and not taking unnecessary blunt force trauma… but where does this leave us when it comes to competition work? Any contact competition carries the risk (probability!) of taking a few knocks to the head. At what point does the risk outweigh the reward? Love to get you thoughts.
Many thanks.
Hi Dave! I can’t tell you when the risks outweigh the rewards… that’s your call. I just meant that the old “blood and guts” routine or the “no pain, no gain” mentality is not a healthy training philosophy. Even pro fighters have tended to cut down on full contact sparring in their training camps.
So, if you’re going to compete, go for it! Just make sure you show up healthy and thinking straight instead of beat up from preparation! Keep fighting!
Love this thread, it’s simultaneously validating and inspiring! Allow me to contribute;
I’m 30 years old now, been practicing since I was 5 ( Shotokan, some kyokushin, muay thai/san shou, wing chun, and for the past few years a more combative school of Xing Yi with some Gao Bagua). I tore my left acetabular labrum when I was 16, re-tore it again along with my right side while back squatting with bad form when I was 27. Struggled the past 3 years with chronic tennis and golfer’s elbow( finally resolved), and occasional low back/neck pain.
Newest installment is a sports hernia, which is related to heavier load with rotation (grappling, and a lot of the ‘spiraling’ emphasized in CMA). It’s been improving, but getting checked out by a hip specialist soon for potential joint issues! I’ve been frustrated, because for the past 3-4 years I feel like I’ve always been training around one injury or another.
As a physical therapist, I have come to develop a unique perspective on this:
1) Moving well is the key ( don’t ignore discomfort or pain, seek out a movement specialist’s help- it’s often just correcting your core stability!) Traditional martial arts tend to emphasize this more over modern art – this is the purpose of traditional forms, and often the purpose of moving slowly. It’s all about developing mind body connection and making it second nature. If you train yourself to always move with full body integration, everything you do ( getting up from the floor, bed, lifting boxes, and training) will improve.
2) To train power and to improve as we age, practicing basic movements again and again to refine the motion is key. We often think that strain while training means we are being adequately challenged. Perhaps this is true if you are power lifting, but if you are training to strain in a martial setting, not only are you training yourself to move with inefficiency (which is the last thing we want while defending ourselves), we are also setting ourselves up for a repetitive strain injury (strain on repeat = overworking). The internal Chinese martial arts has taught me that by focusing on a body part, and really working those mechanics to become second nature, and no strain, is the way to go. Resistance training on top of this can help contribute to power of course. In essence- micro drilling parts of movements helps improve the power of the movement, so long as it isn’t a strain (of course there will be some strain in partner work) Drills/practice with strain have a time and a place, but the bulk of your training should be solo and focusing on mechanics/mind body connection.
3) Don’t mistake fancy for useful, or effective. Some of the highest percentage moves have to be simple. High kicks are r great for developing strength and coordination, but rarely effective or smart to use while defending yourself. The foot sweep in Judo/kickboxing/karate is one of the technically hardest due to the timing required, but requires the least amount of strain. Focusing on the lower strain activities, working your timing, quality/whole body integration of movement- this is how we can continue to not only train, but improve with age.
Just a few insights for everyone to take with a grain of salt of course!
Thanks for the great post, David!
Wow! For 30, you’ve sure suffered a lot. Good for you for finding ways to stay on the path. That’s real fighting spirit! Or OCD. Either way, keep it up!
I agree 100% with all of the insights you shared. They reminded me on the saying, “Slow is smooth, smooth is fast.” Putting the focus on doing things right is much smarter and safer than doing things hard. Add speed and power later… learn how to move your body first!
Side note– I’ve often said that if I could go back in time, I would have trained as a physical therapist to support my interest in martial arts… you’re way ahead of me on that one! Thanks again for the comment, sir!
Thank you for this thread, it has helped answer some of my questions. I recently started karate at age 67, and am struggling with knee pain. I did judo in high school and in while in the service, and at 22 quit judo because of my sore knees. I know I have “loose” knees, have been pushing thru the discomfort in class recently. My other exercise is long distance cycling, which does not cause me discomfort.
