Practicing Aikido Safely

 

In order to make good progress in aikido we need to practice as often as possible, and this can only be done if we avoid getting injured.  For this reason it is important practice with safety foremost in mind.  The following are some guidelines that will enable you to practice energetically with full commitment  while preserving your own health and the health of your partners. 

 

Warm up before class.   Come a little early to classes and take some time to stretch and move to get your blood circulation flowing and the joints and muscles loose.

 

Practice ukemi.  The better your ukemi is the less likely you are to be hurt doing a fall.  Do backfalls, forward rolls and high falls as often as you can, on your own and before and after class. Ask the instructor or a sempai for help if you are having trouble with ukemi.

 

Pay careful attention to the teacher’s instructions, and follow them to the letter.

 

Start slowly.  It’s always better to start slow with a technique that was just shown. Go through the movements deliberately and be conscious of any resistance, imbalance. Awkwardness.  Gradually increase the pace as the kinks get worked out, and maintain the same form for flowing techniques as you use for static ones.

 

Ask questions.  If you’re not sure how to do a technique, ask the instructor.  If the technique doesn’t seem to be working, don’t force it -- get advice about how to make it work safely.

 

Consider your partner.  Be aware of your partner’s physical condition.  Be sensitive to how flexible and limber he or she is.  Older practitioners will tend to be a little stiffer and tighter and this has to be accounted for as you do your technique.  Take it easy and don’t hyperextend or pull too hard against joints with a more limited range of motion (especially when doing such techniques as shiho-nage where the chances for injury are increased).  When pinning, go extra slowly at first to ascertain what angles can be tolerated.

 

Communicate in advance.   Before you start doing a technique with a new partner let them know if you have any sore spots that they need to be careful about.  Don’t hesitate to repeat this to everyone you train with, and even more than once to the same person.  In the heat of the moment it’s easy to forget which shoulder is tender. 

 

Communicate during practice.   If you feel something tighten up, pinch or get pulled, forcefully say “STOP!” to let your partner know he or she has to stop doing the technique immediately.  Don’t take chances with an injury or be embarrassed to call a halt. Sit out as long as you need to figure out if you’re really hurt or not.  When in doubt, leave the mat, take a seat and watch the practice. 

 

Get feedback.  Your partner will notice things about your technique that escape your attention.  If you feel like you are forcing a movement, ask how it feels to your partner.  If you sense your method may be causing too much pain or discomfort, ask if they are all right with the level of intensity.  Of course, some techniques, such as nikyo, sankyo and yonkyo, are designed to cause some pain. But if these are done correctly, the pain will be tolerable and will not cause permanent damage.  As you practice longer you will become somewhat inured to the pain resulting from these techniques, so adjust how much pressure you apply based on the other’s physical condition and experience.

 

Watch out.  A lot of the bumps and bruises in aikido come from colliding with other people when taking a roll.  This is especially true in a small dojo like the ones we train in. So, before you throw your partner, make sure there’s nobody in the way and nobody’s heading into that space.  You might need more room than you think because situations tend to be dynamic.  When possible, adjust the angle of the throw to lead your partner in the direction of the most space.  If you see a possible collision coming, avert it by stopping the throw or warning those involved of the danger.  As an uke you should be alert and make sure when you are about to take a roll that you have room enough to complete it safely.  Learn how to adapt your ukemi to protect yourself and others.  

 

Tap out  When you’ve gotten as much as you can reasonably take when being pinned or having nikyo or yonkyo etc. applied, let your partner know with a brisk and audible slap on the mat or a part of your own body.  Some people seem reluctant to do this forcefully and do the tap lightly.  This puts your arm or wrist at risk since your partner may not notice it, or may feel that your casualness indicates you haven’t really reached your pain threshold. 

 

Watch a class.  If something’s not right with your body, if your shoulder hasn’t completely healed, if you have a bad cold, then come to the dojo and watch the class free of charge.  You can learn quite a bit by observing and it’s better to wait an extra few days to completely recover from an illness or injury rather than risking a relapse.

 

See a specialist  If you feel like you might have sustained an injury, see a physician as soon as possible. If he recommends you lay off training for a certain amount of time, follow his or her advice.  If he prescribes physical therapy or some other treatment, do whatever is required religiously.

 

My teacher, Saito Sensei was very concerned about safety and was vigilant to ensure that nobody in the Iwama dojo was practicing in a way that would cause an injury.  The training was of course strong, energetic and people attacked each other with the proper level of intensity.  Accordingly, serious injuries such as dislocation or broken bones in Iwama were extremely rare.  That is the approach we are following in the Mendenkan Aikido group.  In my years of doing aikido I cannot remember ever causing or receiving an injury, and I expect that to be the norm in our dojo.

 

Of course, accidents are not always completely preventable.  If someone gets hurt because he took an awkward fall, for example, or wasn’t paying attention and slammed into something or someone, we can look at it as a valuable learning experience.  It is a matter of real concern, however, when an injury is caused by one person doing a technique incorrectly, carelessly or with indifference to his partner’s condition.  

 

The best dojo is one where people train enthusiastically and give each session there all.   We are lucky to have a group of people who practice safely with a joyful, positive spirit and who show care and concern for one another on and off the mat.   Let’s always strive to maintain this attitude as we progress on the path of aikido.

 

Bruce Mendenhall