How to prevent common Muay Thai injuries

Muay thai is a part of the fighting industry where pro, amateur, and weekend warriors have gravitated to because it gives a great exercise, teaches functional movement, and can be used for self-defense. Many Muay Thai gyms have sprouted all over the world with practitioners increasing in number each day.

However, as with any fighting sport, Muay Thai athletes are no stranger to injury. The amount of force delivered from a punch even with gloves or the kicking leg delivered by an opponent can cause an injury if the hit is clean.

The injuries can be minor from black eyes to blisters. There are also serious injuries involved where fighters suffer a bruised rib, broken bones, or concussions due to the blows they sustained during a match.

There are also training injuries that might happen which involve a strained calf or a sprained ankle. Muay thai emphasizes constant movement which can lead to such injuries if the body is placed in an awkward position.

For an athlete, injuries are a part of the game and they’re willing to take all the pain associated with it to continue with the sport. While the passion is admirable, injury prevention during training should also be a priority for muay thai fighters to keep them from compromising their future in the sport. Here we have some suggestions.

Learn to cut back

Overtraining can be a serious detriment to the progress of an athlete. With overtraining comes injury, where athlete continue to train hard and don’t listen to their body that it’s already breaking down. Some even go on with their training despite having a nagging injury.

Training hard should be accompanied with training smart. Even Muay Thai fighters should learn to cut back with their training especially if they see small injuries here and there. Proper planning and execution of the training regimen should be emphasized by the trainer.

Body Recovery

A strong body makes a strong athlete. Muay Thai fighters should also incorporate exercises and methods that allow their body to make a full recovery from all the training or even from injury. Mobility work is a priority in Muay Thai gyms which allow the muscle to get strong and flexible to not only move well but also can take a hit.

A massage every now and then will also relieve sore muscles from training and competition as well. It facilitates good blood flow which allows the muscles to get stronger each day. Having a massage therapist will really help in preventing injury for a Muay thai athlete.

Choosing the right kind of protein powder for your body

If you are looking for the best results, then choosing the right kind of protein is key.  There are so many options out there that simply make it so hard to pick.

Some questions to ask

Before getting started, there are some questions you should ask yourself to help you decide which is the best protein powder for you.  You see, protein powder is very convenient and easy to prepare.  All you need is the powder, water, and a shake bottle or so.

But before you go to the market, make yourself the following important questions:

  • In what moment will you be taking the protein. If you say after a workout, maybe a whey isolate is the best choice since the body will digest it quickly.  In the case of you needing it as a quick supplement or substitute of a snack, then a casein protein powder is a good choice since amino acids are delivered slowly to your body.
  • Will you mix with water or milk?  Some powders have better results with milk, while a few may be better digested if dissolved in water or juice.
  • What is your main goal?  Since you are a kickboxer, probably your primary goal is to gain muscle.  If you are taking the protein powder to reduce fat and sleep better, then you are probably looking for a protein that is 100% protein, which no carbohydrates.

Types of proteins

Unfortunately, one might say, there is more than one type of protein and each one has a different purpose.  This list will help you decide which protein works best for you and how.

  • Whey concentrate is probably the most affordable type of protein. It is very likely for you to find this protein in most shelves of supermarkets.  Whey concentrate can be used as a pre and post workout and even between meals.  It is not recommended for use at night.
  • Soy protein is good for those looking for a more vegetarian diet.  The truth is that it is loaded with enormous benefits to its users.  Isoflavones support a healthy cholesterol diet.  It also speeds up metabolism by boosting thyroid hormone input.  It can be used for pre and post workout and between meals.  Not recommended for use at night.
  • Whey isolates are a bit more expensive option. Isolates are one of the quickest absorbing proteins.  They are perfect for anyone on a carb diet as they contain very little to no carbs.  Whey isolates can be taken as pre and post workouts.  The speed up muscle recovery and growth.
  • Hydrosylate protein is the highest quality type of protein out there, hence more expensive.  It is pretty great to your digestive system.  You can take it as pre and post workout.
  • Milk protein isolate is usually taken with other types of protein.  Not recommended to use at night, it can be taken anytime during the day.  It is full of amino acids contained in both casein and whey protein.

We recommend you take a look at Workout N Recover for full details on the best protein powder and if you should use it or not.

What you need to Practice Muay Thai in your Backyard

Are you planning to practice Muay Thai at home, in the backyard? That definitely sounds like a great idea. You don’t have to go out, stuck in a traffic and waste some time just to get to the gym to practice. You can set up a good practice area in the backyard.

