How to Prevent Getting Injured From Turbo Kickboxing

Unlike traditional kickboxing, turbo kickboxing doesn't use bags, which means your joints don't have to repeatedly cushion the impact of forceful blows. But this doesn't mean you don't have to think about injuries. Muscle strains and sprains, joint pain from repetitive motions and falls can all cause you unnecessary pain. You can minimize your risk of injuries by properly warming up, avoiding overexertion and using proper form.

Instructions

• 1

  Talk to your doctor before you begin a new routine, particularly if you've previously injured a muscle, bone or joint. Your doctor can give you guidance about the appropriate length and intensity of your routine. If you currently have any pain, have your doctor check out its source. Wrapping the affected area -- particularly if it's a joint -- can help reduce your risk of injury.

• 2

  Warm up before you begin your routine. A brisk walk or run can get blood circulating to your muscles, reducing your risk of injury. Stretching can get your muscles ready to work. Start slow by delivering punches and kicks slowly, then gradually increase your speed as you get more into your routine.

• 3

  Focus on proper form rather fast delivery. It's especially helpful to keep your abs engaged throughout your workout. If you're doing a workout video, the temptation to speed up to keep pace with the instructor can cause hyperextensions and joint pain. Instead, ensure that your feet are planted firmly and evenly on the ground and that you retain your balance. Punches and kicks should be delivered along a straight angle, and if you feel yourself rotating a joint as you do a maneuver, you're risking injury. Keeping your punches below shoulder level can help you retain control and avoid injuries.

• 4

  Keep your kicks low until you build up enough flexibility to mimic your instructor's kicks. Kicks that are too high can cause hip strain that can sideline your workout. If you find that any particular movement hurts, lower the force with which you're doing it. If it still hurts, avoid the maneuver until you've built up enough strength and flexibility.