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Mobility and Foam Rolling for Jiujitsu Recovery - What Does the Science Say? 🔬


The BJJ Performance Tip of the Week | #039

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, October  27th, 2023

🔍 Focus On: Mobility Work

  • What it is: Enhancing your joint's capacity to move through their full range of motion (ROM).
  • Why it's crucial:
    • 🚀 Boosts athletic performance.
    • 💓 Aids in active recovery.
    • 🚫 Reduces injury risks.
  • Literature Insights: Incorporating dynamic stretching and mobility drills leads to improved ROM and movement.
  • 🎥 Recommended: Check out the Mobility Follow-Alongs on BJJ Strong Online!

🔄 The Importance of Stretching

  • Two Main Types:
    • Static Stretching: Holding a stretch for 15-60+ seconds. Not advised before workouts due to potential reductions in strength and power. Great for post-workout and “recovery”.
    • Dynamic Stretching: Moving your body through full ROM. Ideal for pre-workout routines. and Active Rest Days
  • Remember: Static stretching still has a role! It can boost flexibility and might reduce muscle soreness.

🌀 Roll it Out: Foam Rolling

  • Quick Dive: Using a foam roller to apply pressure to specific body areas.
  • Research Says: Foam rolling can enhance joint ROM and minimize muscle soreness temporarily. However, it's a part of a broader recovery plan. Research on foam rolling however, has not shown any improvements in long-term recovery… but that’s not the whole picture
  • Expert Insights: Kelly Starrett, renowned mobility guru, emphasizes that the method of foam rolling is important as is the tools used. He suggests that HOW you use these tools can dictate their effectiveness and there may be short comings in the science based on these two factors (i.e. the quality of the foam rolling tools and HOW they were used is crucial).

🌐 A Holistic Approach to Recovery

  • Stretching, mobility drills, and foam rolling are all fantastic, but they are most effective when combined in a holistic recovery strategy.
  • One Tool Doesn't Fix All: Foam rolling is useful but not a standalone solution.
  • 📖 For a Deep Dive: Check our mobility follow-alongs on BJJ Strong Online. Discover comprehensive guides on enhancing mobility with foam rollers, trigger balls, warm-ups, cool-downs and more!

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