With that however, there are several things that you need to make it happen. You’ve got to setup some stuff around to make your place conducive for training and practice. If you think setting it up at home is such a great plan, then let’s take a good look at some ideas how to get started.

Backyard Practice

Using your own backyard to practice is such a great idea. The Backyard Site has more ideas about how you are able to make your backyard as useful as possible. So when it comes to setting up a good practice area, you know that you’ve got a lot of things to do. First, you need to clean and clear the backyard area. You need enough and a safe space for sparring and practice drills.

When you decide to practice Muay Thai in your own backyard, which would mean savings on your part. You don’t have to go anywhere just to practice. You can even some of your friends practice with you at home. So as you’ll have a sparring partner. So what are things that you need to get started?

Punching bags. You surely need this for your bag workouts. Lots of kicks and punches require a bag to take them. Of course you can buy it from any fitness store, but some people are good enough to make their own punching bags at home, a cheaper option. Not to forget that you’d need to have a sturdy platform where you can hang the bag. Or a big branch of a tree will always come in handy.

Foam matting. This is one thing that you need to have to make your backyard Muay Thai gym favourable. Remember that hard flooring may not be good enough when you’re practicing for it might hurt you or damage your joints when training. You can find a way to have them outside your backyard.

The Essentials.  Of course, most of all you need to have all the essential stuff and equipment needed such as a pair of gloves, head gears, shin guards, hand wraps, elbow and knee pads, and hand wraps, etc. These are the things that you need especially if you are planning to fight or compete. You need to get used to wearing them.

More Ideas

Before you decided to buy some of these stuff, you might to check out the kind of practice that you want to do at home. Some people may need some gym equipment to do some workout routines. It depends on your practice structure. You can start with the basics equipment though. Then eventually if you think you need more stuff in your backyard Muay Thai gym, them that’s the time for you to purchase some other equipment.

 

Braces for Injury Prevention

Braces for injury prevention? That’s probably the question that you have in your mind. But yes, though you might think that wearing braces only works if you have injuries, but a good number of people are wearing braces for protection and prevention of severe injuries.

There are several conditions which may require someone in wearing braces. It is even more important for those who are into extreme sports and activities. It can either be a knee, wrist, ankle or shoulder brace that you can use.

Wearing Braces

Commonly, athletes, sport people and those with some related conditions and illnesses which need support to avoid possible injuries. So whether it is a simple strain, sprain or arthritis, wearing braces is something that you need. The effectiveness of braces is already proven and most physicians would recommend their patients to use.

For sports enthusiasts, wearing a reliable ankle support would make a lot of difference. It gives them the peace of mind that they won’t be hurting their ankle while on the game. Most of the time, they would decide to wear braces if they started to feel a little of pain every time they do some extreme activities. Wearing braces, a knee brace for instance will keep them from getting worse injuries which often starts with little pain.

For health reasons, braces are also recommend by doctors. For the elderly, for pregnant women or even those who are suffering from musculoskeletal conditions. Braces will avoid things to get worse. It also helps them move well and to alleviate the pain. With the protection it provides, you can be sure that your knee or your arms are covered.

What to use

Since there are many different kinds of braces, it is important also that you know what to use for yourself. Unless you have a good knowledge of it, make sure to consult a physician before you would decide of wearing a brace. You can also get more information beforehand. The www.braceaccess.com will actually give you all the braces information that you need.

With all the braces available, knee braces are the most common ones. You probably can see a lot of people wearing knee braces. Runners and marathoners are the ones who are most likely needing to wear braces. Their knees went through a lot of exhaustion, thus it needs to get the right kind of protection and support.

If you also spend a lot of time in front of the computer working, you are most likely to develop carpal tunnel syndrome, in which you would need to wear braces to avoid too much pain and further injuries. When that happens, consult the doctor to find the best suited braces for you.

Braces for Injury

The main advantage of wearing braces is it avoids further severe injuries. The moment that you feel a bit of pain after a long distance run, after a basketball game or an extreme activity that you do, make sure to consult the doctor first. Never make your own decision on getting a brace for yourself. It’s better be sure than sorry.

 

Why Kickboxers Need Chiropractors

Just like MMA fighters, kickboxers also need the help of chiropractor services. With an absolutely dangerous contact sport like kickboxing, athletes are prone to accidents and injuries. Back2Health believes that if you can have a full time chiropractor in your staff, the better. There are a lot of injuries that you may suffer that chiropractic care offers the best healing approach. Invasive surgeries can have ill effects on your body causing limited performance or permanent damage.

