ACL Injuries Prevention in Judo Through Neuromuscular Training

Reducing ACL Injuries Through Neuromuscular Training Programs

ACL injury prevention remains a major concern, especially for female athletes who face a higher risk compared to males. Neuromuscular training programs, designed to improve muscle coordination, strength, and control, play a crucial role in enhancing stability and reducing the risk of these injuries. These programs not only address modifiable risk factors but also enhance overall athletic performance.

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Understanding the Scope of ACL Injuries

ACL injuries, particularly prevalent among female athletes, carry significant physical, financial, and emotional consequences. The heightened susceptibility in females stems from various factors, including anatomical differences, hormonal influences, and neuromuscular characteristics. This increased risk underscores the necessity of targeted ACL injury prevention strategies tailored to female athletes.

Risk Factors for ACL Injuries

Several factors contribute to the high rate of ACL injuries, including biomechanical, neuromuscular, and hormonal elements. Females are particularly vulnerable due to anatomical features like wider pelvises, greater knee laxity, and the impact of hormonal fluctuations on ligament strength. Additionally, deficits in neuromuscular control, such as improper muscle activation patterns, further elevate the risk of ACL injuries in this group.

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Mechanisms Behind ACL Injuries

Non-contact mechanisms are the primary causes of ACL injuries, often occurring during landing and lateral pivoting. Female athletes are especially at risk due to biomechanical vulnerabilities such as knee valgus collapse and improper hip and knee biomechanics. These factors highlight the importance of incorporating specific neuromuscular training programs aimed at addressing these risks.

Components of Neuromuscular Training Programs

Neuromuscular training programs encompass various exercises that enhance muscle strength, coordination, stability, and movement patterns, all of which contribute to ACL injury prevention.

• Plyometric Exercises: Plyometrics involve explosive movements like jump squats, box jumps, bounding exercises, and lateral jumps. These exercises enhance muscle power, agility, and proprioception, contributing to improved lower extremity strength and coordination.
• Balance and Proprioception Exercises: Exercises like single-leg stance, wobble board exercises, and stability ball exercises are essential for improving joint stability and neuromuscular control, which are crucial for injury prevention.
• Strength Training: Targeted strength training, focusing on the quadriceps, hamstrings, glutes, and calf muscles, is vital for enhancing lower limb stability. Exercises such as squats, lunges, deadlifts, and leg presses improve muscle strength and endurance.
• Agility Drills: Agility drills, including cone drills, shuttle runs, and ladder drills, emphasise rapid changes in direction and acceleration. These drills simulate sports-specific movements, enhancing dynamic stability and coordination.
• Core Stability Training: Strengthening the core muscles, including the abdominals, obliques, and lower back, is crucial for overall body stability and control. Exercises like planks, Russian twists, and stability ball exercises improve posture and control during dynamic movements.
• Technique Correction Exercises: Correcting movement patterns that predispose individuals to ACL injuries is a key component of neuromuscular training. Techniques such as proper landing, cutting techniques, and correcting knee valgus collapse are essential for injury prevention.
• Hip Strengthening Exercises: Strengthening the hip abductors, external rotators, and extensors improves hip stability, reduces excessive hip motion, and enhances lower limb biomechanics, thereby reducing the risk of ACL injuries.
• Feedback and Progression: Utilising feedback tools such as video analysis and biofeedback helps monitor and correct movement patterns. Progressing through increasing levels of difficulty and intensity ensures continual improvement in neuromuscular control.

The Broader Impact of Neuromuscular Training

Neuromuscular training programs offer a comprehensive approach to ACL injury prevention. By focusing on enhancing muscle strength, coordination, stability, and correct movement patterns, these programs not only reduce the risk of ACL injuries but also improve overall athletic performance. For female athletes, in particular, these strategies are essential in mitigating the heightened risks they face, promoting long-term success and safety in their Judo endeavours.

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See further: ACL prevention and treatment tips 

References: Hewett, T., Myer, G., Ford, K., Paterno, M. and Quatman, C. Hewett, T. E., Myer, G. D., Ford, K. R., Paterno, M. V., & Quatman, C. E. (2016). Journal of Orthopaedic Research, 34(11), 1843–1855. doi:10.1002/jor.23414

Menstrual Health in Judo: Supporting Female Athletes

Supporting Female Athletes: Managing Periods During Sports

As a man, I have no way of relating to women and their menstrual cycles. However, as a husband and a coach of women, I recognise the importance of open communication on the subject so that women may feel comfortable and welcomed to the sport of Judo. In this context, all coaches need to be aware that a woman's menstrual cycle is not simply solved by getting the ideal menstrual products. It can be deeply personal and may have aspects of uniqueness from woman to woman.

