You might not give full attention to recovering from your BJJ training since, like many Jiu-Jitsu practitioners, you can improve by practicing more. However, how soon you bounce back from those challenging training sessions and return to the mats has a major role in how much more Jiu-Jitsu you can train.
Over the years, as a practitioner over 40 who has undergone two major operations (a hip replacement and a spinal fusion), I have figured out how to recuperate and reduce my risk of injury on the mats.
Here are a few short and easy pointers I’ve learned to help you heal quickly, work out, and avoid injury.
JIU JITSU TRAINING RECOVERY MASSAGE
There are plenty of tools for training and rehabilitation available. Do you thus invest $100 in Theragun to aid in your recovery? Said this is not required.
I do have one, and it feels wonderful. However, they could be more useful. The muscles requiring the greatest massage after Jiu-Jitsu training are the hips and glutes, IT bands, traps, and upper back. Everyone is unique; however, beyond 40, I see these places become the tightest and require regular massages to release the tension.
Thanks to this one, I have recovered from training more quickly than with any other buy to date. In addition to penetrating the tissue deeply, using this as a foam roller allows you to reach all the difficult-to-reach areas in your back and is incredibly portable. I’ve even used it to get home after training on the tube.
INFLAMMATION REDUCTION AFTER TRAINING
How can you select the right supplement for you when so many options are available?
It is essential to keep things as straightforward as possible. Stick to a few key natural spices with anti-inflammatory effects, such as turmeric, ginger, and cinnamon, if you want to spend less than $100s on expensive pills. To help with workout recovery, you may incorporate them into your diet or take them as a supplement. Studies involving athletes who engaged in high-intensity exercise revealed that consuming 3 grams of either cinnamon or ginger before training reduced recovery time and DOMS.
Second, I’ve discovered that cold and heat have effectively reduced inflammation after BJJ training and are ideally utilized in two ice cycles for 10 minutes, followed by two cycles of heat for 10 minutes. Ice causes blood flow to slow down, but heat causes blood flow to increase. As a result, byproducts of the workout are flushed out thanks to the increase in blood flow, and inflammation is reduced thanks to the use of ice.
Blood rushes to your muscles during a strenuous workout, bringing oxygen and the energy required to finish the exercise. As a result, muscles are inflamed and riddled with microscopic rips after strenuous activity. All of the garbage produced due to this process should be flushed away.
Advice: Only some have access to an ice bath and a sauna. Think about using an ice pack first, then a heating pad, just on the sore spots. A step up from nothing!
PLAN A DAY WITHOUT JIU-JITSU TRAINING.
Last but not least, give Jiu-Jitsu a day off! Ironically, I discovered that a full rest day helped my body recover faster from my jiu-jitsu training. This allowed me to push myself harder during a BJJ training session since I felt better beforehand. Drilling and active recovery might be incorporated into your workouts if you are obstinate and just can’t quit exercising. I learned to roll with it! Every round does not have to be a death match. Here as well, good sleep is essential. After a challenging exercise session, it is literally where the body rebuilds itself.
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