Some Benefits of Chiropractic Adjustment

Chiropractic adjustment has a lot to offer particularly for martial artist like kickboxers. If you are a kickboxer and you haven’t visited a chiropractor before, then you may be missing out on something. There are literally thousands of people from all walks of life that have enjoyed the benefits of chiropractic care. They have reported wellness, relaxation and healing for their illnesses. Here are some problems that are best healed by a chiropractic practitioner.

  1. Sciatica—According to one study, chiropractic care is 72% effective in treating sciatica. This is way better than the 20% success rate of physical therapy and 50% success rate of corticosteroid drugs. When it comes to providing healing for back pain, chiropractic care is the way to go.

  2. Neck and lower back pain—The constant twisting of the hips when delivering punches and kicks can cause the martial artist to suffer neck and lower back pains. When it comes to the spine, that is the territory of chiropractor. Nothing beats this healing discipline when it comes to spinal care. Chiropractic adjustment has been proven to be effective in these types of injuries.

  3. Migraine headache—One of the most common injury among kickboxers is headache. This is primarily caused by kicks and punches that landed on the head leaving a more of less permanent injury. Chiropractic care release the tension in this area effectively giving you the most relaxing experience ever. Some even have fallen asleep while undergoing therapy.

  4. Surgery prevention—If you have some injuries, western medicine will tell you to get a surgery. But chiropractic care has been known to prevent surgeries through its natural way of healing. This is particularly true with back surgery wherein chiropractor reigns king when it comes to back care. If it can be avoided, back surgery must be avoided because its invasive and can potentially cause permanent damage to your body. If it will not cause permanent damage, it can greatly hamper your performance.

  5. Athletic performance—Athletes both past and present love the care that they get from chiropractor. A lot have reported increase in performance after being given care. Some would go on to get a regular session just to maintain that increase in performance.

So knowing that these are the advantages of having a chiropractor in your staff, you better get one if you are a kickboxer. You would agree that you also need regular chiropractic care just like all the athletes that have enjoyed its benefits. So what are you waiting for? In least one in your staff now!

Why kickboxers Need a Good Orthodontist

Kickboxing started off as hybrid martial arts during its introduction back in the 1970s. Gradually, kickboxing has evolved into one of today’s accepted combat sports. Both men and women are practicing this sport whether for a competition. Kickboxing has been practiced as a workout routine, due to the intensity of the sports that uses the entire body, along with its predecessors like karate and Muay Thai.

Depending on the level and type of practice, there is no doubt about the benefits of kickboxing. However, it is also important to know the safety precautions in doing this sport in order to avoid serious injuries. Despite being a great workout, it must be remembered that kickboxing can also be a brutal sport. This is precisely the reason why every professional kick boxer needs an orthodontist and other medical professionals to assist them immediately in the possible injuries involved in their sport.
kickboxing

Among the common injuries involved in kickboxing are dental and facial accidents. Without a good orthodontist go to, the injuries may lead to more severe and permanent damages to the mouth of the athlete, which could consequently derail the rest of his or her career. An orthodontist will be able to provide a more functional and reliable mouth guard for a given kick boxing session, while also giving follow-up check-ups whether there are certain dental conditions that require immediate clinical action.

We are emphasizing this in this post, because it is recently revealed that the orthodontic requirements in kickboxing are among the least to be prioritized. Naturally, other parts of the body are more exposed in this combat sports that they get most of the orthodontist for kickboxersattention, without realizing that the face and mouth also suffer significant damages with consistent kickboxing practices. This is also the reason why the gears used during a kickboxing should not be compromised. Here is a list of the commonly used kickboxing protective gears:

1) Gum Shields – this is where a good orthodontist matters, because they will be able to properly give you a fit for the shields, which will comfortably hold on to your mouth despite a rigorous activity like kickboxing.

2) Head guards – the head is another part of the body that needs to be properly protected to prevent fatal injuries. Head guards come in various sizes and have padded inner sides for a comfortable fit. Look for head guards that also provide good cushioning for the ears.

3) Shin guards – if there is one part of the body that is more exposed to the rest, it would be your shin. With this, wearing shin guards is already a kickboxing safety standards. This gear will be able to absorb impact and shocks, thus keeping your legs free from pain and bruises.

