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Best recovery methods?
4 year(s) ago • 1301 views • 26 replies
DSBlack beltVerified
4 year(s) ago
So, We have all been injured at one point in our careers and I am wondering for you all what is the best method of recovery you have experienced?
For me it seems to be massage therapy at least once per month to reset my muscles and I have found that going to a chiropractor has had almost zero benefit as I stretch most days myself.
I'd really be interested to hear about people who have also used testosterone replacement therapy, HGH, stem cell or any other scientific method.
For me it seems to be massage therapy at least once per month to reset my muscles and I have found that going to a chiropractor has had almost zero benefit as I stretch most days myself.
I'd really be interested to hear about people who have also used testosterone replacement therapy, HGH, stem cell or any other scientific method.
JMBlack belt 2nd degreeVerified
4 year(s) ago
Depends really much on the injury. I've been keeping an eye on my test levels, I don't want to get on TRT before there really is a need to.
Rest is the most crucial, rest and appropriate physiotherapy.
Rest is the most crucial, rest and appropriate physiotherapy.
MPPurple beltVerified
4 year(s) ago
Best recovery is load management and periodisation of training. Most injuries are caused by failure of something in that system, where by something else takes over. So an example with knee pain is that you've pushed to the point where the muscle tissue, which is designed to transfer force is overloaded. So the body finds another way to distribute the load and puts it through a joint. Which isn't design to transfer a large amount of force due to its rigid nature. Thus you end up with knee pain. Now it's proven that strength training for your sport will reduce the likely hood of injury. Not eliminate it. I always advise Combat Athletes to have a strength training protocol. Adjuncts like massage, acupuncture, massage guns etc. Are all helpful for the pyscholgical side of life and I always advise patients that if following an adjunct to rehab makes them feel good they are to continue. As its shown in the literature that postive engagement with rehab or recovery protocols lead to better and accelerated outcomes.
RDBlack belt 4th degreeVerified
4 year(s) ago
Sleep is a big part of recovery. I also use cold immersion, icing at home, stretching and a TENS machine with the pads for home use.
Over the years I've tried all manner of quackery to deal with ongoing pain.
The use of cold water or ice has been the biggest help for me.
Over the years I've tried all manner of quackery to deal with ongoing pain.
The use of cold water or ice has been the biggest help for me.
DWBlue beltVerified
4 year(s) ago
Best recovery is load management and periodisation of training. Most injuries are caused by failure of something in that system, where by something else takes over. So an example with knee pain is that you've pushed to the point where the muscle tissue, which is designed to transfer force is overloaded. So the body finds another way to distribute the load and puts it through a joint. Which isn't design to transfer a large amount of force due to its rigid nature. Thus you end up with knee pain. Now it's proven that strength training for your sport will reduce the likely hood of injury. Not eliminate it. I always advise Combat Athletes to have a strength training protocol. Adjuncts like massage, acupuncture, massage guns etc. Are all helpful for the pyscholgical side of life and I always advise patients that if following an adjunct to rehab makes them feel good they are to continue. As its shown in the literature that postive engagement with rehab or recovery protocols lead to better and accelerated outcomes.
This is really good advice. Lot of the other things people talk about e.g. cold therapy, massage guns etc are minor compared to correct load management and periodisation. Training muscles through a full range of motion with manageable, progressive loads is the number 1 thing to do for injury recovery and prevention IMO. If we're talking general recovery outside of injuries and injury prevention (e.g. feeling fresh and ready to go for your next training session), then getting enough sleep and eating enough are by far the most important. Combine that with some light movement on off days (short walks etc.) to get blood flow and you're on the right path. You can add cold therapy, massage etc. and may well experience significant benefits, but sufficient sleep and nutrition should be the priority, combined with strength training for injury prevention. Stretching can have a place, but I'd always lean towards stretching with load, so you can strengthen your muscles through a full range of motion, instead of just lengthening them. Stretching on it's own has limited utility, and there is little evidence to suggest it has a role in injury prevention (https://pubmed.ncbi.nlm.n[...]/15782063/)
Edited 4 year(s) ago
RDBlack belt 4th degreeVerified
4 year(s) ago
For those of us who don't understand what these guys are talking about.
