Dynamic vs. Static Stretching in Martial Arts
Due to the nature of information transfer of the martial arts, many schools teach stretching methods that are not in line with modern sports medicine theory. Instructors follow the methods taught by their instructors that were taught to them by their instructors before them and so on. That’s why it’s very common to see martial arts instructors leading warm-ups that include long periods of static stretching, rather than following the advice of modern medical authorities that suggest that dynamic stretching is a better way to prepare muscles for the rigors of exercise.
Modern research is finding that static stretching not only provides no real benefits in terms of injury prevention, it can even hinder students’ movements for up to 10 minutes after the stretching period. Dynamic stretching, on the other hand, stretches the muscles using gentle (not explosive) movements. Some research suggests that it is a superior method of stretching for injury prevention. An article was recently published in the New York Times on this topic.
In my Vancouver martial arts school, we only use static stretching at the end of class as a cool down and to help students improve their overall flexibility. For warm-ups, we choose dynamic stretches that prepare students for the upcoming class. When relevant, I like to use methods that closely simulate the techniques to be covered in class.
I always try to keep up with modern sports medicine and use up-to-date methods for my class’s physical regimen. I consult with my students who are doctors and try to read up on medical research reports as they are released. Many of my students use my Jiu-jitsu classes as their sole method of staying in shape, so I have responsibility to ensure that they are getting proper fitness training.
‘X’ Marks the Spot… The Groin That Is
Chris, my dojo’s other instructor, was recently asked what the main difference is between his old style of Jiu-jitsu (Shorinjikan) and Can-ryu (our style). His answer was as follows: “It’s not Can-ryu if there isn’t some kind of groin strike involved.” I couldn’t help but laugh. Of course, it was an extreme statement designed to elicit a laugh, but there is a certain degree of truth. A truth he met with full force just last night.
In my dojo, we always wear groin protectors because our self-defense oriented style uses a lot of strikes to the groin. It is as much a part of our uniform as our belts.It is so ingrained that everyone wears a cup while training that when someone forgets their cup, we have safety precautions that we take to remind everyone when someone is not wearing. I have a roll of red electrical tape that is used to mark a large ‘X’ where the groin is to remind everyone not to strike that target with force. Without the reminder, people tend to forget… like I did last night.
Chris decided not to wear his cup last night. He had recently bought the shock doctor compression short groin protector and he was finding it to be not very comfortable. He decided to take it off since he was only teaching last night and not likely to receive any blows to the groin. Unfortunately, the teaching situation changed and we team-taught the class.
I was demonstrating an after-throw technique that had an optional strike to the groin from a tendon twisting lock. Basically, if the uke lifts his hips and makes the groin an easy target, you take it. And in this case, the target was offered and there was no red ‘X’ to remind me not to take it. The class laughed, not at Chris’s pain (which was intense to say the least), but at my embarrassment at having forgotten. There aren’t too many times when the class gets to see me blush.
The moral of the story is: The red ‘X’ marks the unprotected spot. No exceptions.
How to Do an Ice Bath
In a recent post, I discussed 5 ways of treating muscle soreness. One of them suggested ice baths as a valid way of not only treating, but preventing muscle soreness from workouts. Jenny, one of my students who is a doctor, the one who hasn’t faltered in her attemts to get me onto the ice bath regime, read my blog post and sent me a few methods for doing ice baths. I’ll post them here.
This one comes from an article from Runner’s World:
“First you have to get ready. Prepare your post work out recovery smoothie, protein drink or recovery bar, set it next to the bath. Collect reading material.“Overcome pain” would be a good choice, the latest edition of “Runner’s World” or “The Ultimate Fighter” works too. Undress. Put on a woolly hat, woolly scarf and mitts. Step into the empty bath. Turn on the taps for a lukewarm flow of water and sit. Once there is an inch of lukewarm water covering the bottom of the bath, turn off the hot tap and just let the cold water fill up the remainder of the bath to cover the legs completely, higher if you also did a hard abdominal muscle work out or arm training. Screech, shiver and curse a few times. The cold water is usually cold enough, but for the masochist reader, you can add ice cubes once the body is covered. Make sure you keep your hands dry. Wait two minutes. The shivering usually stops and you can reach over, grab the food and book, sit back, relax and enjoy for 15 minutes. Dream of future glory. No sane competitor will be doing this: You are the champion.”
