Fighting Fit for Muay Thai

Muay Thai is a deadly martial art that has seen a huge boost in popularity because of the rise of mixed martial arts. It's a Thai form of boxing that translates to the science of eight limbs, mixing both elbow and knee strikes along with kicks, punches and clinching. Because of this it makes for a total body workout, but at the same time can increase the risk of injury. If you do suffer with a muscle strain during training or wish to take preventative measures here are some training supplements to support physiotherapy rehab and minimise the need to rehab in the first place.

Never Train Cold

Cold muscles are more susceptible to strains and tears that require rest in order to repair. Warming up should be an essential part of your training, and should consist of dynamic movements. By encouraging blood flow around the body you'll naturally increasing nutrient distribution whilst increasing the elasticity of muscle the fibres. By moving the joints you'll also be releasing synovial fluid that acts like a lubricant around the cartilage, and combats swollen knees and elbows. Warming up can take as little as five minutes, but should always include an element of cardio such as skipping or jogging, as well as mobility movements for the spine and joints, and light replications of the activity you are going to engage in. Try jumping rope for a few minutes before using dynamic stretches around the body, finishing with some light bag work.

Stretch Always

After you've finished is the best time to employ static stretches. Hold them for 15 seconds for maintenance or 30 seconds to increase the range of movement (ROM). If you're trying to increase ROM, hold the stretch for 15 seconds before increasing until the point of discomfort. Static stretching every day will increase the length and elasticity of your muscles, minimising the risk of strains and tears. You can also supplement this with a foam roller for some additional myofascial release. This mimics a deep tissue massage and is perfect if you don't have access to a physio or massage therapist. It helps to remove muscle tension and the build-up of scar tissue that can cause flexibility issues.

Ice and Fire

If you do suffer with a serious strain at the joint ice it to reduce any swelling. If the pain is in the muscle use heat or Tiger Balm instead, which can increase blood flow, reduce stiffness and encourage repair. Visit a qualified physiotherapist as soon as possible in order to get an accurate diagnosis and develop a rehabilitation program.