Injury Prevention and Warming Up

Aikido is a martial way that does not injure the partner, but because the training involves falling and having your joints controlled, preparing to protect your own body is essential.

• Never skip the warm-up. Loosen the neck, shoulders, lower back, knees, and ankles in turn, and thoroughly loosen the wrists with the wrist exercises in Chapter 3. Even when you arrive late and join training right away, loosen at least your wrists and neck first.
• Do not neglect the role of uke. Most injuries occur on the receiving side. Do not stubbornly resist; when the technique comes in, letting it flow through you with ukemi is the way to protect yourself.
• Signal at once if it hurts. When a joint is being controlled and it hurts, tap the floor or your partner’s body lightly two or three times with your hand. When tori receives that signal, they release the pressure at once.
• Trim your nails and remove jewelry. Keep your fingernails and toenails short, and take off rings, watches, and necklaces before training. This is the basic way of keeping both you and your partner from injury.
• Let your instructor know your condition. If you have an injury, pain, or a chronic illness, tell your instructor before training. Middle-aged and older members in particular, please remember that not overdoing it is also part of training.