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Providing Comfort During Exercise

Having said what I said about menstrual products above I found whilst researching this topic that the literature is very light on the topic of such products. However, women assure me that it is important to find the right menstrual products that work for you. Whether you prefer tampons, pads, period-proof underwear, menstrual discs or a combination choosing what makes you most comfortable is key. These options provide protection against leaks, helping you focus on your performance.

Staying hydrated and taking breaks when needed is equally important helps many women. Drinking plenty of water can help alleviate cramps, while regular rest ensures you maintain your energy levels throughout your training or competition.

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Understanding the Menstrual Cycle

The menstrual cycle is a complex process, regulated by the hypothalamic-pituitary-ovarian axis. Typically, this cycle lasts around 28 days, but it can vary. It starts with menstruation, where the uterine lining breaks down. Then, follicle-stimulating hormone (FSH) stimulates the growth of a follicle in the ovaries.

As the cycle progresses, estrogen and progesterone levels rise, preparing the uterine lining for a possible pregnancy. If fertilization doesn’t happen, these hormone levels drop, leading to menstruation and the start of a new cycle. These hormonal changes can impact your physical and emotional well-being, a little bit of understanding goes a long way and it is a coach's job to be supportive.

Opening the Conversation About Menstrual Health

A coach must be unafraid of conversations about menstrual health. Your female athletes should feel comfortable to be able to approach you if they want or need to talk. Physical activity can lead to changes causing symptoms like cramping, fatigue, mood swings and even changes in a woman's cycle. These symptoms can affect performance and training. Sometimes this cycle requires medical or pharmaceutical management. This is a job for the athlete. However, a good coach will encourage regular medical consultation.

By discussing experiences, awareness is raised and supportive environments can be created. Sharing strategies and tips with one another can make a significant difference in how you manage your cycle during sports.

Empowering You Through Awareness and Support

The role of a coach is to help prepare, practice self-care, and maintain open communication. Choosing the right products, wearing appropriate clothing, staying hydrated, understanding your menstrual cycle and consulting appropriate health professionals when necessary will enhance performance.

Keep the conversation going. How can I better support you in managing your menstrual health during Judo?

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Richard

Judo's Rena Kanokogi & Her Legacy

Rena Kanokogi: A Trailblazer in Women's Judo

Early Life

Rena Kanokogi, born in Brooklyn, New York, grew up in an unstable family. From the age of seven, she worked various jobs to support herself. During her adolescence, she led a street gang while her mother sold hot dogs to make a living. Despite these challenging circumstances, Rena Kanokogi's resilience and determination shone through, setting the stage for her future accomplishments.

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Judo Career

In 1959, Rena Kanokogi made a significant mark in judo history. Disguised as a man, she won a medal at a YMCA judo tournament. This bold move paved the way for her to become the first woman allowed to train in the men's group at the prestigious Kodokan in Japan. Her groundbreaking achievements didn't stop there. Kanokogi went on to serve as the coach for the US Women's National Team and organized various judo tournaments and competitions, further promoting the sport.

Olympic Contributions

Rena Kanokogi's impact on judo extended to the global stage. She was instrumental in introducing women's judo as an exhibition sport at the 1988 Summer Olympics. Her leadership and advocacy led to her role as the coach of the first United States Olympic Women's Judo Team. In recognition of her contributions, she was inducted into the International Women's Sports Hall of Fame in 1991, a testament to her significant influence on the sport.

Later Life

In 2008, Rena Kanokogi received one of Japan's highest civilian honours, the Order of the Rising Sun, 4th Class (Gold Rays with Rosette). This prestigious award recognized her outstanding contributions to judo. Sadly, in 2009, she passed away following a battle with multiple myeloma. She was survived by her husband, children, and grandchildren, leaving behind a legacy of perseverance and dedication.

Rena 'Rusty' Kanokogi: A Trailblazer

Rena 'Rusty' Kanokogi was a pioneering figure in women's judo. Her remarkable achievements and significant influence on the sport have left an indelible mark. She was the first female judo fighter to be inducted into the International Women's Sports Hall of Fame in 1992, cementing her legacy as a trailblazer.

Legacy and Recognitions

Kanokogi's legacy continues to be celebrated worldwide. Posthumously, she was honoured with the Order of the Rising Sun, 4th Class, acknowledging her immense contributions to judo. Her impact on the sport was far-reaching, influencing not only judo itself but also the perception of women's participation in martial arts. Her efforts have inspired countless female athletes to pursue their passion in a traditionally male-dominated field.

