Things You'll Need:
- Ankle braces
- Athletic tape
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Step 1
Train with an experienced Capoeira instructor. Many common Capoeira injuries are the result of inexperience. Take the time to learn the proper stances and techniques.
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Step 2
Wear ankle braces or wrap your ankles with athletic tape to provide support and stability. Sprained ankles are one of the most common Capoeira injuries. Treat swollen ankles with ice and elevation. If your ankles are tender, avoid strenuous activity until the pain is gone so you don't aggravate the injury.
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Step 3
Warm up and stretch before a workout or competition. It's easy to pull or strain a muscle while participating in Capoeira and making sure your muscles are warm and stretched can help prevent injuries. Spend at least 15 minutes stretching out all the major muscle groups. Begin your workout with light activity and build the intensity.
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Step 4
Schedule your training sessions with your athletic capabilities in mind. If your body isn't used to working out several times a week, you could be susceptible to overuse injuries. Begin with one training session a week and add more based on your comfort level. If you experience excessive muscle soreness or joint pain, take a few days off.
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Step 5
Eat a balanced diet and drink plenty of water. Capoeira is a high-intensity sport, and your body needs nutrients to recover following a workout. Dehydration can contribute to overuse and muscle injuries, so aim to drink at least 60 ounces of water a day.
