Recovery is vital to continuous improvement and injury prevention. But for most of us, we tend to overlook this critical aspect of our martial arts training.
Recovery is just as important as the training itself. Without proper rest, your body doesn’t have time to repair itself following a tough class. Poor recovery can lead to a decrease in motivation, overtraining, injury, or even burnout.
Here are a few different ways to make sure you’re getting in quality recovery. Which of these recovery methods do you use? What can you start incorporating today?
1. Foam Rolling
A foam roller can improve your mobility. More mobility translates to greater efficiency in your movements and a reduced risk of injury. Over time, small knots and adhesions can form in your muscles. Foam rolling targets these little knots. The goal is to roll out your major muscle groups gently. Foam rolling can be uncomfortable, but it should never be painful.
Stretching and foam rolling complement each other very well. Where foam rolling can improve your mobility, stretching can increase your flexibility. The best time to stretch is when your muscles are warm. So, post-training is a great time to stretch as your body cools down and begins to recover.
3. Epsom Salts
Epsom salts contain magnesium, which is known to be an essential mineral in muscle recovery. A warm Epsom bath is relaxing, and it can potentially decrease swelling, relieve stress, improve circulation, and even improve mood. The research isn’t yet clear on the specific effects of an Epsom salt bath. However, soaking in a warm tub is relaxing, which will have a positive recovery effect.
4. Adequate Sleep
When you fall asleep, your body starts working hard to rebuild itself. If you’re getting less than six hours of sleep, then you’re missing out on prime recovery hours. Try to get around seven to eight hours of sleep each night.
5. Off Days
It’s counterintuitive, but for your body to reap all the benefits of your weekly workouts, then you must take rest days. Not only does a day off give your body a physical break, but you’re getting a much-needed mental break as well. Plan these rest days into your training schedule and use that recovery time wisely, so you’re prepared for your next class.
Using one or more of these recovery methods can improve the quality of your training. What can you start incorporating into your routine today?
One Nation Jiu-Jitsu in Smyrna can help you achieve your personal martial arts goals. Whether you’re working toward improving your physical fitness, starting a new practice, seeking to learn self-defense, or aspiring to be the next champion, we are here to help you reach your goals.
To learn more about the programs we’re currently offering and how to get started, contact us today.