And here is the method that Jenny uses herself from an article written by physical therapist and runner Nikki Kimball:
“Over the years, I’ve discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the next 15 to 20 minutes pass quickly.
Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes. Among top runners, I see ice bath techniques that vary within and on either side of these ranges. My favorite method is the post-race soak in a cold river or lake with fellow competitors.”
Or if you’re like me, you might have to get a friend to assist you and use the method as applied in torture sessions by certain military dictatorships as depicted in the following image:
5 Ways of Treating Muscle Soreness
Sometimes when I do intense sessions of grappling, throwing or breakfalls, I’ll wake up the next day or two days later with sore, aching muscles due to the strain of the training. Here are a few treatments for muscle soreness that can help.
1. Gentle exercise. Medical research suggests that you shouldn’t completely avoid exercise when dealing with muscle soreness. It’s quite the opposite. You should instead do light exercise that keeps the affected muscle(s) in motion. Blood circulation helps clear up the lactic acid build up that causes muscle soreness.
2. Ibuprofen (aka – Advil). While Ibuprofen doesn’t speed up muscle recovery, medical studies suggest that it does decrease the pain in the meantime.
3. Baths. A hot bath won’t cure muscle soreness, but it does help to take the edge off. I find it helps to throw in a cup of Epsom salts, which is said to help reduce muscle stiffness. According to a student of mine who is a doctor and avid fitness enthusiast, cold baths are a great way of preventing the soreness before it sets in. She says that if you can stand to immerse yourself in ice cold water for 5 minutes soon after you do an intense work-out it can do wonders for muscle soreness prevention. I’ve used cold water immersion for treating joint injuries, but I just can’t bring myself to fully immerse my body in ice water.
4. Stretching/ Yoga. They say that stretching doesn’t really do anything for reducing muscle soreness, but many people find that it helps make them feel better. There are some studies that the regular practice of yoga does help prevent muscle soreness. I find that yoga helps me, but only when I do it regularly.
5. Proper warm-ups. Medical studies suggest that properly warming up helps reduce post work-out muscle soreness. Experts suggest that you should do 3-5 minutes of exercise that gets your heart beating faster, like skipping, running, or gentle shadowboxing. This can take longer though if you’re training in a cold environment. Once you’re warm, it’s also a good idea to do some dynamic stretching, using movements that are similar the ones you’ll be doing in your work-out. These kinds of stretches should be done with steady, controlled movements, not explosive ones, which can injure muscles.
How to Deal with Belt Test Jitters
I have a student who is testing for his purple belt test today. He has a tendency to get very nervous about belt tests, even though he is well-prepared (I wouldn’t let him or anyone test for a belt if they weren’t.) Here are my suggestions to students of what to do in the last 48 hours before a belt test.
1. Hydrate. Sometimes when people are nervous they forget to do some of the basic things they need for their body to be ready for the rigors of a belt test. Students should ensure they properly hydrate in the days leading up to a test. Here is a blog post I wrote about hydration for more info. This is especially important if it’s a senior belt test, which can last 2+ hours. Also, avoid overindulging in caffeinated and alcoholic drinks, which dehydrate the body.
2. Fuel your body. Eat healthily to give your body the fuel it needs to last you through your test. The night before, have a meal that’s high in carbohydrates, like pasta. The morning of your test (but not closer than 1.5 hours before your test), have a solid breakfast. If it’s a longer test, you may be testing right through your lunch, so you want to make it will last. That being said, don’t stuff yourself either as you don’t want to be bloated during your test.
3. Get a good night sleep. If you’re especially nervous, you might have a hard time with this one, but do your best to get a good 8-hour rest the night before a test.