https://www.healthline.co[...]n-training
https://www.healthline.co[...]n-training
DWBlue beltVerified
4 year(s) ago
For those of us who don't understand what these guys are talking about. https://www.healthline.co[...]n-training
Sorry for the jargon! I'm using "periodisation" in a general sense to mean increasing load over time in a well thought out way. Not just going super heavy, or doing the same weight week on week. You need to progress over time in order to get stronger, and strength is extremely important for injury recovery and prevention
Edited 4 year(s) ago
MPPurple beltVerified
4 year(s) ago
Sorry for the jargon! I'm using 'periodisation' in a general sense to mean increasing load over time in a well thought out way. Not just going super heavy, or doing the same weight week on week. You need to progress over time in order to get stronger, and strength is extremely important for injury recovery and prevention
What I consider progressive overload for my patients is have they increased one or more of the following:
Amount of reps per set.
Amount of sets per exercise.
Increase in load.
Increase in ROM.
Increase in time under tension ( tempo work).
Reduction of rest periods between sets.
These are some of the factors I look at for progressive overload.
Amount of reps per set.
Amount of sets per exercise.
Increase in load.
Increase in ROM.
Increase in time under tension ( tempo work).
Reduction of rest periods between sets.
These are some of the factors I look at for progressive overload.
DSBlack beltVerified
4 year(s) ago
Loving the feedback and tips on regards to sleep, eating and actually taking rest when needed.
I am sure I am not the only one of us to train around injuries rather than stop altogether :P
I also agree 100% on progressive loading of various exercises.
My follow up question would be to ask you all do you normally stick to the main 5 lifts and throw in some extra mobility work on top? Or do you have any exercise/training suggestions?
I have always followed the CPT model used by NASM as I qualified through them.
Stabilisation, Strength, Power.
I am sure I am not the only one of us to train around injuries rather than stop altogether :P
I also agree 100% on progressive loading of various exercises.
My follow up question would be to ask you all do you normally stick to the main 5 lifts and throw in some extra mobility work on top? Or do you have any exercise/training suggestions?
I have always followed the CPT model used by NASM as I qualified through them.
Stabilisation, Strength, Power.
MPPurple beltVerified
4 year(s) ago
My strength training protocol is centered around Olympic Lifting as I compete in this also and use jiu jitsu for cardiovascular fitness.
BTPurple beltVerified
4 year(s) ago
Coffee. I am not kidding. Cold, warm, hot, black, cream, no sugar...coffee
CBlack belt 1st degreeVerified
4 year(s) ago
My personal routine for recovery is walking in the woods with the dog, hot tub and or sauna + lots of rest. Usually no problem with tight muscles, but in those situations I use the massage gun and do some weighted holds for stretching.
Chiros are bullshit. I don't go near them.
I lift 1-3 times per week to supplement my grappling. One day off every 2 weeks.
Chiros are bullshit. I don't go near them.
I lift 1-3 times per week to supplement my grappling. One day off every 2 weeks.
DWBlue beltVerified
4 year(s) ago
I am sure I am not the only one of us to train around injuries rather than stop altogether :P
I'd argue that training around injuries is much more optimal that stopping altogether. You need some stimulus to promote recovery. Rest is of course important, but as soon as you are able to, you should be up and moving again. Prioritise pain free movement, ideally using the injured joint/muscle, but if you can't move it at all without pain, then at least move other areas of your body, find other exercises you can do that keep things moving without pain, gradually progressing load, reps etc. until you are back to full strength
JJBlack beltVerified
4 year(s) ago
Sometimes just training less and picking who you train with is the best recovery.
Also choosing your gameplan for the day based upon your current injuries:
If my knees are bothering me I will actually be much more aggressive and not play guard at all. No lasso
If my shoulders or neck is bothering me I am not going to let someone pass my guard and put pressure on me.
