According to a 2016 study, the vast majority of combat athlete injuries occur during training, not competition. Training injuries are four times more common than competition injuries. This makes sense: of course athletes spend a lot more time training than they do competing. Natural solutions can help prevent injuries, improve mobility, and maintain peak performance during intense workouts. Regimens that focus on maintaining balance, enhancing recovery, and addressing muscle flexibility and strength are key to avoiding training injuries.

Proper warm ups and cool downs are the first line of defense. Both dynamic stretching that includes leg swings, hip circles, and lunges will help combat athletes increase their flexibility and prepare their muscles for intense training activity. When the session’s complete, static stretching will reduce muscle stiffness and increase flexibility and mobility. By moving muscles as far as they can go without causing pain and holding position for 20 to 45 seconds you can increase flexibility and prevent injury.

Foam rolling can dispel soreness and reduce the inflammation that results from the muscle repair process. It also helps prevent injury by helping to maintain muscle length and releasing muscle tension and tightness. It increases blood flow and muscle, joint, and fascia elasticity. It’s not only physically relaxing, it also helps alleviate stress. In addition to this form of self massage, regular massages  – deep tissue and sports massages in particular – reduce muscle tension and improve circulation.

UFC fighter Joanna Jędrzejczyk’s training regimen includes biking five miles each way to and from her gym, followed by close to two hours of strength and conditioning training before she starts her sparring drills.

A diet that includes anti-inflammatory and collagen-producing foods and supplements is also important. These include turmeric, ginger, omega-3-rich foods like salmon and flaxseeds, egg whites, chicken, citrus fruits and berries. Magnesium-rich foods (leafy greens, nuts, seeds, and avocados) can help prevent cramps and spasms and are necessary for muscle function. Adequate hydration can combat muscle fatigue and dehydration injuries, and ensuring you have an adequate supply of potassium and sodium electrolytes, which are lost during intense workouts, is vital. Glucosamine and chondroitin may also assist in repairing cartilage and reducing inflammation, while the bromelain enzyme found in pineapple is a natural anti-inflammatory. 

Getting enough sleep and building in rest days is also critical for muscle repair and recovery and tissue regeneration. Fusion CBD Products’ Sleep and Recovery Softgels can help athletes avoid sleep disturbances and muscle discomfort. If you want to get a head start on relieving muscle and joint discomfort before bedtime, Pure CBD Capsules for Muscle and Joint Relief contain both ginger and turmeric as well as organic CBD oil that’s made from premium hemp.

A combination of natural approaches and a well-structured training and recovery program will minimize the risk of training injuries. Check with your doctor before adding supplements to your regime to avoid any potential medication interactions.