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Kickboxing and Boxing Exercise Safety Considerations Listed below are a number of safety issues related to kick box exercise classes, along with some suggested corrections, developed by Promise Enterprises and the International Sports Conditioning Association (ISCA). Losing Balance - Slow down; maintain a stable base of support; lower your kick height; do not overreach your punches. Unable to keep up with class - Work at reduced speed and intensity. Consider attending a lower class level or self-paced class to learn proper technique and increase fitness. Muscle soreness and soft tissue injury - Increase warm-up and cool-down time. Reduce the repetitions, range and/or speed of movements. Provide a longer rest interval between training sessions; utilize the R.I.C.E. (Rest, Ice, Compression, Elevation) principle. Joint Pain - Consult a physician if soreness persists more than 3 to 5 days or if swelling appears. Decrease number and intensity of ballistic movements. Eliminate snapping of elbows, knees, shoulders, etc. Premature fatigue - Decrease intensity, speed and/or duration of class. Use incremental progression to achieve advanced levels of training. Low back discomfort - Rule out posturalimbalance. Reduce kicking height. Control rotational movement of the mid section (core torso muscles). Avoid locking the knees. Perform all activities within a controlled range of motion. Heel/shin/knee pain - Turn or pivot on ball of foot. Reduce the height and intensity of bouncing movement (boxer's shuffle). Wear sport-specific shoes with good lateral support. |
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