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Restoration – The Key to Achievements in Martial Arts Training, Part 2

by Damir Butkovic on August 9, 2010

Now that you understand how important restoration is for achieving your martial arts goals, let’s look at some practical tips that you can easily apply to your training regime.

Stretch everyday

For most martial artists, stretching is nothing new, but it is so important that it bears repeating.

Try to make stretching part of your daily routine. You can stretch either in the morning after waking up, just before bed, or whenever else suits. Proper stretching daily will prevent muscle imbalances than can lead to joint or postural issues. It will also lead to increased circulatory flow, which helps remove metabolic waste products and bringing much needed nutrients and oxygen to the muscles. Stretch your calves, quads, hamstrings, adductors, hip flexors, glutes, lats, neck, chest and arms.

Foam roll before workouts

Foam rolling is a form of what is known as self myofascial release. The ‘self’ because you can perform it on your own, the ‘myo’ for muscle and the ‘fascial’ for the connective tissue that envelopes all the soft tissues of the body.

Research has shown that manual pressure applied to muscles causes changes in muscle spindles and golgi tendon organs which control muscle length and tension respectively. Foam rolling causes the muscles to relax, and promotes a better length-tension relationship within the muscles, allowing optimal positioning and contraction during training. Foam rolling can be used as a recovery tool a few hours after training as well.

Ice muscles and joints after workouts

Workouts inflict damage to the body on a cellular level. This damage is not all bad, in fact, as mentioned earlier, it is the recovering from training that gives the improvements from training. A lot of this damage occurs in the form of inflammation, especially in contact sports, such as the various forms of martial arts. Professional athletes will often use ice baths after training, but a couple of ice packs applied to the major muscles and joints will suffice. Apply for 20 minutes per area, rest for 40 minutes and re-apply one or two more times to minimize the inflammation and allow faster recovery from training. Never put a hot pack on inflamed muscles, always icepack!

Get soft tissue therapy as often as you can afford

Whilst we mentioned the importance of foam rolling and self myofascial release, and the undoubted benefits they yield, nothing can take the place of hands on soft tissue therapy from a skilled manual therapist. There is a reason that all the professional sporting teams in the world have manual therapists on their pay rolls. It is a proven, low risk way to enhance recovery and performance.

Today, the softy tissue therapies are much more affordable. Do it as often as you can. The results will surprise you.

Implement these simple four strategies and you’ll find yourself recovering faster, which will allow you to train more often and perform at a higher level. – And your martial arts goals will be achieved faster.

Damir Butkovic is the founder of martialartsfreetips.com, an online community for people who need advice about mixed martial arts (MMA). For instant access, free exercise tips, strength training advice and guidelines for proper nutrition, go to http://www.martialartsfreetips.com

Author: Damir Butkovic
Article Source: EzineArticles.com
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