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Personal Background

Born in 1935, Rena Kanokogi lived a life marked by extraordinary achievements and significant challenges. She passed away in 2009, leaving behind a lasting legacy as a pioneering figure in women's judo. Her journey and accomplishments serve as an inspiration, highlighting her resilience and determination in overcoming obstacles and breaking barriers in the world of sports.

Inspiration for Future Generations

Rena Kanokogi's life story is a testament to her unwavering spirit and dedication to judo. Her contributions to the sport have paved the way for future generations of female athletes. By breaking down barriers and challenging norms, she has shown that with determination and perseverance, anything is possible. Her legacy will continue to inspire and empower athletes around the world for years to come.

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Ladies Self Defence - Walking – Confidence is King

Ladies Self Defence - Walking – Confidence is King

How does Ladies Self Defence - Walking - Confidence is King relate to each other? Well actually these things are very closely related but let me explain by way of my personal experience.

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When I was a child I was bullied mercilessly.

After about 12 months of doing Judo, it stopped.

The interesting thing about that is that it had nothing to do with my martial prowess. It just stopped. No fighting back nothing.

I was to discover that this is a very common thing among martial artists.

It seems that in self-defence confidence is huge.

Of course, there is no guarantee but if confidence is so significant when it comes to looking out for yourself and being safe then everyone should practice being confident or at least appearing that way.

The question is “How do you practice being confident or at least looking confident?

There has been a study that examines the relationship between walking style and vulnerability to attack. The study finds that certain walking styles can make individuals more or less likely to be targeted by attackers. Specifically, walkers with short strides, limited arm swing, and low energy are more vulnerable to attack than those with longer strides, full arm swing, and high energy.

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The study also looks at the impact of footwear and clothing on vulnerability to attack. Walkers wearing tight skirts and high heels were found to be more vulnerable than those wearing leggings or trousers and flat shoes. The study concludes that walking style, footwear, and clothing can all serve as cues to attackers about an individual's vulnerability to attack.

It would appear that attackers tend to target victims who offer a sufficient reward for minimal effort. Victims who have been repeatedly victimised tend to possess qualities that suggest vulnerability, such as a gestural walking style.

By modifying your walking style, you signal to potential attackers that they are not easy prey. Walking with longer strides, full arm swing, and high energy makes you less likely to be targeted by attackers.

In my Ladies' self-defence classes (Register for more information) and my junior Judo classes, I teach just how to take the advantage of walking styles. Because of the above but also because, well let's face it we call all do with making ourselves look more confident.

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Women's Self-defence: A Very Important Question to ask?

Women's Self-defence: A Very Important Question to ask?

Women's Self-defence: What would you be prepared to do to protect yourself and your family? How far would you be prepared to go?

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To some who are reading this may seem like a simple question but, you see, when it comes to women's self-defence, it is not always simple.

I have women come to my Ladies' self-defence classes, called “Looking Out For Yourself” who particularly at the beginning of the classes would say that they just know. Others have said at the beginning of the classes that they know exactly how far they would go but by the end of the classes have had a chance to assess just how far 'exactly' would take them and what the consequences of what that would be.

I would have considered myself to be a pacifist for most of my life, despite doing Judo virtually that entire time. I treated Judo as a sport and never wanted anything to do with it as self-defence. Logically absurd I know, especially when you consider that I started Judo to stop the bullying I was getting at school. But I was able to reconcile it. Particularly since the bullying stopped after about 12 months without me having to do a thing and reconcile doing a martial art with my faith, turned out to be no more difficult than those that played football or did boxing.

As a single man, it was easy to be a pacifist. Even if I got killed there seemed little threat or consequences to anybody else. But then I got married and suddenly I had others to consider.

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How does being a husband reconcile with making sure my wife and children are safe? It is my duty to provide for and protect my family how would I do that?

It was only at that point that I genuinely considered wider issues. A friend of mine had a brother who was in the military and he said, “everybody hates a soldier until the enemy is at the door”. My father was a military man, how arrogant was I to reject that when I was young when the only reason I could reject that was that he and so many others fought in a terrible war. And what if one of my sons were to join the military? How would I handle that?

And what if any of the joined the police? There is so much resentment against the police, the vast majority of which is unfounded. But if a crime is committed against you, to whom is your first call?

