How To Decrease Muscle Soreness After A Jiu-jitsu Class
Many people who practice jiu-jitsu are familiar with the soreness that follows a workout. This is especially true for those who have just started training or are returning after a long break from practicing. Muscle soreness can be intense, but there are some steps you can take to decrease it. The first thing you should do is make sure you stretch before and after your workouts to help reduce muscle tightness, which may contribute to post-workout pain. You also want to drink plenty of water throughout the day because dehydration can cause muscles to cramp up. Finally, remember that recovery time varies by person so don’t compare yourself with others in your class—everyone has different levels of tolerance for pain!
If you’re experiencing long-lasting pain that interrupts your daily activities, it may be a result of not training at the right intensity.
Training too much and/or for an extended amount of time can lead to delayed onset muscle soreness (DOMS). DOMS is when there is constant stiffness in muscles accompanied by severe aches and pains throughout the day. If this describes what’s happening with your body then take note: It could mean that you’ve suddenly ramped up how often or how intensely you train–and therefore need some rest before hitting those mats again!
Does your body still ache after a workout? Try stretching and getting in an easy workout.
If you’ve brought down the intensity of your workouts but are experiencing muscle soreness, then there are plenty of options at your disposal! The most obvious one is passive stretching—even though studies have shown that it doesn’t significantly decrease soreness for athletes, many swear by its positive effects on recovery time.
To reduce the pain and stiffness caused by DOMS, try doing a light workout after training. Or even better yet, do some stretching before you work out!
1) Everyone loves a good massage. For those who can’t afford to go see the professionals, fear not; you don’t actually need any fancy equipment or services in order to give yourself some relief from all that pain and tension building up inside your muscles!
All it takes is one of these little guys:
Give yourself an hour-long self-massage by pressing into the affected areas with this wall ball against a hard surface. Just like when someone else does it for you, focusing on deep pressure points will help relieve even more muscle aches than just doing simple strokes over larger muscle groups. The results are guaranteed – as well as pretty fun if done right – so why wouldn’t you want them?
2) Cold showers are a great way to boost your immune system, lower stress levels, and reduce muscle soreness.
You get these benefits from the cold water increases blood flow throughout your body which protects internal organs while flushing out toxins that may have built up during exercise or in daily life. There’s also an added bonus of alternating hot/cold showers because it opens up capillaries allowing for more efficient delivery of oxygen and nutrients into skeletal muscles post-workout!
3)When it comes to rehabilitation and mitigating soreness, movement is medicine.
Have you ever trained one day, wake up sore from the training session that same night, or even hours later? When our muscles are still contracting while we rest in bed for too long they can become more inflamed than before which will cause stiffness and pain throughout your body when you finally get out of bed. By being active with some light exercise such as walking swimming a Yoga flow, or even just going into the gym at an easy pace so as not to aggravate any injuries; promotes blood flow delivering nutrients needed for recovery. Movement may seem like nothing but its impact on how healthy you feel every single day is very important!
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