Self-Defense with Mobility Challenges

Friday are Free for Everyone at this Substack, 2 January 2026

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One of the self-defense questions I get asked most frequently involves self-defense for those of us who are getting a little older and don’t have the energy, the strength, or the mobility we once did. The folks who focus on mixed martial arts for self-defense would probably tell you that you’re just plain out of luck; if you can’t shoot in for a takedown, get side control, and then arm-lock your opponent from the ground with Brazilian Jiu-Jitsu, you just can’t defend yourself, old man. Right?

Wrong.

Everybody needs to be able to defend themselves... but what if you DO have some physical challenges? What if you’re just plain getting older? What if there are things you used to be able to do that you can’t do anymore? Simply saying, “Well, I guess you don’t get to defend yourself” is not an option. Neither is saying, “Come back when you’ve lost a hundred pounds and are a semi-professional athlete.” Self-defense is everyone’s right, which means you have to focus on the options available to you RIGHT NOW. Here are some guidelines to follow.

Know your limits.

Everybody has physical limits. It’s your responsibility to know yours. If you can’t throw a punch without hurting your arthritic hands, for example, that is NOT a technique to rely on! Take stock of your limitations and practice the moves you think you can do, so you can weed out the ones that cause you too much difficulty or discomfort.

Use simple combatives techniques.

The older you get, the less time you have for messing around. Don’t waste time on techniques that are too complicated to make work. Focus on simple, bread-and-butter techniques, like the WWII basics. The edge-of-hand, palm-heel (single or with both hands), simple stomping kicks, eye pokes, eye gouges and rakes, etc... these are all super simple techniques that most people can do even with mobility challenges.

Focus on weapons.

The older you get, the more you need a force multiplier. It doesn’t take much muscle to use a knife to do a lot of damage to an opponent... but you have to be carrying the knife to make it work. Never underestimate the value of tools, even simple improvised tools, to cut the odds in your favor.

Discard whatever isn’t doable.

Let go of anything that is simply beyond your level of ability. I remember reading Chuck Norris tell a story about a student who was disabled in some way (I forget the nature of his issue). The student couldn’t do a specific kick or something, and asked Norris about it. Norris told him simply, “Then don’t do that technique.” It’s that simple, but admitting there is something you cannot do can be a blow to your ego sometimes. You’ve GOT to acknowledge when you CAN’T make something work, though. Self-defense is about dealing with what is, not with what you wish was true.

Focus on universal targets.

Don’t waste time on targets that won’t get you much. Focus on the eyes, the face, the throat, the groin, and even the ankles. These are all universally weak on most people.

Work on deception.

Finally, use your age to your advantage. LET them underestimate you. Encourage them to, in fact... so you can shock them by coming back at them for all you’re worth. As you get older, especially, but also if you have a cane, crutches, use a wheelchair or scooter, or have any other signs of physical disability, you will be targeted as an “easy mark.” Play this up and use their lack of caution against them.

Remember, “Old age and treachery will overcome youth and skill.” Don’t forget that, and choose your methods accordingly.

See you next week.