There is no secret that while you may not feel it occurring much during your martial arts training, your body is getting an extensive workout that can certainly be felt long after you leave your martial arts class.


If you are taking multiple martial arts classes a week or have other physical activities that you participate in, it can seem impossible at times to get your body fully recovered in time to get back into action and perform your best.


Here at Gracie Barra of Santa Barbara, we want all of the members of our Jiu-Jitsu classes and other martial arts classes to feel their best each time they come into class, so they can continue to improve in their techniques and abilities on the mat. That’s why for this month’s blog post, we are dedicating our attention towards providing a few helpful tips and tricks for a quicker recovery after your martial arts training.

Martial Arts Recovery Tips – 8 Ways To Lessen Soreness


Doing A Good Warmup

Workout recovery of any type begins with having good preparation in advance. A proper warm-up routine can increase the blood flow to the muscles you’ll be working in your martial arts classes which results in much less muscle stiffness, less risk of injury, and an increase in overall performance. Warming up properly can also help you be more mentally prepared for your training, so both your mind and your muscles are fully attentive, responsive, and ready for action.  


Post-training Stretching

One area of martial arts recovery that often gets neglected is the post-fitness stretch. While you might be in a hurry to get out the door to go home and make dinner or prepare for your busy day of work tomorrow, taking the extra time to fully stretch areas that feel tight can have a huge impact on how your muscles feel and react over the next few days.


Hydration, Hydration, Hydration

When it comes to recovery, dehydration is your biggest enemy. Try to form the habit of drinking at least one bottle of water prior to every martial arts class and another 20 ounces of water or more for each hour of your training.



By massaging your muscles after a martial arts class, you can promote proper muscle relaxation which helps keep muscle contractions and cramps down to a minimum.


Cold Water Immersion

If you’re really feeling a lot of soreness after a martial arts class, dipping your sore muscles, or even submerging your entire body, in a tub of ice water can increase circulation along with promoting a faster healing process and relieving pain symptoms.


Muscle Compression

To compress your muscles after giving them a good workout, simply wrap them in an elastic bandage of sorts. This should be snug but not overly tight to the point you restrict blood flow to the muscles. The wrapping limits the muscles movement, allowing for faster healing and a decrease in muscle pain.



This goes without saying, but give your body ample time to rest and naturally heal. Your muscles aren’t injured, but they have been overexerted, meaning they need plenty of time of inactivity to recover from the high levels of exertion they have been put through.


Eating Right

By eating the right foods before and after martial arts classes, including fruits, vegetables, and plenty of protein, your body will become more resistant to injury and strain. Providing your muscles with sufficient nutrients is essential for strengthening muscle fibers so they can take more strain with less pain.