The intense physical strain of competition means recovery is crucial to maintain peak performance. Strategies to speed up healing are critical for long and successful careers, and crucial for combat athletes.

 

Ironically, injuries can occur both before and after bouts, as Terrance McKinney learned when a celebratory jump and a bad landing led to a knee injury after his seven-second win in his 2021 UFC debut against Matt Frevola. 

 

Active recovery is one of the prescriptions for healing injuries. That means creating a recovery routine that incorporates low-intensity exercise like walking, swimming, and cycling, all of which stimulate blood flow without straining muscles. Yoga, mobility drills, and dynamic stretching will improve flexibility, reduce muscle tightness, and promote muscle activation.

 

Proper nutrition with adequate protein (0.5 to 0.9 grams per pound of body weight), anti-inflammatory foods that are rich in omega-3 fatty acids, turmeric, and ginger can reduce inflammation and repair muscles, while hydration – both water and electrolyte-rich drinks – help transport nutrients. Complex carbohydrates replenish glycogen stores (think brown rice, oats, sweet potatoes) and speed recovery.

 

Alternating cold and heat therapy can not only numb pain and reduce inflammation, but can also speed up the recovery process by improving circulation. This includes ice baths and hot baths or saunas. Compression garments and devices can also increase blood circulation while reducing swelling.

 

Whole-body cryotherapy in a cryo-chamber exposes athletes to extremely cold air (as cold as -200°F). It can accelerate blood flow to the core and activate the sympathetic nervous system by creating an emergency reaction. As blood returns to the limbs after cold exposure, the body combats the emergency with heightened internal resources to reduce inflammation and muscle soreness. Electrical muscle stimulation (EMS) devices also promote blood flow to enhance muscle recovery.

 

Float therapy in shallow pools of high-density Epsom salts counteracts the effects of gravity and promotes deep relaxation while easing muscle and joint tension. These sensory deprivation float tanks are calming and can enhance mental focus. They can supplement mindfulness and meditation and breathing practices. 

 

Natural supplements like BCAAs (Branched-Chain Amino Acids) may help with muscle repair and reduce soreness. Creatine, found naturally in seafood and red meat, is also available in supplement form. It contains a molecule that powers cellular processes. Boosting creatine levels can make for faster energy recovery during training and competition and may help prevent injury by reducing muscle cramping, dehydration, and muscle, bone, ligament, tendon, and nerve injuries.

 

Quality sleep is key to muscle recovery and repair. Pain and stress can keep you awake, and without seven to nine hours of uninterrupted sleep a night, your body will heal more slowly. Fusion CBD Products’ CBD Intensive Relief Rub and Cool/Heat Cryo Relief Spray can provide quick and highly targeted relief from muscle and joint discomfort that can make falling asleep difficult.

 

A combination of recovery strategies can make for faster healing to ensure fighters are ready to resume intensive training before their next bout.