Just like almost all exercises, cardio kickboxing can be tough on your joints if you are not careful. The most common injuries from cardio kickboxing generally include joint injuries such as tendinitis in the elbow and knee pain. A few steps to protect yourself will keep your joints in perfect form. As cardio kickboxing is a non-contact sport, contusions (bruises) and other issues don’t happen that often.
During the warm-up, you will go through a series of punches and kickss. Use the warm-up as your chance to get your muscles, tendons and ligaments limbered up and to review correct form. Ask the instructor to demonstrate correct form or notify her that you are new. Request that she checks your form as you are working through the class.
Don’t use weights through the cardio routine. Performing punches while holding weights can induce joint injury and cause imbalance while performing kicks. Save the weights for moves that are not coupled with cardio.
There is always some all-stars in each kickboxing class. If you are not at their fitness or experience level, don’t try to kick as high or punch as fiercely. Take your time working up to that. In the meantime, work at a level that is appropriate for you, and burn the extra calories in moves that won’t harm your joints, like squats, the bob and weave and jumping jacks.
When you are kicking and punching, avoid locking your elbows and knees. Just as quickly as you punch out, you should bring the arm back, avoiding snapping at the elbow.
If you do find yourself facing an injury, your best bet is to see your doctor as soon as possible. Be sure that your instructor is certified and uses correct form to avoid injury at all costs.