Tips to Recover After a Fight

As a fighter, you are used to taking abuse. After all, being punched in the face and kicked in the ribs is a part of your normal day. However, this doesn’t mean you don’t need proper recovery to ensure you heal. Keep reading to learn more about how to recover after a fight and maintain optimal health and well-being.

Proper Hydration Is Key

Your body is made up mostly of water. After a fight, there’s a good chance a lot of the water from your body will be on the floor, on a towel, or soaking into your clothes. Now is the time to replenish the water you have lost.

While plain water is fine, there are also several sports drinks you can try. These will help replace any electrolytes you lost.

Proper Nutrition

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Eating the proper foods is necessary for proper body composition and to help with weight loss. It can also help reduce recovery time and the possibility of injuries. Your body requires proper amounts of fats, carbs, and protein to work at the highest levels of performance. Proteins like amino acids are the cell’s building blocks, and they are necessary to repair any damaged tissue. If you don’t have these, your body will not develop or be able to recover properly. Your diet is dependent on the goals you have set. If you eat fast food and sweets too much, you may find recovery is quite difficult. Consider eating Greek yogurt or oatmeal after workout to help recover.


If you leave a rubber band outdoors when it is cold and then try to stretch it, it is more likely to break than stretch. The same is true for stretching your muscles. If you jump into heavy stretching without first warming up, it will likely result in an injury. Anytime is a good time to get a few stretches in but try not to do it if you have not warmed up.

Use a CBD Supplement

Several natural supplements can help with muscle recovery and help to reduce inflammation. One option is CBD, a non-psychogenic cannabinoid that can help reduce inflammation, which is a powerful antioxidant. Many fighters, boxers, and other athletes use CBD oil and other products as a type of natural replacement for NSAIDs. According to WHO, CBD is safe for use by animals and humans, is non-addictive, and does not cause side-effects. You can find options that are taken topically and used sublingually.

Warm-Up and Cool Down

Getting your blood moving before starting any intense exercise session is smart for anything you plan to do. Some fighters start their routine by shadow boxing or jumping rope. These are all great ways to get the body ready to work out and to reduce injuries. These practices can also be used after a fight to help steady the heart rate and adrenaline levels.

Use a Foam Roll

If you have not experienced the somewhat painful yet healing benefits offered by a single hunk of cylindrical foam, then you are truly missing out. The actual term “foam rolling” is used to mean self-myofascial release. It is when you place pressure on knots or trigger points to help promote healing and release tension. When you can effectively release trigger points, you can reestablish proper movement patterns, enhance performance, reduce pain, and improve blood flow. You can find foam rollers at virtually any sporting good store, and most gyms offer these for people to use.

Recovering After a Fight

After someone participates in a fight, they need to take the right steps to recover. Take some time to use the tips and information to ensure you can recover quickly and that there are no adverse effects to the workout or routine you participated in. Be sure to keep these tips in mind, which will pay off in the long run. Being informed is the best way to ensure the desired results are achieved.


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