Keeping yourself fighting fit for jiu-jitsu is difficult, given the rough nature of this challenging martial art. It involves submissions, locks and holds which can all be taxing on the body, as you end up putting your muscles under a lot of strain. If you do end up straining a muscle, which often happens to the hands, legs, back or neck, you have a number of different options available to you to help get you back on the mat. A sports therapist will always be your best option, but continued recovery in a variety of forms will help you a lot more.
Sports Physiotherapist
If you get any deep muscle strains, then a sports physiotherapist may be the best way for you to get back on track. They will be able to offer deep tissue massage, which is great for loosening muscles and increasing range of movement. This differs from a Swedish massage as it doesn't use massage oil but may use heated eucalyptus-based oils to encourage blood flow and help the muscles become more elastic. The increased blood flow will also carry nutrients around the body to further encourage healing. Deep tissue massages can be painful but are used to break down scar tissue as well, which can form after an injury if it is not treated.
Foam Roller
In between sport physiotherapist sessions, you could use a foam roller for myofascial release. A foam roller is like a foam tube that can be used to roll up and down the body whilst lying on it on the floor. They can sometimes come with teeth that can get into hard to reach places and provide additional relief. They have long been used to provide muscular relief on the IT band running down the side of the leg, which is an area of the body, which is often injured in jiu-jitsu, usually from competition cardio preparation whilst running outside. If you have very specific muscular pains behind the shoulders, you can also use tennis balls, which will allow you to provide more direct pressure. The great thing about foam rollers is that they are cost-effective, light and portable, which means they can be keep at your club, your gym locker or at work so that you can continue with your recovery any time you want.
Whilst all of these methods are great, one of the best things you can do every time you train is to warm up properly, mobilise the joints and stretch afterwards. To learn more, contact your local sports physiotherapy clinic today.
