Comparing Taekwondo with Other Styles of Martial Arts

Taekwondo is compared with Karate, Aikido, Tai Chi and Kung Fu in the following table.

The study conducted to obtain the results above showed that "the risk of injury in Taekwondo was three times that in Shotokan karate, and the risk of multiple injuries was nearly fourfold" (Zertaruk, M. N., Violan, M. A., Zurakowski, D., & Micheli, L. J., 2005, p.31). 

What Master Kang's school does

The following is an outline of the stretching and warm-up routine my home school (Master Kang's dojo). This routine is very effective and should be used as a guide at the beginning of Taekwondo practices.

Jumping Jacks	Do approximately 50
Jogging	Jog around the dojo for about 5 minutes
Line Drills: we perform these drills in a straight line, up and down the length of the dojo	Run from one end of the mat to the other Karaoke Warm-up (minimal power) front kicks Warm-up (minimal power) round kicks Lunge stretches up and down the floor High-knees Flutter kicks
Stretching: These are performed for approximately 20 seconds each	Neck tilts Neck rotations Arm circles Hip rotations Knee rotations Bending knees (two counts up, two counts down) Ankle rotations Side stretch Hamstring stretch Back kick stretch

Areas of Injury in Taekwondo

Taekwondo is a very popular sport; however, as discussed in earlier blogs, there are many risks to practicing this sport!

One of the first and foremost concern is concussions! Other parts of injury include arms, legs, trunk and groin area.

      Table 1: Region of Injury (Zetaruk, M. N., Violan, M. A., Zurakowski, D., & Micheli, L. J., 2005)

The above chart is from a study conducted on Taekwondo athletes during training/competition. Out of the 49 members that participated in the study, 30% sustained head/neck injuries, such as concussions. 40.8% incurred injuries in their upper extremity, 57.1% in their lower extremity, 18.4% in the groin area and 24.5% at their trunk.

An Example of What Happens When Rules Are Not Followed

Injury due to reckless sparring 

Nick's shin after a brutal sparring match

Above is an example of what happens when hard-contact sparring occurs during practices. According to Nick, this area suffered a fracture and was swollen. The swelling was as big as the size of his knee cap. 2.5 weeks after impact this area turned red/black, possibly due to blood clots. 

Importance of Following the Rules and Regulations

As lame as it sounds, in order to practice this sport safely, it is imperative to abide by the sports' rules and regulations!

For example, you should only practice your belt forms. The curriculum is designed so that you progress efficiently and safely through the ranks of Taekwondo. Just like you can't start learning multiplication before learning how to add, you can't progress on to advanced techniques before mastering the basic skills.
Remember to stay hydrated during before, after and during training sessions!

What does each belt color signify?

In Taekwondo, each belt represents a different stage in the students level of skill and training.
Here's a chart that explains what each belt color signifies.

         (http://www.bluecottagetkd.com/guppatterns.html)

Ways to increases flexibility

The key to increasing flexibility is to stretch DAILY!

The more often you stretch, the looser you muscles become.

Some key stretches in gaining flexibility:

Stretches for your Quadriceps

Quadricep stretches 

Quad Stretch while Lunging

Standing Quad Stretch

Sitting Quad Stretch

Stretches for your Hamstrings

Hamstring Stretches

Website for Various Stretching Exercises

Here's a reference to a website that has a bunch of useful information for beginners and advanced Taekwondo practitioners!

http://www.taekwondo-information.org/

This Taekwondo website will assist you in achieving your Taekwondo goals and teach you stretches and warm-ups that will lead to a lesser risk of injuries during practice/competitions.
The website breaks down stretching exercises as well as Taekwondo skills into those for beginners and those for advanced students.

In the later blogs, you will also find stretches that target specific muscle groups which are prevalent in Taekwondo!

Injury Prevention Tips!

• Make sure you stretch and warm up properly before training begins.

• A good warm-up is one that loosens up the muscles in your body and gets you ready for stretching exercises.

• Good stretches can be accomplished with a partner as well as by yourself!

• It is crucial to stretch properly before training begins, as Taekwondo involves a lot of kicking and upperbody drills, which involve movement from your entire body.  

• Remember to stay hydrated before, during and after workout sessions!

Competition Sparring Match Video

Here's an example of a professional Taekwondo sparring match.

Competition Sparring Match 

Taekwondo sparring matches are very aggressive, henceforth it is important to adhere to all the rules, listen to judges when they give warnings and wear appropriate equipment, and follow the rules.

This video is a prime example of how intense a sparring match can get and why injuries are so prevalent amongst Taekwondo athletes.

Taekwondo Injury at Rutgers University #2

Here's an example of an injury that occurred during the Rutgers Taekwondo Club practice.

Taekwondo Club Practice Injury - Tyler

 The above picture is of Tyler, a member the Rutgers Taekwondo club. He dislocated his kneecap during warm-up drills. He was weaving in and out of cones and while doing so, his foot landed in one direction, while his upperleg/knee landed in another. Tyler was rushed to the ER due to the severity of the injury.

Taekwondo Injury at Rutgers University #1

The picture below was taken one day after the Rutgers Taekwondo Club competed in the Eastern Collegiate Taekwondo Conference (ECTC) tournament. These are just six of the ten competitors injured during the University of Vermont competition.

Post University of Vermont Tournament Picture: (L) Meghna, James, Mahnoor, Steven, Daniel, Matt (R)

Explanation of the injuries from left to right
Meghna - was not injured; studying for an exam
James - sprained his ankle during sparring
Mahnoor - bruised shin during sparring
Steven - Pulled hamstring muscle
Daniel - Injured during sparring
Matt -  Injured during sparring

Prevalence of Taekwondo Injuries in the Modern World

         Believe it or not, Taekwondo is a world renowned sport. There have been studies conducted all over the world that examine the injuries the athletes sustain while practicing or competing in Taekwondo.

         In Greece, 118 Taekwondo practitioners were surveyed over a span of three years. The following table shows the number of injuries, ranging in severity from mild to severe, incurred by these athletes.
 

	No cases (%)	Injuries	Injuries in training (cases)		Injuries in competition (cases)
Athletes	118 (100%)	260	212	48
Male	64 (54.2%)	182	151		31
Female	54 (45.8%)	78	61		17

Table 1: Injury during Taekwondo training and competition (Pieter, W., 2005) 

As you can tell from the chart above, Taekwondo athletes sustain an outstanding amount of injuries. These Greek athletes sustained 260 total injuries within a span of three years. There are simple ways in which this can be prevented, read further and find out how!

What is this blog about?

This blog is all about injuries incurred while practicing or competing in Taekwondo. It exposes the prevalence of Taekwondo injuries, examines why they occur and offers possible solutions and prevention techniques!