Wrestling is arguably one of the toughest sports on the planet. It requires you to engage your entire body and constantly tests your mental fortitude when doing everything from drilling takedowns to perfecting your sprawls. Due to how demanding a workout might be, you can be left feeling muscle soreness that can take a few days to feel like you’ve fully recovered. Fortunately, there are several things you can do to speed up your recovery time after a wrestling workout. Here they are:
Don’t skip the cool-down exercises
There are valid reasons why your coach has everyone take time to cool down following a workout. The combination of stretches and exercises helps you gradually bring down your heart rate and breathing. You’ll set yourself up for your next training session while still improving your overall flexibility. Taking time to cool down will help you avoid feeling tight and stiff thus helping you maintain a great range of motion.
Hydrate & eat a nutritious meal
Without proper hydration and nutrition, it’ll be very difficult for your body to properly recover from the wrestling workout you just completed. Water takes care of many important functions in your body including lubricating joints, transporting nutrients and oxygen throughout your body, and helping you maintain consistent body temperature. Always drink water throughout the day to help your body perform.
Eating a nutritious meal after your wrestling workout is vital to your recovery due to the amount of energy you expend when wrestling. Focus on eating foods that are high in protein and vitamins to keep your body healthy and happy. What you put into your body will greatly affect your performance on the mat.
Roll out those muscles
Another way to recover quickly from wrestling class is to take a few minutes to roll out your muscles with a foam roller. It’s a cost-effective way to work out any knots you may have and increase blood flow throughout your body. You’ll enable your body to improve your overall mobility. Take your time and remember to breathe as you roll out your body. Making time to roll out your muscles consistently after wrestling practice will help you get more out of foam rolling than if you only did it once a week.
Get in bed early
There’s nothing like reaping the benefits of getting proper sleep. Sleep is essential to full recovery from a tough workout. When you sleep, your body produces natural hormones that help you build more muscle. You can reduce muscle soreness and improve muscle coordination by getting at least 7-9 hours of sleep a night. If you’re having a difficult time getting in 7-9 hours of sleep each night, structure your schedule so you can get that time in. You will notice a significant improvement with everything you do both on and off the mat.
By implementing these recovery tips in your training, you’ll be significantly closer to achieving your wrestling goals.
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