Fight Love and Lift: Training and Recovery: What Is Your Method? (Part 1)

Being in the fight game puts us in a whole new bracket when it comes to risk. I have always been a firm believer and often hypocrite in believing in prehab before rehab. Not always taking the best precautions I have ended up with knee surgery, multiple ankle sprains, and broken toes. Listed below are in my opinion the top 5 prehabilitation methods. What other recovery methods do you use?

Prehabilitation

1. Warm up - In my opinion the number one most important method of avoiding injury. Increasing core temperature and promoting circulation is crucial in delivering oxygen and nutrients to your musculoskeletal system. Most think of only the anatomical aspect of a warm-up, however, stimulating the nervous system is an equally important reason. I am not a morning person, and with that said... without jump roping before teaching class in the AM, I would never be able to get my brain going.

2. Start with the basics - simply the principle of progression. Before experiencing excessive soreness from minor muscle tear damage, easy yourself into the regimen, this will be easier for previously conditioned athletes, but the title should explain itself.

3. Liniment Oil - Great for relieving aches and pains. I use it to warm up my body before hard sparring sessions and fights. Great tool if you don't want to waste energy hopping around to keep warm in a cold locker room before an event. There are several types and brands, your local pharmacy will carry them, but most fighters use the oil imported from Thailand called Namman Boxing Liniment.

4. SMR (Foam Rolling) - Say goodbye to mostly all of your knots and tight spots located in the muscle tissue, and I'm sure you will feel it is saying FUCK YOU back as you get it out. Foam rolling has recently become a very popular form of both PREHAB and REHAB also known as self-myofascial release. Awesome tool for improving flexibility, function, performance, and reducing injury.

5. Competent Coaching - I wouldn't say you're wrong if you argued this is the number one prehab method. No precautions that you take will help you if your trainer or coach isn't competent and can see your individual needs. A good trainer or even partner will effectively communicate with you to make sure you execute the technique correctly, keep you from creating future muscle imbalances, and give you accurate feedback.