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May 9, 2008

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A brief note before I get to today's question and answer:
See two reviews of our newest DVD at http://www.stadion.com/testimonialae.html

> First, I must say that your book Stretching Scientifically is all
> one needs for flexibility training. I am not shooting for the splits,
> but it gave me absolutely everything that I need. Second, thank you
> for sharing your expertise in Stadion's forum.
>
> I have a problem with my arm muscles which I believe may have been
> caused by "punching air" in Shotokan practice. That was the only
> severe exercise that I did when the pain started, about 2 years ago.
> I experience pain on the inner surface of the elbow joint. I think
> that the Brachioradialis is the source of the pain. I also have
> some pain on the lateral surface of the forearm -- the Extensors.
>
> I have tried laying off the punching for a few months, and that
> brought some relief, but the problem doesn't go away. I tried various
> forms of heat application -- no appreciable change. An exercise
> physiologist told me to try curls with weights.
>
> Curls do not hurt more than any light load movement. (Biceps in good
> shape.) Nothing but punching seems to exacerbate the problem. I
> don't want to try anything without your input...
>
> 1. What type of injury does this sound like?
>
> 2. What kind of treatment do you suggest?
>
> Many thanks for your help,
> Dave

Answer:

Knowing the common errors people make when practicing karate
punches (seiken tsuki) I guess you have repeatedly strained
attachments of your elbow flexors. This is typically caused by
extending the punching arm too much--making it too straight. The
pain in the extensors of the forearm may come from excessive
rotation of the fist at the end of the punch.

Muscles traumatized repeatedly by hundreds of incorrect punches may
have accumulated scar tissue, which re-tears the muscle fibers when
you resume practice.

Try deep friction massage around and on the problem spots (for "why"
and "how" see Management of Common Musculoskeletal Disorders at
http://www.stadion.com/bookshelf.html ).

After your arms and forearms are okay, learn the correct form of
the karate punch:

1. At the end of the punch your elbow is bent in both the sagittal
plane and in the transversal plane so your arm and forearm do not
form a straight line whether looked at from above or from the side.

2. Also at the end of the punch, your fist is turned less than 90
degrees vertically so the back of your hand is NOT completely
horizontal (and the higher the target the less you turn your fist).

3. The inner surface of the elbow and proximal part of the forearm
travel very close to the side of rib cage. Beginners should
exaggerate this to the point of abrading their side at about the
level of floating ribs. Olive oil prevents abrasions.

4. Your arm and even the forearm are relaxed and your fist is
tightened at the impact so the arm is like a rope and the fist like
a stone (at the impact).

5. At the beginning of the punch keep your shoulders relaxed and
don't let them ride up.

Those five points apply to the arm movements only, since your
problem was caused by incorrect arm movements. There is much more
to punching than that. I show and explain punching essentials such
as these and point out common errors in Clinic on Stretching and
Kicking DVD.

You can see my favorite exercise for teaching and testing the
correct form of the karate punch in that short movie posted on
Stadion's home page (www.stadion.com). All competent karate and
kung-fu instructors know this exercise and can perform it well.
Punching out a candle's flame requires correct coordination of all
movements of the punch, flowing from toes to the knuckles.

There are many exercises for learning and perfecting punches but
this one is my favorite--fun and of utmost effectiveness.

Sometimes I have to teach someone who doesn't get the form and the
flow well enough to safely begin punching out the candle. In such
case I have them do slow-motion punches while holding a theraband
(it may be done with a bungee cord instead). Punching with such
resistance gives them the sense of driving from their toes, through
the hip and shoulder to the final snap. This exercise also keeps
them from letting their elbows fly out to sides--a common error of
people taught by incompetent instructors.

Best regards,

Thomas Kurz

P.S.

There are interesting reviews of our newest DVD at http://www.stadion.com/testimonialae.html

P.P.S.

DVD Clinic on Stretching and Kicking is available at
http://www.stadion.com/clinic_stretch_for_kicks.html

DVD Acrobatics for Everybody is available at
http://www.stadion.com/acrobatics_for_everybody.html

DVD Acrobatic Tumbling is available at
http://www.stadion.com/acrobatic_tumbling.html

P.P.P.S.
Exchange tips on working out and competing, and
discuss training and performance problems on Stadion's
Sports and Martial Arts Training Discussion Forum.

Let your friends know about the above-mentioned resources.
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