One thing is for sure – any martial arts training program will require a brief recovery period before moving on to the next season.
The fact is, the amount of training invested in the practice rooms and gyms is not enough. A carefully prepared plan for rest and recovery is crucial for getting the results you need in the fighting arena.
It is a grave miscalculation to neglect the role of recovery techniques in intensive martial arts training. So, take a look at a few ways you can implement a valuable recovery plan for better performance.
Best Recovery Techniques For Martial Arts Training
1. Stretching
The number one recovery technique for any intensive physical activity is stretching. Know that your practice is incomplete without a few rounds of stretching to help the muscles relax by encouraging blood flow.
Martial arts increase lactic acid levels in the bloodstream, resulting in muscle soreness later on. There is also more muscle tension after exerting one’s body in a fight or a session at the gym.
Thus, stretching the body strategically will surely decrease the pressure on the joints and muscles. If you have a few recurring problem areas, create a list of stretches specifically for those muscle groups.
Moreover, we suggest spending adequate time stretching the entire body regularly after training or workouts.
2. Foam Roll
One of the popular ways to enhance recovery is using a foam roller. Practising a few key exercises with the foam roller will help reduce muscle soreness and eliminate the knots.
Essentially, all the tension in the muscles will see a drastic reduction after the usage of a foam roller. Tried and tested exercises with this tool are also known to increase flexibility and increase your range of motion.
However, use the roller cautiously because sore muscles tend to hurt quite a bit. If you haven't used it before, take some time to learn the correct way to use the foam rollers for pain relief. For starters, begin exercising at a slower pace with a focus on your breathing.
Additionally, the different shapes, sizes, and types of foam rollers are sure to give you varied options. Try out a few to see which one suits you the best.
3. Enough Sleep Time
Nothing spells rest and recovery like sleep; this is definitely the most underrated technique you have heard of from trainers. The reality is this – even if you put in all the work daily, a bad sleep schedule can leave you feeling unprepared for fighting.
Not only is adequate sleep essential for well-being, but it is also the period of recovery for many bodily functions. The body repairs itself during sleep, something it can't do as efficiently when awake. On an average day, make sure to get 7 to 8 hours of sleep to stay in good overall health.
4. Focus On Nourishing Foods
This might seem like basic advice, and you may have heard of the importance of a clean diet before. But, we can't stress enough how much of a role food plays in recovery. After all, the nutrients lost while practising and working out need to be replenished immediately.
This means that post-exercise meals must be carefully planned to ensure adequate hydration, macro, and micronutrients for muscle recovery. Apart from the meals you take immediately after practice, following a diet of whole foods will improve energy levels and help you stay fresh.
Luckily, there is plenty of advice on the internet, and you can start your journey to healthier meals for martial art practitioners. Cutting down on the number of processed foods, sugar, and alcohol is a good place to start.
5. Ice Bath
The muscles and joints can sometimes get inflamed from constant exertion, and there's always a possibility of injuries. If the injury is severe, it's best to consult a medical professional for the best way to heal.
However, if bodily stress is something you can manage on your own, an ice bath will help the recovery immensely. Some people aren't big fans of ice baths because of the discomfort it causes. But applying ice to an inflamed area can reduce swelling and muscle fatigue with the right techniques.
One popular technique is exposing the problem area to the ice for some time and removing it periodically. This method directly impacts the central nervous system, calming it in the process.
However, ice baths are not ideal for a regular recovery program. While sleep, rest, stretching, and food habits need daily practice, take an ice bath only when your muscles are unusually sore.
6. Ensure To Take Rest Days
It is easy to overwork your body and not give it the required rest it needs throughout the week. Practising martial arts or gym training daily without breaks can easily cause burnout and soreness.
If you're the active type that can't stay in one place all day, spend time doing light activities like walking and stretching on rest days.
Boost Your Recovery With These Techniques
In addition to these techniques, you can check out massage therapy to ease muscle soreness and try recovery supplements. For the most part, using a combination of these techniques is enough for a steady recovery. If you have a muscle injury, check out our article on how to use sports tape correctly.
That said, we’ll be signing off now. Hope this short guide helped you discover some lesser-known recovery techniques for martial arts training. And make sure to check out our MMA store for a full range of equipment, apparel and accessories for combat sports.
Stay fit and safe!