I find it really difficult to slow down enough in class to pay attention to my alignment, but reading everything here tells me that is what I need to do. Plus see a PT. Hoping I don’t have to quit entirely, but that would be the better choice versus knee surgery.
Thanks again for all your advice, I like “Slow is smooth, smooth is fast.”
Hi Bill!
Sorry for your pain, but it sounds like you have it figured out. I like the idea of seeing a PT… not forever, but at least once or twice to get some ideas of how to best condition your knees for what you’re doing. Maybe even see TWO different PTs just to make sure you get a range of ideas.
Keep cycling and keep fighting, sir!
Ando
Wow, never realized how many people are in the same boat as me, I’m 53 and have been doing a variety of marital arts most of my adult life, the perpetual colored belt, but never a black. Most closest shot at making the grade was when I was thrown from a inflatable surf life saving boat and suffered a rather severe rotational trauma to my leg.
Starting from the top, torn ACL, torn medial meniscus, fractured fibula, torn ankle sindesmosis, that was nearly three years ago. Lots of physio, exercises and my knee can finally start taking some punishment, but I can only run very short distances and jump and down a few times, before anxiety gets the better of me.
Went to watch my first class tonight to get an idea of what I’m up against and I gotta say it freaked me out. Mixture of kick boxing and BJJ, everything I saw screamed major knee blowout. I’m going to keep sitting back and watch a few different styles.
I don’t have any particular style bias, as I believe it’s more about the school and the instructors, so I’m looking to check out a few things I haven’t done before such as BJJ (done a bit of rolling), Krav Maga (looks awesome), Kempo seems nice, Akido would probably be best for my knee, but it lacked the intensity I’m looking for.
I mostly train to keep fit and teach my kids how to look out for themselves. I’ll provide an update as I progress.
Here’s to staying fit and keeping a young mind, even if the body isn’t so willing.
Thank you for providing such awesome resource sensei and inspiring this aging martial artist to keep moving forward.
Regards
Ian
Yes, Ian!
Keep moving forward. The choices– staying the same or sliding backwards– are not acceptable. Or much fun!
I look forward to your update, sir! Your kids have a great role model! 🙂
perhaps the problem is that many of you started in your youth and seeing that you can no longer have those performance levels you go into depression.
I started at the age of almost 50 because I had problems (knee ligaments thanks to basketball in high school and shoulder dislocated several times thanks to a motorcycle accident) so for almost 30 years I had the physical activity of a seventy year old .
I was already on the path of a sad and pathetic life when one day I discovered that by attending karate lessons I could, going to my pace, do stretching, improve coordination, improve my reflexes and my agility as well as learn defense techniques and a complex oriental art.
So, I have no expectations, having never been in shape I can only improve compared to my twenty or thirty.
Perhaps even those who have always played sports and maybe kick at a height of two meters or ran 100 meters in 10 seconds in thei youth, should enter this perspective. If you can’t be at the absolute best level ever, still try to be at the best level you can have now. Don’t you think so?
And perhaps not having stressed my body when I was young I hope I wore it a little less and be able to continue longer 😉
Sorry for having used largely google translator….
Of course! It’s a wonderful tool! 🙂
Greetings from the USA!
It’s true that is can be depressing to compare what we can do over 40 or 50 to when we were 20 or 30. But the trick is to focus on what we can do BETTER when we are older. Timing, focus, decisiveness, creativity… if you train the abilities that can always be improved, you can always stay inspired!
Thank you for you comments! 🙂
The stress on the body is tremendous. It only makes sense the probability for injury in the martial arts is high. So I ride a recumbent bicycle and all lower back pain and neck pain is diminished; my balance is greatly enhanced. I would recommend it for anyone in the martial arts. I will be 61 in May 2020. Good luck and God speed!
