Getting Back on the Mat: Safely Returning to Martial Arts After Injury

Written By Dr. Ben Stokes

Martial arts demand strength, speed, flexibility, and focus. Whether you practice jiu-jitsu, taekwondo, boxing, judo, or mixed martial arts, the training pushes your body to its limits. But what happens when injury forces you off the mat?

Coming back too soon, or without a plan, can lead to re-injury or long-term setbacks. The goal isn’t just getting back on the mat; it’s getting back stronger and smarter.

At Tualatin Valley Physical Therapy, we help martial artists safely return to training after injury through one-on-one care, movement analysis, and load management.

 

⚠️ Why Martial Artists Get Injured

Martial arts injuries happen for many reasons. Some are sudden (like an ankle sprain or shoulder dislocation). Others develop slowly from overuse or poor recovery.

Common injuries in both striking and grappling include:

  • Shoulder strains and rotator cuff injuries

  • Knee ligament or meniscus tears

  • Neck or back pain from repetitive takedowns or clinch work

  • Elbow or wrist pain from locks, punches, or gripping

  • Ankle sprains and foot fractures from kicks or pivots

A meta-analysis of over 200 studies found that martial arts athletes experience between 2–14 injuries per 1,000 hours of training, with the shoulders, knees, and hands being the most affected.¹

 

🧠 Step One: Understand the Healing Process

Healing isn’t linear. It’s normal to have ups and downs during recovery. Pain or stiffness after returning to practice doesn’t always mean re-injury, it often means your body is adapting to new demands.

Studies show that structured physical therapy improves outcomes after common martial arts injuries by restoring strength, joint control, and confidence.²

 

🦵 Step Two: Rebuild Mobility and Stability

Before returning to full contact, your joints need both mobility and stability, which is the ability to move freely but also stay controlled under load.

  • Shoulders: Rotator cuff and scapular strengthening prevent reinjury in overhead and grappling positions³

  • Knees: Controlled squats, lunges, and balance drills retrain joint stability after ligament or meniscus injury⁴

  • Hips and Ankles: Dynamic mobility work improves kicking power and reduces strain during takedowns⁵

Research shows that resistance training improves joint flexibility and reduces reinjury risk as effectively as stretching.⁶

 

🔄 Step Three: Gradual Exposure (The Smart Way Back)

Graded exposure is a proven rehabilitation method that slowly increases training load while monitoring pain and fatigue.⁷

Example return-to-mat progression:
1️⃣ Controlled drills: Technique work at 50–70% intensity
2️⃣ Positional sparring: Limited live practice with stable partners
3️⃣ Modified contact: Add realistic timing with protective gear
4️⃣ Full return: Resume full-speed drills or sparring only when pain-free and confident

Research supports this approach: athletes who follow gradual load progressions have fewer setbacks and faster long-term return to sport.⁸

 

😴 Step Four: Prioritize Recovery

Your body can’t adapt if it never gets a break. Recovery is training, too.

  • Sleep: 7–9 hours per night promotes tissue repair and motor learning⁹

  • Nutrition: Adequate protein (1.6–2.2 g/kg/day) and hydration improve healing¹⁰

  • Stress management: Mindfulness or breathwork can lower muscle tension and reduce pain sensitivity¹¹

 

💬 Step Five: Address the Mental Game

Fear of reinjury is common. Athletes who catastrophize pain or rush back too soon often re-injure themselves.¹²

A systematic review in The Spine Journal found that positive beliefs and self-efficacy strongly predict better return-to-sport outcomes.¹³ Physical therapy helps rebuild not just movement, but confidence so you can train without hesitation.

 

🩺 How Physical Therapy Gets You Back Safely

At Tualatin Valley Physical Therapy, we use:
✅ 1:1 sessions with a DPT focused on your sport demands
✅ Load management to balance training and recovery
✅ Graded exposure to live sparring and explosive movements
✅ Pain science education so pain no longer feels like a setback
✅ Motor control retraining for efficient form under fatigue

We serve martial artists across Hillsboro, Cornelius, and Forest Grove with free 15-minute consultations and same-day appointments.

We remove every barrier between you and the recovery you deserve.
Don’t let insurance dictate your return to the sport you love.

 

💪 The Takeaway

Returning to martial arts after injury doesn’t have to mean starting over. With patience, progressive loading, and expert guidance, you can get back on the mat stronger, faster, and smarter than before.