4. Visualize. The day before a test, some people want get in some extra training. What I suggest, however, is to avoid training the day before or the day of a belt test. If you’re especially nervous, your focus will likely be off and you may find yourself forgetting things, even things you know well. This will have the opposite affect on your confidence and make you feel like you’re not ready even when you are. If you don’t know your stuff by the day before your test, you’re not going to make it right with cram training. If you’re going to do any training at all, do visualization training. Go through each technique and simply imagine yourself doing it. If you can visualize yourself doing something, you can usually do it in reality.
5. Distract your mind. If you’re nervous the day before a test, treat yourself to a distraction that you enjoy to take your mind of it. Read a good book. Watch your favourite martial arts movies. Cook yourself a nice meal. Whatever you enjoy most. It’s hard to stay nervous when you’re having a good time.
6. Warm up properly. Sometimes people get so nervous they forget to warm up well for their test. Show up to your test at least 30 minutes before your start time and warm up. I like skipping best for solo warm-ups. Once you’re warm, take your joints through their range of motions to lubricate them and do some dynamic stretching for the muscles you’ll be using throughout your test. It would really suck if you got an injury during a test simply because you didn’t warm up properly and had to postpone it to a later date.
The moment your test begins, keep breathing and try to stay relaxed. You know your stuff (if you have a good instructor, you wouldn’t have been asked to test otherwise) just let it pour out of you.
Dehydration = Decreased Performance
Summer is here and so is high temperature training. I personally love training in the summer months because the body tends to be warmer and looser. I find people tend to sustain less injuries in the summer. That being said, an important part of summer training is staying properly hydrated, something many people fail to do.
Water comprises of around 60 percent of your body weight. Every system in your body depends on it. Water is as important to your martial arts training as it is to maintaining your overall health.
Lack of water leads to dehydration. Even mild dehydration — as little as a 1-2% loss of your body weight — saps your energy and can keep you from performing your best during training and in your life altogether. It is a common cause of headaches, light-headedness and fatigue.
Drinking Water Helps You Perform Your Best
Here are several important ways drinking water helps your body perform better as a martial artist:
Protects Your Joints and Muscles. Water lubricates and cushions your joints and muscles, protecting them from shock and damage. When you’re dehydrated, your body becomes more susceptible to injuries. Drinking adequate amounts of water, before, during and after training, helps prevent muscle cramps and joint injuries.
Optimal Body Function. The body depends on water for survival. It is involved in every aspect of the body’s functions, from digestion and excretion, as well as absorption of nutrients. Water maintains your body temperature and removes toxins from your body. If you’re not getting enough water, your body doesn’t function at an optimal level. You’ll feel more tired and less focused during class.
Improved Metabolism. It’s well documented that staying well-hydrated makes it easier for your body to metabolize stored fat and therefore helps you lose weight.
How Much Water Should I Be Drinking?
• Drink 250-500 ml of water every morning.
• Keep a water bottle with you throughout the day, drinking at least 500-750 ml.
• Drink 250-500 ml of water 30 minutes before class.
• Drink another 250-500 ml over the course of class, having a few gulps every 15 minutes or so.
• When class is over, drink a further 250-500 ml.
This may sound like a lot, but it’s necessary to keep you hydrated. If you can’t drink that much water at once, take smaller amounts every 10 minutes. You shouldn’t wait until you’re thirsty to start drinking. If you’re thirsty, you’re already dehydrated.
These amounts vary depending on your body size, level of exertion during class and environmental temperature. Click here to use a generic water consumption calculator.
When training, a good rule of thumb is to drink 500 ml water for every pound you’ve lost. If you can, weigh yourself before and after class to find out how much you should drink.
Monitor your urine for signs of dehydration. The more yellow it is, the more dehydrated you are. It should be clear and colourless.
Some people prefer to drink sports drinks but, in truth, water hydrates better than any other drink. Sports drinks can be useful for replacing lost electrolytes and carbs, but it’s not really necessary unless you’re training at high intensity for over 90 minutes, or if your blood sugar gets low for whatever reason. For general consumption, if you prefer to drink sports drinks over water for taste, I recommend watering it down a little.
