Integration and Implementation of Compensation Exercises to Correct Muscle Imbalance in Elite Judo wrestlers

Abstract

Abstract Judo is a high-intensity martial art demanding exceptional physical conditioning, technical skill, and strategic thinking. However, repetitive training often leads to muscular imbalances, where overused muscles contrast with underutilized ones, impairing biomechanics, performance efficiency, and increasing injury risk. This study investigates the causes of muscular imbalance in elite judo athletes and proposes evidence-based compensatory exercises to address these issues. Methods: Fifteen elite judo athletes (seniors, juniors, cadets) across weight categories underwent functional movement assessments using the Functional Movement Screen (FMS) to identify asymmetries and injury risks. A literature review informed the design of targeted exercises focusing on core stabilizers (e.g., transverse abdominis), posterior chain muscles (e.g., glutes, hamstrings), and rotator cuff/wrist flexors. The experimental group performed these exercises three times weekly for eight weeks, incorporating judo-specific functional movements. Results: Post-intervention, FMS scores improved significantly (p < 0.05), indicating enhanced movement quality and reduced injury risk. Statistical analyses (paired *t*-tests, ANOVA, regression models) confirmed the intervention’s efficacy in restoring muscle balance and improving performance metrics. Discussion: The study bridges traditional judo training with sports science, demonstrating that compensatory exercises mitigate imbalances and enhance athlete safety and longevity. Practical recommendations are provided for integrating these exercises into training regimens. Future research should explore long-term adherence and sustained performance impacts.