Topic: warm ups

[Lloydie]

Thinking  about Boot's calf injury ( occurred twice during star jumps warm-up) I looked up some stuff on the net:

http://www.everybody.co.nz/page-b3754e23-38d3-462f-936b-1180277478b0.aspx

I also recall reading somewhere that star jumps are not good in karate warm-ups because they do not correspond to the activity that is to be engaged in.  ie warm-ups should take your muscles and joints through the same range of motion that the intended main activity will - therefore star jumps are not appropriate.

anybody any thoughts on this?

Lloydie

[Shari]

  I've stopped doing the star jumps since the course in caernafon when i got cramp and pulled my calf, very painfull.

[Huw]

I also recall reading somewhere that star jumps are not good in karate warm-ups because they do not correspond to the activity that is to be engaged in.

Step forward Ms Susan Westlake ...

I like star jumps (they get me warm/moist quickly) but it is fair to say that they have no relation to anything we do for the rest of the class. So what do we replace them with ... ?

[wani]

Not so hasty Huw. 

Perhaps our resident Bones could devise a series of appropriate programmes for us.

BTW, full marks to Tom this evening - his w/out was ace, yeah?

W (o'Gaergybi)

[gungnir]

Some exercises are good some are bad ... and the list of good and bad exercises changes every year. Maybe one of the bad exercises is good next year ... very strange!
It is right that starjumps don't correspond with our movements but it is a good exercise for a general warm up. When u enter the cold hall in winter it is necessary to activate your body ... why not with star jumps ...?

[gungnir]

have to add something ...
in winter the hall is really cold ...! Thought about alternatives to the usual warm up ... but came to the solution that you are doing well ... sometimes I would add some more knee lifting and hip exercises but the general warm up is good when you don't start with 100%- intensity- Karate.

[Makoto]

It is not the exercise itself that is bad, is either doing it too soon or too much.

High Impact Aerobics is still popular(I use to teach it, now I just do it), and yes there are chances for strains and sprains, if one warms up right, and prepares properly you can jump around for a long while.

I can only guess, like most other karate dojos, were the starjumps done right off the bat? If so, that is the problem. You should not just start using a muscle like that with out slowly warming it up first. Next, doing a hundred of them in a row is also wrong. Doing a hundred of any jumping exercise is just wrong.

This exercise I think is good for karate, if done with in reasong. It warms up the outer and inner leg muscles, the shoulders, and warms up the body. Just do it in reason, and warm up the muscle first. (ie lift your heels off the floor for 10 reps, then do some joint rotations, then do another set, then warm up some other joints, and then do another set, after that, you are more prepared, but each individual student should realize their limits and be careful and not over do it. The slightest pain felt, means that exercise is over for the day.

Take it from me, I have pulled both calf muscles badly from being stupid. If I had of followed my above advice my calfs might have been beter off.

[Shari]

  I was hoping to do the Race For Life in Vaynol this year in May, so for the past week i have started to go jogging. All had been well, I  had the day off yesterday from jogging. I went out this morning did a few warm ups the calf started to twing  a little   1/4 way along the cycle path it got worse, in a bit of pain now.
  Usualy how long does it take to get over an injuy, i've had no trouble with it in karate for a few months now.

[siwan]

depends on the injury, if it's a pulled muscle, it won't take as long to recover as a torn muscle,if it s ligaments it'll take longer blabla, Bones is the one to ask. He'd sort you out.

[Makoto]

^{Usualy how long does it take to get over an injuy, i've had no trouble with it in karate for a few months now.}

I pulled or tore my calf muscles 6 years ago. Even now they are not as strong. You really have to warm up the muscles before doing something balistic like jogging. And once you feel that pinch or even the slightest pain, your run is over. If you continue on, you are only doing more damage and it will take twice as long to recover.

I have included cycling into my fitness program, just to keep the cardio up and strengthen the calf muscles. It has been working so far, I am able to jog again. But not with out warming up the calf muscles first.

[dogberry]

I was hoping to do the Race For Life in Vaynol this year in May, so for the past week i have started to go jogging. All had been well, I  had the day off yesterday from jogging. I went out this morning did a few warm ups the calf started to twing  a little :x  1/4 way along the cycle path it got worse, in a bit of pain now.
  Usualy how long does it take to get over an injuy, i've had no trouble with it in karate for a few months now.

Shari,
 I tore my hamstring about 2 1/2 yers ago and went to see bones as part of my recoup....he says cycling is an excellent form of excersise to restrengthen any leg muscles....I still feel a twinge now and then during the stretches ,unfortunately because it was a tear it is a permenant weakness now.

Bring your sponsor sheet if your still doing the run for life..i'm sure I can muster a few quid for you.

dogberry

[Lloydie]

Makoto's advice is good.  I remember Bones saying about muscle & tissue injuries and how the "repair" tends to lead to less flexible tissue, therefore prone to further injury.  I guess the answer is to listen to your body and don't train on pain. <says he who disregards this advice far too often. 

Lloydie