With the rise of UFC and warrior culture, Martial Arts is one of the fastest-growing sports in the US. And if you’ve ever stepped onto the mats for a Brazilian Jiu-Jitsu roll or a Muay Thai sparring session, your feet are the best offense and defense, as they provide the base for your power, the balance for your takedowns, and the impact surface for your kicks. However, the very nature of the sport also puts them in the line of fire for some serious foot and ankle injuries. In today’s post, we at Podiatry Center of New Jersey will evaluate the pros and cons of martial arts for your foot health.

Pro: Develop Foot Strength

It’s no surprise that gripping the mat with your toes and balancing on one leg to throw a kick builds great arch strength and ankle stability. Over time, however, this training can actually improve your natural foot mechanics. Better balance, for instance, prevents you from tripping or sustaining an ankle sprain.

Pro: Increased Bone Density

Repetitive impact, especially in styles like Muay Thai or Karate, can lead to increased bone density in the feet through a process called Wolff’s Law. This law states that bones adapt to the stress placed upon them.

 By safely and gradually exposing your feet to impact, you are making the skeletal structure of your foot denser and more resistant to everyday stress.

Con: Foot Fractures

The most common injury in combat sports is the accidental collision of a foot against an elbow or a knee during a kick. Because the bones in the top of your foot are relatively thin, they are susceptible to acute fractures.

Plus, the constant jumping and pivoting can lead to stress fractures, or small cracks that develop over time due to repetitive trauma.

Con: Soft Tissue and Ligament Damage

Martial arts involve a lot of rapid, explosive movements. If your foot catches on a mat during a pivot or if a training partner lands on your ankle, you are at high risk for sprains or turf toe, which involve stretching or tearing the ligaments that hold your joints together.

Because the feet have limited blood flow compared to larger muscles, these soft tissue injuries can take a frustratingly long time to heal.

Protecting Your Feet

You don’t have to quit training MMA to keep your feet safe. It’s simple:

  • Make sure you are warming up your ankles and toes before every class
  • If you feel a nagging ache on the top of your foot, that’s the first sign of a stress fracture
  • Keep your feet clean and moisturized to prevent skin infections like athlete’s foot or staph

Fight on (smartly).

If you have more questions about foot care or want to address specific concerns, don’t hesitate to reach out to the expert team at Podiatry Center of New Jersey! Give us a call at (973) 925-4111 or make an appointment online.