References

  1. Lystad RP, Graham PL, Poulos RG. Exposure-adjusted incidence rates and severity of competition injuries in Australian amateur taekwondo athletes: a 2-year prospective study. Br J Sports Med. 2013;47(7):441-446. doi:10.1136/bjsports-2012-091666

  2. Searle A, Spink M, Ho A, Chuter V. Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clin Rehabil. 2015;29(12):1155-1167. doi:10.1177/0269215515570379

  3. Hoppe MW, Brochhagen J, Tischer T, Beitzel K, Seil R, Grim C. Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review. J Exp Orthop. 2022;9(1):78. Published 2022 Aug 16. doi:10.1186/s40634-022-00493-9

  4. van Melick N, van Cingel RE, Brooijmans F, et al. Evidence-based clinical practice update: practice guidelines for anterior cruciate ligament rehabilitation based on a systematic review and multidisciplinary consensus. Br J Sports Med. 2016;50(24):1506-1515. doi:10.1136/bjsports-2015-095898

  5. Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011;111(11):2633-2651. doi:10.1007/s00421-011-1879-2

  6. Afonso J, Ramirez-Campillo R, Moscão J, et al. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021;9(4):427. Published 2021 Apr 7. doi:10.3390/healthcare9040427

  7. Silbernagel KG, Thomeé R, Eriksson BI, Karlsson J. Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. Am J Sports Med. 2007;35(6):897-906. doi:10.1177/0363546506298279

  8. Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder?. Br J Sports Med. 2016;50(5):273-280. doi:10.1136/bjsports-2015-095788

  9. Haack M, Simpson N, Sethna N, Kaur S, Mullington J. Sleep deficiency and chronic pain: potential underlying mechanisms and clinical implications. Neuropsychopharmacology. 2020;45(1):205-216. doi:10.1038/s41386-019-0439-z

  10. Candow DG, Chilibeck PD, Forbes SC. Creatine supplementation and aging musculoskeletal health. Endocrine. 2014;45(3):354-361. doi:10.1007/s12020-013-0070-4

  11. McCracken LM, Morley S. The psychological flexibility model: a basis for integration and progress in psychological approaches to chronic pain management. J Pain. 2014;15(3):221-234. doi:10.1016/j.jpain.2013.10.014

  12. Ardern CL, Taylor NF, Feller JA, Whitehead TS, Webster KE. Psychological responses matter in returning to preinjury level of sport after anterior cruciate ligament reconstruction surgery. Am J Sports Med. 2013;41(7):1549-1558. doi:10.1177/0363546513489284

  13. Wertli MM, Rasmussen-Barr E, Weiser S, Bachmann LM, Brunner F. The role of fear avoidance beliefs as a prognostic factor for outcome in patients with nonspecific low back pain: a systematic review. Spine J. 2014;14(5):816-36.e4. doi:10.1016/j.spinee.2013.09.036

Dr. Ben Stokes

Hello, I’m Dr. Ben Stokes, a proud native Oregonian with a deep passion for helping others thrive. Born and raised in Hillsboro, I’ve embraced the Pacific Northwest lifestyle (think multiple rain jackets and no umbrellas). I graduated from Century High School in 2008 and then earned my BS in Kinesiology from Oregon State University, where my fascination with human movement and rehabilitation began.

Before pursuing a career in physical therapy, I worked as a specialized personal trainer focusing on rehabilitative exercises. A pivotal moment in my life came when my father was diagnosed with ALS, which was before I even thought about being a PT. Witnessing how dedicated rehabilitative care enabled him to participate in our cherished family dinners inspired me to pursue a career in physical therapy. With that driving force, I earned my doctorate at George Washington University and then returned to the Pacific Northwest, where my heart has always belonged.

My approach to physical therapy is rooted in learning from the best. I have trained under both chiropractors and experienced physical therapists, embracing diverse treatment methods to ensure the best outcomes for my patients. I’m dedicated to passing on the hope and healing I witnessed in my own family to as many people as possible.

Outside of the clinic, I enjoy solving puzzles, playing games, exploring hiking trails, and discovering local festivals and events. I’m thrilled to bring my expertise and genuine care back to our community at Tualatin Valley Physical Therapy, where your journey to lasting health and improved function begins.

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