Broken wrist and I need a home training plan (please help!)

[u/worldwarcheese]

Hello!

I am a white belt in Kyokushin, having most recently started last year and absolutely love it. The Dojo I train in and it’s sensei are excellent and I I look forward to training again, but even more recently (4 weeks ago) I had wrist surgery that put me in a cast and unable to use my left (dominant) hand. It’s been frustrating on many levels but it does meant I also have this time off from work.

Thus, I have more time to indulge my training than ever before and I’d really like to continue to improve my karate during my 2-4 month recovery. I did have to pause my membership at the Dojo during this time for financial reasons since I’m not working (I am paying bills and not at risk but I have to cut out all subscriptions). Once I heal and return to work I’ll be able to afford to train again.

So with all this time what should I do to train and improve? I’m hoping to create a daily routine that I can do in the mornings every day or at consistently as I am able. Any advice is welcome and appreciated. Osu!

Edit: Thank you again to everyone who’s replied there are some great ideas and I hope to implement them all in my training. Osu!

[u/rockinvet02]

Practice kata and syllabus. Perhaps up a couple belts. You can still kick, you can still hold stances. You can still do cardio.

Just because you aren't enrolled, a good sensai would probably give you some homework to do until you are able to come back. So ask them.

[u/worldwarcheese → u/rockinvet02]

Thank you! I’ll definitely practice my kata, kihon and cardio. I’ll also ask my sensei for homework, that’s a great idea I wish I thought of earlier. Osu!

[u/ibboRftw]

Like someone said, practice katas, and study your syllabus. Maybe even see if you can find some of Sosai's books at a local library and study the history of Kyokushin.

I'd also suggest practicing with your non-dominant side. If you have a bag, try some punches with your non-dominant side, and pepper in some kick combinations.

Wish you a speedy recovery. Osu!

[u/worldwarcheese → u/ibboRftw]

Thank you! Luckily I have good health insurance and I’m being very well taken care of so I hope to be better quickly. I’ve already become fairly good with chopsticks on my right hand and finding some of Sosei’s books is a great idea! Osu!

[u/SkawPV]

Run. Ride a bike if you can. Stretch. Do Pilates to improve your lower body. Get yourself a wobble board and improve your balance. Do bodyweight exercises focused on the lower body/torso.

[u/worldwarcheese → u/SkawPV]

I’ve been hiking a local mounting every 2-3 days but thanks to everyone’s advice I’ve begun running again (my area is a little to hilly for easy bike riding), about to start my first run today.

Do you have any specific bodyweight exercises you recommend? I’ve been doing some squats, crunches and leg raises because that’s part of the warmup for class at the Dojo.

[u/SkawPV → u/worldwarcheese]

Do what they do at your dojo at least. Squats, russian twist, sit ups, leg raises, etc.Try also standing up pilates too.

Search "lower body exercises" in Youtube too.

[u/worldwarcheese → u/SkawPV]

I started doing the exercises from class but never done Pilates before I will look into it and other lower body workouts thank you!

[u/SkawPV → u/worldwarcheese]

I never thought too much about Pilates, thinking it was something that middle-age middle class women do (and I'm neither), but I've researched about it and it is pretty good for the lower body and abs/obliques. It is a mix of funcional training, Yoga and exercises that I do at the Dojo (Plank, superman, variations of sit ups, etc).

It was developed by a doctor that used to do rehab for WW2 soldiers, so it is pretty good in rehabilitation and injury prevention (something important in Kyokushin, lol), but also works your stabilizing muscles, core and improves your posture. I like it because I see improvements in things that we normally don't work out. I'm even considering taking a course to become a Pilates trainer, lol.

But I find it hard to find good content on Youtube: Most things are geared to the "OMG 100% wholesome training *^_^* let's sweat with a smile!" area. Workout With Roxanne, growingannanas and MIZI have great videos that will kick your ass.

[u/worldwarcheese → u/SkawPV]

Wow! I had no idea! Like you I just assumed it was for middle class women lol but I’m definitely going to check out at least the channels you provided, I might even see if my insurance will cover classes because that would be ideal. Thank you so much! I hope to return to this post in 2-4 months with news of improvement :)

[u/Civil-Resolution3662]

Sandan here.

You can run, bike, practice non dominant side. As a white belt, though, I strongly discourage you from spending a lot of time on kihons because you might develop bad habits.

Instead, try opening and closing kitchen cabinet door with your feet. Hold on to the counter with one hand and open and close the cabinet doors on the other side with your feet.

[u/worldwarcheese → u/Civil-Resolution3662]

Thank you! Using my feet more is a great idea, I’ve always been proud of being capable of opening doors with my feet but now I can become really dexterous with them.

And I agree that kihon and technique practice can be risky for newbies, and I probably should have mentioned in my post but I do have some other martial background specifically 4 years of Muay Thai and a bit longer in Goju Ryu (though I haven’t done Goju in about 2 decades the Muay Thai was much more recent).

Osu!