To reduce soreness, do a good warm-up before you train.
First, don’t do idle static stretches like touching your toes and pulling your elbow across your chest while talking to teammates. Actually focus upon what you are doing. Modern sport science recommends active stretches and moving through ranges of motion before physical activity, not just seeing if you can touch your nose to your knee. Static stretches are better for after class and on your days off.
You can’t fix the day-after soreness with any single solution, but you can do simple things to recover faster. Here’s what you can easily do now:
1)Take a hot bath
If you have a hottub great but a simple hot bath can work wonders after training BJJ. Many people enjoy an ice bath but I think they are lying haha. A good 15 minute soak with some epsom salts can work wonder for a sore body!
2)Get a good night’s sleep
Sleep is critical for healing a sore body. If I am extremely sore I will stay in bed for a couple of extra hours to allow my body to repair itself.
3)Drink a lot of fluids
Hydration is key to so many aspect of training including recuperation! This sounds so obvious but more than half of the population of the US suffers from the effects of dehydration.
4)Eat a healthy diet
This is seemingly another no-brainer but many find doing so difficult. Eating a healthy diet will help fight inflammation and help you repair your body faster and more efficiently.
5)Stretch and stay loose
It is important to stretch before every BJJ class to make sure that you don’t pull any muscles while training. Your coach doesn’t have you warm up to simply torture you. He or she is ensuring that your body is warm, stretched, and ready to train.
6)Rest for a day
Our sport is addictive. No one wants any time off. Sometimes however, you need a day or two of rest to get everything back to equilibrium in your body. The older you get it may take a week or more of break time to reset your body and come back strong.
7)Get a massage
A good old fashioned relaxing massage will ease sore muscles and keep you fighting strong. They cost some money but the benefits are so worth it!
I hope this article has been helpful for you! Good luck and keep on rolling!!
BEFORE YOU GO STOP BY OUR STORE BY SCROLLING DOWN AND PICK UP SOME NEW BJJ OR MMA GEAR! USE CODE WBBJJ FOR 15% OFF!!
Would you like to write for wbbjj.com? Message us using the chat bubble on the right!