Then there is my wife. Do I want her to be helpless in an assault? Do I want my children to be helpless if they are bullied? But how far do I want them to go?

When I discuss self-defence I don't give any answers to these questions. Though I have my own conclusions I need others to work these things through themselves. But I do give my students plenty of information, strategies and skills so that they have the tools to use in most situations however they choose to use them. It is my experience that if you have the tools you avoid panic and panic only makes things worse.

So ask yourself?

What would you be prepared to do to protect yourself: how far would you be prepared to go?

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Richard

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Joshi Judo (Women's Judo): Origins and Early Years

Joshi Judo (Women's Judo): Origins and Early Years

The history of Joshi Judo (Women's Judo) is more important than just the academics. It may allow insight into Kano's original intentions for Judo.

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This article is republished here because I cannot find it anywhere on the internet and whilst I cannot vouch for its accuracy it does discuss what I think is an important topic. This document is published as "cop con" since I have been unable to contact the author.

Joshi Judo: Origins and Early Years

Copyright1996 Steven R. Cunningham All Rights Reserved

Jlgoro Kano is often quoted as saying, "If you want to know what I truly intended for Judo, then look at what they are doing at the Kodokan Joshi-Bu (Women's Section)." This implies that a consideration of Joshi Judo has greater importance than just historical or academic. An analysis of Joshi Judo may allow us to peer into Kano's original intentions for Judo.

What is so different about women's Judo? According to Keiko, one of the leaders of women's Judo, "...the main object of Women's Judo is not to win in a competition as in [modern] Men's Judo." What is, then, the essence of Women's Judo? To glimpse the answer to this, we need to outline the history of the development of Joshi Judo

Kano accepted his first female student, Sueko Ashiya, after she arranged an introduction in 1893. Kano's openness was not shared in the male-dominated society of Japan, so he taught Miss Ashiya at his home along with his wife, Sumako, and some of her friends. (Sumako gave birth that same year to their daughter Noriko).

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At that time Kano apparently had little sense of the longer or farther-reaching consequences of this action, to him it just seemed the right thing to do. When others (other men) found out what he was doing, they questioned the wisdom of teaching women, and some suggested potential health problems and limitations of women participants. Kano researched the issue himself and discussed it at length with the leading medical authorities available at the time, and came to the conclusion that women would only benefit from the practice and study of Judo.

Mrs Kino Yasuda became the proof of the theory. In poor and failing health, Kano took her into his home to live with his family and taught her Judo alongside his wife, daughter and other female relatives. Yasuda‘s health improved dramatically. This helped quiet the critics and gave Kano renewed confidence. At the same time, Kano began to teach Women at a dojo in Koubun Gakuin (Koubun school) in Tokyo, where he taught women from the Nikon Women's University and the Ochanomizu Girls' High school. Yasuda became so enthusiastic with it all that she volunteered to make judogi (uniforms) for everyone, The early judogi was a result of repeated iterations of design between Kano and Yasuda.

Gradually, Kano was going public' with this, and women's Judo was taking on a life of its own. In 1923, Kano informally created the woman’s section at the Kodokan (Kaiunzaka Dojo) and named Mr Honda as the chief instructor. In 1926, Kano hosted a two-week clinic at his own home, where he personally taught about a dozen teachers, from all over Japan, how the Kodokan Kata should be taught to women in the public schools. This was nothing short of revolutionary. Later that year (November), he formally opened the Women's sectional the Kodokan under Honda.

Things were, moving along pretty fast and certain complications with formalities had to be resolved. For example, it was not until 1931 that the Joshi Enrollment Oath Book was created. Keppan, or “blood Oaths” were not required as they had once been routinely in the Men's section, and the oath was more related to focus and commitment, The first three names were Nortomi, Akutagawa, and Yasuko Morioka. A Joshi Yudanshakar (black Bell Association) book appeared in 1933.

When the new dojo was built at Suidobashi the women were given their own dojo in the Kodokan, established their own regulations, procedures, practice methods, rank requirements, etc. In many ways, the course of instruction at the Women's section more reflected the training that Kano had given his students in the first decades of the Kodokan. Classes began with a thorough warm-up, then a lengthy ukemi session followed by Tandoku Renshu (solo exercise). Extensive use of Kata and randori were interspersed with long lectures on method, theory and history and Atemi and other battlefield methods were practised. Students were given extensive research and study assignments designed to provoke a deep and subtle understanding. These sessions were often led by Kano himself with his oldest daughter, Noriko Watanuki, who was also then head of Joshi-Bu. Students were also given extensive instruction on etiquette and propriety. Indeed the training program was extremely complete. In some ways, their requirements were more rigorous than those in the Men's Division and were thought to deserve special recognition. A white stripe running the length of the belt was chosen as a symbol of this and the more pure line of the Women's Division.

