Mixed Martial Arts training can be very rewarding. It can help your mind and body, and provide discipline to meet your health goals. Soreness and inflammation are a part of every sport, whether you’re a professional or a hobbyists. If you don’t feel like you’re recovering fast enough for the next session, or you would like to supercharge your recovery time this article can point you in the right direction. Here are five ways in which you can kick start your recovery.
1. Fish Oil and Turmeric/Curcumin
Fish oil, rich in Omega-3 fatty acids offers a natural alternative for conditions caused by inflammation. Studies suggest it helps with joint pain, effectively reducing joint pain, swelling, and stiffness. If you regularly use NSAIDs like Ibuprofen, switching to a regimen of Fish Oil can reduce your reliance on these medications. While not immediately obvious, it generally takes 8-12 weeks to see results.
Curcumin is the active ingredient in the spice Turmeric. Curcumin is an all natural, powerful anti-inflammatory and antioxidant. Used in traditional medicines for centuries, modern studies show it is effective in treating inflammation, joint paint, and can protect cells from free radical damage making it a useful antioxidant. Studies also show that curcumin may assist in managing weight, reducing BMI, and supporting cardiovascular health.
When you pick a fish oil supplement you want to see products with combines EPA and DHA per serving, as well as third-party certification for purity.
My Choice: Nordic Naturals Ultimate Omega
Top rated curcumin supplements are paired with black pepper which helps with absorption. Also look for third-party tested products.
2. Massage Gun
Massage guns are essentially deep tissue massages on the go. For serious athletes, massage guns are a testament to sports technology that can have immediate recovery benefits. Benefits include: increasing blood flow and nutrient delivery to tissues, flushing out metabolic waste like the lactic acid that builds from strenuous exercise.
Concentrated pulses can improve mobility, reduce swelling, reduce muscle stiffness and delayed onset muscle soreness(DOMS).
Massage guns can also help before workouts by warming up muscles, improving muscle contractions, and increasing overall performance.
My Choice: TheraGun Therabody Relief Handheld Percussion Massage Gun
3. Compression Gear
Compression gear is essentially tight fitting clothing that applies consistent pressure to limbs or body areas. Compression gear accelerates recovery by improving blood circulation, reduces muscle soreness(DOMS), decreased swelling, and minimizes muscle fatigue.
One of the main aspects that I use compression gear for is its ability to reduce delayed onset muscle soreness. This works by delivering more oxygen to muscles and removing metabolic waste. The pressure from the gear improves venous(veins) return, pushing blood back toward the heart to reduce swelling and improve nutrient delivery for muscle repair.
Studies also show that wearing compression gear during strenuous exercise can reduce muscle fatigue by minimizing muscle vibration, in effect reducing soreness. For maximum benefit, compression gear should be worn for at least three to four hours after exercise.
My Choice: Under Armour Men’s HeatGear Compression Long-Sleeve T-Shirt
Compression Pants: Under Armour Men’s HeatGear Armour Leggings
4. Foam Roller
Foam rollers are a staple recovery tool in most gyms and nearly every sports rehab office, and for good reason. Foam rollers are used by athletes before and after intense exercise.
Foam rollers can aid in Myofascial release, reducing tissue tension and muscle tightness to increase joint range of motion. Regular use of foam rollers can alleviate muscle tightness, ensuring optimal joint ROM and enhancing overall performance.
The pressure from foam rolling can increase blood flow and elevate heat in the involved tissue. When using a foam roller you want to focus on major muscle groups like quads, calves, and glutes and avoid rolling directly over joints or bones. Foam rollers are generally inexpensive and should be a part of your protocols to reduce inflammation.
My Choice: Amazon Basics High Density Foam Roller
5. Ice Baths
Before they became a fad, popularized by Joe Rogan, ice baths were a staple of tough Football practices, track athletes, Hockey players, and other professional sports. The good news is that increased awareness of this inflammation fighting tool has made it accessible and more common for all athletes of all levels.
Ice Baths, or cold plunges, are simply tubs filled with ice that bring the temperature down typically between 45-55 degrees Fahrenheit (7-13 Celsius). Benefits include reduced muscle soreness, lowered inflammation, improved mental resilience, and potential immune system support.
Ice baths work by inducing the restriction of blood vessels, which limits the volume of blood and inflammatory cells. Other benefits include, mood and focus by releasing norepinephrine and dopamine, relief from chronic injuries, and metabolic boost by potentially improving insulin sensitivity.
Final Thoughts
Inflammation and soreness plague every athlete and every active person from time to time. While these are simply tools that can be added to your arsenal, it is important to note that your first line of defense is a proper diet, adequate hydration, and plenty of rest. Rest is when the body grows and gets stronger, and your nutrition is what allows your muscles to rebuild completely and ready for the next session.
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