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Conditioning feet?
6 year(s) ago • 5448 views • 5 replies
AKPurple beltVerified
6 year(s) ago
When I started BJJ, it took quite a while for my neck to get used to the strain of regular grappling but I feel like the muscles eventually got some level of conditioning. In future i'll be competing at intermediate NoGi where the rules allow much more of a leg lock game (NAGA allows Heel Hooks and Grappling Industries allows everything but Heel Hooks). I want to train leg locks a lot more but i'm worried about injuries and previously, after training them my feet would be sore for more than a week (e.g. positional sparring from Ashi). The feet don't really have any large muscles, so is there actually such a thing as conditioning the feet / ankles? Or is it all about flexibility and not strength?
Yes, I tap early and tap often, but any other advice is welcome?
Yes, I tap early and tap often, but any other advice is welcome?
![Slideyfoot [jun]](userimg/5e25cf311adfd.jpg){kind=small}
SJBlack belt 1st degreeVerified
6 year(s) ago
Well, you can strengthen the muscles in your feet and ankles, things like balancing exercises. I'm not sure if that's helpful or not in terms of avoiding injuries: as ever, best thing is what you said, tap early. And I guess really work hard on your leglock defence, so you've got a solid understanding of how best to protect vulnerable areas from injury (and submission, but preventing injury is the first priority).
SJBlack belt 1st degreeVerified
6 year(s) ago
E.g, Jack is doing yoga classes every morning on Zoom at 09:00 UK time (he said it was open to all, so meeting is https://us02web.zoom.us/j[...]9165182604 ). There was some good balance stuff this morning, certainly felt that in my foot muscles. ;)
https://www.instagram.com[...]XXzlMJ1i3/
https://www.instagram.com[...]XXzlMJ1i3/
JMBlack belt 2nd degreeVerified
6 year(s) ago
Mobility not flexibility...
You have to make sure that the soreness is in muscles not in joints/ligaments. If it is muscle soreness - just do the same sparring but cut the colume in half and see how it is then. Up the volume if soreness is minimal, cut the volume if it gets bigger. It's very likely that the muscle soreness is actually due to super high specific position TUT (time under tension) volume compared to everyday walking and moving and grappling.
Would love to see Miikka chime in both being one of the "S&C & Physio Experts of Beltchecker" AND a 10p guy.
CHRISTIAN WE NEED A TAGGING FUNCTION!
You have to make sure that the soreness is in muscles not in joints/ligaments. If it is muscle soreness - just do the same sparring but cut the colume in half and see how it is then. Up the volume if soreness is minimal, cut the volume if it gets bigger. It's very likely that the muscle soreness is actually due to super high specific position TUT (time under tension) volume compared to everyday walking and moving and grappling.
Would love to see Miikka chime in both being one of the "S&C & Physio Experts of Beltchecker" AND a 10p guy.
CHRISTIAN WE NEED A TAGGING FUNCTION!
SJBlack belt 1st degreeVerified
6 year(s) ago
YES! Tagging would be very handy, though I don't know how tricky that is to implement.
JMBlack belt 1st degreeVerified
6 year(s) ago
Between years of striking, skateboarding and competitive speed skating I’ve had many foot and ankle injuries over the years (a couple casts, but no surgeries).
During my stretching routine I make sure and spend time in “meditation position” (guard top posture) both on the tops of my feet and balls of my feet.
I also walk and squat (body weight only) on the balls of my feet, heels, and outside edges daily. Plenty of mobility exercises with the feet including 90 degree toe lifts, hard toe curls toe pointing, and ankle circles.
I’ve been blessed with my routine so far, my feet are still in decent shape at almost 42 years old and 12 years BJJ.
During my stretching routine I make sure and spend time in “meditation position” (guard top posture) both on the tops of my feet and balls of my feet.
I also walk and squat (body weight only) on the balls of my feet, heels, and outside edges daily. Plenty of mobility exercises with the feet including 90 degree toe lifts, hard toe curls toe pointing, and ankle circles.
I’ve been blessed with my routine so far, my feet are still in decent shape at almost 42 years old and 12 years BJJ.