Kano had Joshi-Bu Dojo put right next to his personal suite so he could keep a close eye on the proceedings there, Kano made sure that the Women's section was not shortchanged in the quality of instruction, Honda, Uzawa, Mifune, and others were regular faces in the dojo. Masako Moritomo, then the highest ranking woman, had begun training at age ten, was very knowledgeable and highly skilled, and gradually accepted more of a leadership role in the instruction.

For the Women's Division, Kano felt that competition was contrary to the objectives of Judo practice, Competition requires one to attack, the antithesis of a defensive art, and leads one to try to assert oneself over another. Also, if you attempt to achieve victory with unperfected techniques you will almost certainly abandon technique, skill, and Ju in favor of strength; once the Judo, is perfected, competition has no meaning.

Kano had undertaken an obligation (Giri) to Hachinosuke, Fukuda, his Tenshin Shin’Yo Ryu Jujitsu instructor, The elder Fukuda was a major figure in Japanese Jujitsu. For example in 1879, while a student of Fukuda, Kano participated in an exhibition that Fukuda gave for U,S, President Ulysses S. Grant. Jujitsu had died out in the Fukuda family. In January of 1934, Kano hand-brushed an invitation inviting them to a ceremony at the Kodokan in honor of Fukuda, Masatomo lso, and Tsunetoshi Iikubo, whose teachings all greatly Influenced the development of Judo, At the ceremony in March, Kano planted three Sakaki trees (Shinto ceremonial trees) in their memory, in front of the Dojo. Shortly thereafter, Kano visited the Fukuda household and personal invited Keiko Fukuda, his old teacher’s granddaughter, to join the Josh-Bu at the Kodokan. Fortunately, she accepted, and Keiko Fukuda is now one of the highest-ranking women in the world (Ed. Until her death).

By 1935 members of Joshi-Bu arranged for women to learn the Seiryoku-Zenyo-Kokumin-Taiiku no Kata (form of the system of exercise based on the principle of maximum efficiency), a form emphasizing Atemi and Taisabaki (strikes/kicks and pivoting methods), and Kime Shiki (ritual of moments of life and death decision) to high school women in some schools.

About the same time, Kano was being pressured to allow the military to use the Kodokan as a means for the wholesale training of soldiers for the Japanese military machine. Kano refused and was utterly horrified at the turn of events. Although he received some guarantees from the Emperor that a nationalization of the Kodokan would not happen, Kano and others remained gravely concerned. Preparations for the worst were made, many key people left and certain practices were abandoned. Kano died mysteriously on a ship voyage home after meetings in the West. As a result of his actions and perceived sympathies toward the West, some people claim he was assassinated.

Kano's nephew, Jiro Nango, took over leadership of the Kodokan, and attempted to keep things afloat during difficult times. Kano had often said that it was critical that Atemi be taught in close conjunction with other techniques and the Kata. Concerned about the loss of such martial skills teachings to women as an outcome of the "politics" just mentioned, the new Kodokan head proposed that the Joshi-Goshin-Ho (Women's Self-Defense Methods) be created. Noritomi, Fukuda, and others went to work on it. Joshi-Bu managed to maintain about 25 women staying at the Kodokan during the war, often instructed by only Fukuda and Ontsuka.

After the war, the Allied Occupation forces enforced a ban on all martial activity. This kept the elder surviving Judo instructors from returning to the Kodokan. Tiny dojo sprung or Judo people joined Jujutsu people in their tiny private dojo mostly practising in secret. Kotani and others have talked about this experience.

Ultimately the ban was lifted. The women at Joshi Bu were amazed when "the giants" from the West arrived, Western women looked physically huge to the tiny Japanese Women at the Kodokan, People like Ruth Gardner Chicago, Helen Carollo (Oakland), and others, with the first to arrive, Remembering the wishes of their teacher, Kyuzo Misfune Sensei and others often visited Joshi-Bu over the years and encouraged the ongoing development of Women's Judo.

Today women participate in international competition, and Women's Judo is evolving in such a way as to make it identical to Men's Judo in every way, One Judo seems a better ideal. I guess the only question is: is the one Judo that is emerging the right Judo?

Copyright © 1996-1990 Steven R. Cunningham All Rights Reserved.

Last updated:03/17/00

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Richard