Kicking is one of the most exciting parts of martial arts training, but if you don't pay attention to the details you could be creating long term injuries. Hyper extension, arthritis, worn cartilage, broken bones, and pulled muscles or ligaments will keep you out of the action and put you on the sidelines.
So how do you prevent injury?
Warm up before you begin kicking drills. Serious kicking requires lots of blood flow to your large muscle groups.
Training on a hardwood or aerobic-type floor is preferred. Make sure the floor is clean and free of slick spots. Mat floors are a great option as long as they are firm. Softer mats can prevent your foot to pivot freely, putting a strain on your knee.
Do not repeatedly strike hard surfaces (ie Makiwara boards) with your feet (or hands). Arthritis can develop.
Do be sure to strike with the correct part of the foot (or leg). Pay close attention to the positioning of your foot against a striking surface. The heel is the safest contact point, but without proper positioning can also end in injury. Toe kicks should be reserved for soft targets only. When training to kick with the ball of the foot, develop the positioning first before moving on to hard targets.
Do not fully extend kicks into a full, locked out extension of the leg (same with punches & arms). You can easily cause the joint to hyper-extend.
Proper placement with the knee is super important with kicks. If you allow the knee to rotate unnaturally you will create a grinding within the knee joint. Lift your knee high and allow it to push the leg into the extension of the kick (ie side kick). Allowing your kicking foot to swing up into its target from the knee will cause unnatural rotation.