Also choosing your gameplan for the day based upon your current injuries:
If my knees are bothering me I will actually be much more aggressive and not play guard at all. No lasso
If my shoulders or neck is bothering me I am not going to let someone pass my guard and put pressure on me.
CBBrown beltVerified
4 year(s) ago
Best for me have honestly been the most obvious. Get enough sleep, stretch every night before bed and be selective about your training partners.
You'd think the sleep part would be obvious, but honestly, that seems to be the part everyone thinks they can skip.
You'd think the sleep part would be obvious, but honestly, that seems to be the part everyone thinks they can skip.
MBlack beltVerified
4 year(s) ago
Sleep, yoga, eat right. That is about it.
JPurple beltVerified
4 year(s) ago
At 47 years old, I sleep 8 to 9 hours a night. If I don't sleep, I get injured.
BNPurple beltVerified
4 year(s) ago
Getting enough sleep and not eating like a 9-year old are probably the two most "high percentage" methods you can employ. People will spend $1,800 on a home sauna while sleeping 5 hours a night.
NTBlack belt 1st degreeVerified
4 year(s) ago
I agree with a lot of what has been said already. Good general recovery practice includes proper diet and sleep. If recovering from injury, it will be injury specific.
I’m not a competitor so my goals for recovery are self preservation so I can roll for decades. I don’t go ultra instinct porrada at each class at each roll. By setting small goals for things to work on, I’m able to make progress while rolling with less intensity.
Personally I also love swimming as a form of general recovery. It’s low impact and allows me to work opposing muscles to the ones I use in grappling
I’m not a competitor so my goals for recovery are self preservation so I can roll for decades. I don’t go ultra instinct porrada at each class at each roll. By setting small goals for things to work on, I’m able to make progress while rolling with less intensity.
Personally I also love swimming as a form of general recovery. It’s low impact and allows me to work opposing muscles to the ones I use in grappling
Edited 4 year(s) ago
CBlack belt 1st degreeVerified
4 year(s) ago
Getting enough sleep and not eating like a 9-year old are probably the two most 'high percentage' methods you can employ. People will spend $1,800 on a home sauna while sleeping 5 hours a night.
Home sauna should come as standard, like it does here. It really does the body good. The sauna is underrated. But so is sleep. :D
JMBlack belt 2nd degreeVerified
4 year(s) ago
Home sauna should come as standard, like it does here. It really does the body good. The sauna is underrated. But so is sleep. :D
I used to like sauna. Went since I was a baby weekly basically. Then I had an MMA career where I used it as a weight cutting method. Since then it's lost it's charm :(
CBlack belt 1st degreeVerified
4 year(s) ago
You could try eating some pizza or candy in the sauna to make the experience better again. Don't heat it for that purpose though. I've tried it, not really any fun. Heated sauna with a cold ginger beer in hand is a great combo though!
JJBlack beltVerified
4 year(s) ago
You could try eating some pizza or candy in the sauna to make the experience better again. Don't heat it for that purpose though. I've tried it, not really any fun. Heated sauna with a cold ginger beer in hand is a great combo though!
Anytime I have too much gas probiotic gummies and pizza do the trick.
JMBlack belt 2nd degreeVerified
4 year(s) ago
Anytime I have too much gas probiotic gummies and pizza do the trick.
Too much gas in sauna is the worst. Passing gas in sauna is high treason against sauna etiquette surpassed by only urinating on the stove.
RBlack beltVerified
4 year(s) ago
Nutrition, sleep, etc. I just started on Bulletproof for BJJ, only been one week, but I’ve been feeling better the day after.
JMBlack belt 2nd degreeVerified
4 year(s) ago
Nutrition, sleep, etc. I just started on Bulletproof for BJJ, only been one week, but I’ve been feeling better the day after.
If you've feeling better a day after ANYTHING it's either placebo effect (not that it's a bad thing, the causation is just psychophysiological) OR you're on hard drugs :D
Okay, actually a good night of sleep, especially if you've been sleep deprived, can do wonders.
Okay, actually a good night of sleep, especially if you've been sleep deprived, can do wonders.
