3 Mobility Exercises for Muay Thai Kickboxing Students

Muay Thai is a demanding sport. Aside from contact injuries, soft tissue injuries happen often.  

Strains and Sprains: These often occur in muscles and ligaments due to the high-intensity movements, such as kicking, clinching, and grappling. Strains can affect the muscles, while sprains impact the ligaments, particularly around the knees, ankles, and shoulders. Unhealthy mobility is one cause of these types of injuries. Unhealthy mobility also implies weakness though an athlete’s needed range of motion.  Muay thai and kicking students must be strong through fuller range of motion.

The video below showcases 3 great exercises for muay thai kickboxing.

1. Banded T-spine rotation from a kneeling position
2. Assisted Reverse Warrior Lunge on a Slider
3. Standing Lateral Flexion

Here are 5 reasons why Muay Thai Kickboxing students should add structured mobility training to their routine. Mobility training is crucial for Muay Thai fighters for several reasons:

1. Improved Range of Motion: Mobility training enhances flexibility and the range of motion in the joints, which is essential for executing the wide variety of kicks, strikes, and defensive movements in Muay Thai. This increased flexibility can lead to more effective and powerful techniques.
2. Injury Prevention: By maintaining and improving joint health and muscle flexibility, mobility training helps reduce the risk of injuries. Proper mobility ensures that the body can move through its full range of motion without undue strain on the muscles and joints.
3. Better Technique: Proper mobility contributes to more precise and effective technique execution. For instance, improved hip and ankle mobility can enhance the effectiveness of kicks and clinch work, allowing fighters to perform moves with greater control and efficiency.
4. Enhanced Recovery: Mobility training can aid in faster recovery by improving blood flow and reducing muscle stiffness. This is particularly beneficial after intense training sessions or fights, helping fighters recover more quickly and return to training at full strength.
5. Balanced Movement: Mobility exercises can help correct muscle imbalances and ensure that the body moves in a balanced and coordinated manner. This balance is crucial for maintaining stability and agility during both offensive and defensive actions in Muay Thai.

Incorporating mobility training into a Muay Thai fighter’s regimen can greatly enhance overall performance, reduce the likelihood of injuries, and support long-term athletic development.

According to the British Journal of Sports Medicine article, “a total of 152 people were questioned, 132 men and 20 women. There were 19 beginners, 82 amateurs, and 51 professionals. Injuries to the lower extremities were the most common in all groups. Head injuries were the second most common in professionals and amateurs. Trunk injuries were the next most common in beginners. The difference in injury distribution among the three groups was significant (p≤0.01). Soft tissue trauma was the most common type of injury in the three groups. Fractures were the second most common in professionals, and in amateurs and beginners, it was sprains and strains (p≤0.05). Annual injury rates were: beginners, 13.5/1000 participants; amateurs, 2.43/1000 participants; professionals, 2.79/1000 participants. For beginners, 7% of injuries resulted in seven or more days off training; for amateurs and professionals, these values were 4% and 5.8% respectively.”