Hi Tim! I’ve always wanted one of those recumbent bikes. Thanks for the push! 🙂
I agree wholeheartedly with your point of view, Sensei Ando. I’m 52 and I decided a long time ago that safety and injury prevention is Priority #1. Exercise and martial arts, for the large majority, isn’t about pushing your body to the limits, but about temperance, moderation, and science. Instead of joining a gym and engaging in the “workout de jour”, I’ve developed my OWN training system that leaves me room for recovery and avoids injuries movements, particularly overtraining and overuse.
I used to own a (brand name withheld) franchised MMA gym, and became dissatisfied with the programming. Instructors bring their own gameplans to the classes, and many times they are not well thought out, or even created out of ignorance of safety and proper biomechanics/kinesiology. I also had my thumb broken in BJJ and it put me out of ALL training for 18 months!!
Training should help your body become stronger, especially with age. Not the other way around. Abuse your hands with “conditioning”, abuse your shoulders with overuse, abuse your knees or back or neck with improper position, and one day all of those need surgery and you’re worse for the wear. Much better to train at 60% and have all of your parts working, than to come off 30 years of hard training and have a compromised back, knees, and hands. How well can you defend yourself when everything hurts and your strength is compromised?
When you train smart, you can keep it up for a lifetime. All your skills stay sharp, or even improve. My advice to everyone is to keep your training short, allow plenty of time for recovery, and most importantly… brace yourself… cut out all the “bootcamp exercises”. Get your exercise from the martial arts practice itself. And if you do strength and conditioning, keep it safe for your joints, and don’t wear yourself out by overtraining and overusing any particular joint.
I workout 5 times per week, whether it’s a fight training workout or a resistance workout. (I’d be glad to share my “secret” training regimen with you anytime, Sensei Ando! Love your Youtube videos; keep up being so awesome, my friend!)
Christopher!
Wow! What a great comment. I agree with every word. Well, except I’d like to see a 7-day workout schedule instead of 5! 😉
As a former gym owner, I’m sure you’ve seen it all, so I hope many will read your words and take away some wisdom.
Keep up the great work! Happy training, sir!
That’s funny you say you’d like to see a 7 day schedule, because my resistance training system is actually a 7 day plan in a perfect world.
I sometimes feel that I might be overtraining, so I take one or sometimes 2 days off out of the week. But I’ve done a whole lots of weeks, or months, rocking all 7 days continuously. (I used to be a bit religious/fanatical about not missing a day or giving myself ANY excuses to miss. Even when I had a headache for 45 days straight. Lol)
Thank you for your reply, Sensei Ando
You had a headache for 45 days straight?? Glad you survived that. No more head butts! 🙂
Hi Ando – just checking back in – good to see this thread still getting interesting posts.
Following our exchange on this I’ve continued training including full contact sparring, albeit taking a bit more care of myself!
I was pleased to have achieved first dan over the winter, almost 5 years to the day from taking up TKD. So, onwards and upwards. Take care all.
Dave! Thanks so much for the follow-up… and congrats on your first dan! You are proving once again where there is a will, there is a way! Keep fighting, sir! 🙂
I realize this is an older article, but I just now happened upon it. I was late to the game as far as practicing martial arts. I decided I would sign myself and my 16 year old son up for Hapkido. The first year was great. I had some occasional soreness, but nothing major. My training isn’t what one would consider rigorous. We attended classes two days a week and 1 hour sessions. I also continued my own physical workout routine of rowing and moderate weight lifting. All was good until the end of 2023 when I started noticing I was in discomfort or pain almost daily. I’m 49 years old now and my left knee is a constant struggle along with my left elbow as well as my left foot. Good old plantar fasciitis. Hapkido doesn’t do as many kicks and strikes as some of the other martial arts, but it does at times put some stress on the body with jump kicks, hooks, etc. I am definitely starting to feel the effects of my departing youth. I don’t know that I am ready to quit, but the pain definitely sucks!
Hi Chad! First off– I love hearing you signed up with your son… that’s quality time for sure! As for injuries along the way, you’re not alone! I’ve talked about my own setbacks as I get older before, so you might want to check out https://www.senseiando.com/pain-injuries-are-good-for-you/
Bottom line, there’s always a way to modify your training to fit your age, body, and goals. So, don’t give up!