How Many Are You Doing?

When you or your students train hard, proper and full recovery is critical for continual progression and injury reduction.

Each of us has a favorite method to assist in recovery.  For some, it is as simple as taking a day off and watching Netflix.  In many cases that just isn’t enough. 

Here are some strategies that will dramatically improve recovery, and therefore performance as well:

Yes, this can be intense and even painful at times. However, when done correctly, it will provide faster recovery and an even greater range of motion.  Always start slower than you think you should. keep breathing throughout the movement, and give your body a “once over”.  Sometimes people use the foam roller just on their hips or back.  However, it can be very effective for 90% of the body.  There are also different foam roller hardnesses (densities). The white foam type is usually just too soft and breaks down quickly. You can use the foam roller before and after workouts, and on rest/recovery days, too.   Experiment to see what works best.  

2. Use an ice bath. 

Yes, this is not quite as relaxing and a gentle stretch, but it will reduce inflammation.  You must manage inflammation to optimize recovery and performance.  You can just turn on the cold water in your tub and ease in for 10-20 minutes.  Or, you can add ice cubes, too. 

3. Massage therapy. 

Not enough martial artists take advantage of the therapeutic benefits of massage.  It helps remove waste products from being very metabolically active during training.  It can speed recovery. It can increase flexibility. It can help heal your body after trauma from impact(s). It can help you sleep better, too.

4. Meditation.

This healthy habit is used a lot more as part of traditional martial arts like kung fu or karate. There are hundreds of validated scientific studies showing the physical and mental benefits from a regular meditation practice. It reduces blood pressure, can help you manage blood sugar, and creates clarity of thought.  Meditation can also help with focus, concentration, and relaxation. In many cases, it is even used by cancer patients to speed recovery and help them deal with treatments such as chemotherapy.  If you haven’t practiced meditation yet, now is the time.

5. Spa day. 

Yes, we know this sounds a bit “fluffy” for tough martial artists, but it can be really helpful to you.  You can even do a “home spa” day if you don’t have a facility nearby. Swim some easy laps in a pool, nap, eat fresh fruit, take care of your feet, do the foam roller, take a short walk, nap again, watch a funny movie and even go crazy and light a candle.

Of course, there is more you can do, but this will get you started.

The more you train, the more recovery you need.

The older you get, the more rest and recovery you need.

Don’t neglect this vital aspect to you and your student’s health and sports performance.

Thank you,

The MMACA Team

PS: If you are not yet certified through the MMA Conditioning Association, you can get started right now by clicking here http://mmaca.net