Regeneration: What is it?
Fighting fit is about more than just pushing the envelope day in and day out. It’s also about how well you can recuperate between bouts. To excel at every part of your life and get ready to push again, regeneration is key. The concept of athletic regeneration and recovery is by no means new. Athletes have been using specific exercises for centuries to help them prepare for elite combat and competition.
Today, we live in everyday combat. Every day we wake up and prepare for competition. We have to make sure that at the end of each of these daily bouts, that we still have the tools and knowledge to get up the next day and do it again—hopefully, a little bit better than we did the day before.
Every single contender at Gloveworx works hard inside and outside of the studio. They have jobs, families, and hobbies—all things that make life exciting to live. They train at Gloveworx to help them develop an unstoppable edge that allows them to overcome the physical challenges in their daily life.
Regeneration should be focused on movement not muscles.
Our goal with regeneration is to reinforce good movement patterns that are efficient and lower the risk of injury. We use a fundamental modality of athletic regeneration and recovery every day within our studio called myofascial release.
When we understand the role that fascia plays with the musculoskeletal system, we see movement in a more effective way. Taking an overall systemic view of movement ensures we understand dysfunction and how to attack the problems causing it, not just chasing away pain.
What is Fascia?
Fascia is a band or sheet of connective tissue (primarily collagen) beneath the skin that attaches, stabilizes, encloses, and separates muscles and other internal organs. Fascia is now regarded as the largest sensory organ in the body. It’s so fine-tuned that even minor changes in tension and tone can have large ramifications throughout the whole muscular system.
Approaching your pain and problems as an entire body issue creates a three-dimensional idea of musculoskeletal anatomy and an appreciation for whole-body patterns that distribute compensation in daily functions.
Steps to Effective Myofascial Release:
Effective myofascial exercises are relatively easy and straightforward. To start, find a spot that is tender or an area where you feel discomfort when you move. For best results, begin the athletic regeneration and recovery process near the center of the body and slowly work away to the extremities.
- Find a tender spot that is tight or uncomfortable.
- Place your body weight on a foam roller over this section, lying directly on the taut bands of muscle tissue that need to be released.
- Relax your body, breathe, and slowly roll through the length of the muscle. Your muscles will naturally tense up, especially when you hit a painful area. Ease into the pain and relax.
- Spend 1-2 minutes on each spot that requires attention. After you hit each spot, move your body through large ranges of motion (squats, lunges, etc) to reinforce the new movements.
Equipped with the tools for effective myofascial release exercises, you can perform basic athletic regeneration, recovery, and maintenance on your muscles, keep injury at bay, and move with optimal function to prepare for any challenges that the day brings.