Kickboxing is a combat sport that developed out of similar early forms such as Thailand's Muay Thai and France's La Savate. During the 1990s, several group fitness instructors adapted moves from the sport for high-energy aerobics. Whether you want to kick off a few pounds or get in the ring competitively, a weak knee can be a serious liability.
Structure of the Knee
At your knee, four bones -- knee cap, femur, tibia and fibula -- are connected via a complex system of ligaments. Overlaying that system are the muscles and tendons responsible for bending your leg at the knee. Cartilage covers the ends of the bones to cushion them as they rub together. Common reasons for weakness in this structure include low muscle tone, eroding cartilage and loosened ligaments. Each of these reasons will have different indications as to whether you should practice kickboxing.
Kickboxing Motions
Several motions of kickboxing and kickboxing training can be hard on your knee. The wheel kick -- an iconic strike in the sport -- is arguably the hardest. To throw a wheel kick, you turn your body 90 degrees beginning at the foot and torquing all the way up your leg. This motion twists your knee while it supports your entire body weight. The basic footwork of kickboxing also places pressure on the knee, and jumping rope -- a notoriously bad practice for people with knee problems -- is a common exercise during training.
Kickboxing With a Weak Knee
If your knee is weak from low muscle tone or you are recovering from an injury, you may be able to work your way up to kickboxing form. Be extremely careful during the beginning months, since it will be easy to overwork or reinjure the knee. During those stages, resistance exercises for the calves, glutes, quads and hamstrings will help improve muscle strength and tone to the point that your knee is no longer weak.
Contraindications
Some injuries, most notably damage to the ligaments that cross the knee, may disable your knee to the point that kickboxing is simply a bad idea. If your doctor has warned you against standing on one leg or twisting at the knees, or if you regularly experience pain or other problems, kickboxing is not for you. If participating in kickboxing is important to you, talk with a physical therapist about options for improving your knee strength before beginning a kickboxing program.
Posted in: Kickboxing