Jiu-jitsu is an extremely physical sport that can leave you sore after a hard training session. Many students ask how to reduce soreness from training so here are a few of our favorite ways to reduce the amount of time you feel sore.
Warm up –Take 10 to 15 minutes to stretch out your muscles before exercise with some stretching exercises followed by easy aerobic activity (a slow jog or a brisk walk). Make sure to get a good amount of blood flow to the muscles you’re training that day. The muscles should feel warm, especially if you’re running in cold weather. Not only will this strategy prevent injury, it also primes your muscles for rebuilding post-activity.
Cool down – Reverse the order of your warm up, and you’ll have a solid cool down. Taking time to slow your workout, rather than just stopping cold turkey, can help prevent fluid from pooling in the muscles and joints. Plus, if your heart is really pumping, a 10 to 15 minute cool down will help your breathing return to normal.
Massages – Messages can enhance blood circulation, aiding in the delivery of oxygen and nutrients to muscles while removing metabolic waste products. This speeds up the recovery process after intense training sessions and can shorten recovery time!
Hot tub -The warm temperature in a hot tub helps increase blood circulation, which can promote faster healing and muscle relaxation. This improved circulation also helps in the removal of metabolic waste produced from muscles, reducing soreness.
It’s perfectly normal to experience muscle soreness when you’re just starting out. Don’t let achy muscles scare you, over time your body will adapt and build stronger muscles, so you’ll get sore less often!