Don’t forget that drinking alcohol and caffeine (to excess) dehydrates you. Doing so can make you urinate and lose fluid quickly, so you’ll need an extra 250 ml for each cup of coffee, alcoholic or carbonated drink you have.
Dealing with Toe Injuries
Due to the slightly flexible puzzle mats that are laid out at the school where I run my Jiu-jitsu classes and do my MMA training, I and many others keep spraining our toes. What happens is that the big toe catches slightly as you move sometimes then your weight comes down on it in a bent state. As a result, I and those who run the club are planning to lay down my Olympic Judo mats which I have in storage, which don’t cause this problem.
This condition is known as first metatarsophalangeal joint strain or ‘turf toe’ if that’s too hard to wrap your tongue around. The basic treatments for this injury that you can do yourself are as follows:
Cryotherapy. In other words, put ice on it. Make sure the ice or cold pack is wrapped in a light towel and follow the rule of 15 minutes on, 15 minutes off.
Non-steroidal, anti-inflammatory drugs. I use ibuprofen, aka- Advil. Arnica gel is a nice topical anti-inflammatory agent that I use as well as I ice my injury. It really helps.
Decreased weight-bearing activities for at least 72 hours. This one is important. I didn’t do it when I first sprained my toe on Sunday. I went on to do my MMA training on Monday and paid the price by spraining it worse while I was grappling. Don’t be like me.
Taping. When you do go back to training, taping it up is a good way to keep from re-injuring it while it’s still in a vulnerable state. The photo featured here shows the taping I did on my toe. Another option for protecting your toes is to wear wrestling shoes while you’re still in your recovery period.
All the main info above came from a very useful book that my doctor student lent me called Clinical Sports Medicine
At this point, I’d like to mention that none of the information in this blog post constitutes medical advice. I am not a doctor nor do I know the specifics of your individual condition. I did, however, have all this confirmed with a doctor for my own personal condition. And you should too for every injury you sustain.
M.I.C.E – The New Injury Acronym
Many of you know that I’ve been coping with a pulled hip flexor for the past couple of weeks. My MMA coach didn’t believe that I would do what was necessary to recover from my injury. He said, “Fighters don’t know when or how to take it easy.” He’s wrong about me though. My dojo depends on me too much for me to be laid up by an injury. So I’m on a strict recovery program set out by my Jiu-jitsu student who is a doctor.
Conventional wisdom when it came to muscle and joint recovery used to be RICE (Rest, Ice, Compression, Elevation). But recently it has been found that immobilizing an injury (unless it’s a fracture, torn muscle or your doctor advises you to) shuts the muscle down and restricts blood flow. Instead, modern medical research is suggesting that moving the muscle and encouraging blood flow to oxygenate the area and flush out metabolic waste helps you heal faster. Now many doctors are saying that RICE should be used only for the first 24-48 hours of the injury after which MICE should be used. In this acronym, “movement” replaces “rest.”
In my case, my student/ doctor recommended that I bike 20-40 minutes a day. I also did some gentle strengthening and stretching exercises specific to the hip flexor. Biking replaced my morning yoga work-outs since I didn’t want to accidentally do any stretches that would aggravate my injury. Then after the whole routine, I would ice my hip flexor. I was also told to avoid grappling, breakfalls and any other high-risk activities. My coach focused my training on other skills and strengthening exercises like boxing, and a variety of upper strength development drills (i.e. hand stands, push-ups, neck raises, etc).
Now, after two weeks I’m not feeling pain any more, though I still have to be careful. This is when the injury is most likely to be re-injured, because it feels fine, even though it’s still in a weakened state. So still no grappling, etc. but I’m going to try going for a gentle walk-run work-out on Sunday.
I’ll be so happy when the injury is fully recovered and I can go back to my usual training regime.
We're proud to announce that Lori O'Connell Sensei's new book, When the Fight Goes to the Ground: Jiu-jitsu Strategies & Tactics for Self-Defense, published through international martial arts publisher Tuttle Publishing, is now available in major book stores and online. More about it & where to buy it.