4) Groin guards – another important shield for kickboxing is groin guards, to prevent the sensitive area from further impacts. Although it is technically against the kickboxing rules to kick the groin area, it is still highly recommended to wear one especially during competitions. Groin guards are available for both male and females.

Why Muay Thai Fighters Use Organic Sulfur to Stay Healthy

Muay Thai Fight, being a sport that requires resistance, strength, agility, and flexibility, among other things, calls for a great preparation from fighters.  It requires hard training and, of course, proper nutrition.  When it comes to nutrition, athletes of this passionate sport have found great benefits in the use of organic sulfur.  The substance is a natural one that does not act as an illegal enhancer. It will increase your performance by improving aspects of your body that will help you get better at the sport.

Organic sulfur has outstanding effects that help better perform in the sport of muay Thai fight.  The reason?  Let´s explore some of them:

Reduces pain

The chances of suffering pain after a fight are, well, pretty much one hundred percent.  Every single fight will involve a hard blow to some part of your body, even during a pretty easy fight.  Your muscles then are always exposed to trauma, with consequences that can vary.  Besides this, even regular training and working out applies stress to your muscles.  This causes them to grow sore. Your tendons and your ligaments are also exposed to the effects of traumas.  Organic sulfur has been the solution to help alleviate pain, inflammation, and soreness in muscles, tendons, and joints.  It has effectively helped reduce pain and recovery time from an injury.

Not only is organic sulfur taken but it can also be applied in the form of an ointment.  Athletes apply it on sprained elbows, ankles, and shoulders.

Experts recommend the daily intake of organic sulfur within an athlete’s diet.  This will help prevent soreness to muscles and joints in the event of severe trauma.  Besides this, an athlete is guaranteed to have a faster recovery  time when taking daily doses of organic sulfur.

Helps eliminate free radicals

Regular intake of organic sulfur is also effective to get rid of free radicals.  This promotes an overall wellbeing plus it reduces aging.

Promotes an overall good health

Having a good health and in great shape is paramount to a fighter.  Diseases have the ability to bring down even the strongest fighter.  With a periodic consumption of organic sulfur, a fighter is dramatically reducing the chances of getting diseases such as osteoporosis, cancer, Alzheimer’s, Parkinson’s, and many others that have been objects of intense study.   A body that is feeling well and is well is one that will better respond to action.

Improves circulation

A system that has a great blood circulation network will always supply the necessary amount of oxygen and nutrients to the cells.  This guarantees a general wellbeing and great performance of the body organs.  Using organic sulfur as a supplement in dieting will reap great benefits.

 

How to Properly Stretch and Prepare for Kickboxing

In whatever sports that you’re into, you definitely understand the real importance of proper stretching and warm-ups. Proper stretching and preparation helps you to improve your performance. But most of all, it’s a great way to keep yourself from getting into serious injuries.

kickboxing

If you are into kickboxing, the importance of proper stretching is even greater. Kickboxing, also called Muay Thai is one challenging sport in which it requires you to exert more power and energy. Given that, you are one inch away from getting hurt and injuries. In order to help you perform better, proper stretching and exercise routines are needed.

Getting Started

For newbies, getting started with kickboxing can be quite a challenge. It requires strength, power, endurance and whole lot more. Yet if you are really up for the kickboxing challenge, then know the following tips to begin with.

First off, find a trusted instructor. You certainly need to go some series of trainings, or probably you’ll have to attend classes. Next is to know your own capability. What you can handle. That way you aren’t pushing yourself too much, which will end you end getting injuries.

We all started are newbies, and mastering the art of kickboxing requires time, effort and determination. You also have to do regular workout and exercises. Not to forget about wearing the right gears for protection. Lastly, expect the unexpected. Feeling the pain is common when you’re just starting out, but all will pay off eventually.

Stretching and Preparing

strethcPreparing your body for action is always the first step. Proper stretching is important because it conditions your body and be ready for some real kickboxing action. It also keeps you away from straining too much if your body is well prepared.

The main reason why you need a reliable instructor is you need to have someone that could give you the right stretching ideas to get your body ready. Don’t forget that a good stretching program will help you improve flexibility, endurance and it prepares your muscle for the kind of fight that you’re soon be into. A good kick boxer is flexible enough to avoid blows and kicks.

Stretching samples:

Squatting. Done by standing, with your feet wide apart. One leg is straight with toes pointing forward and the other leg is bent, toes pointing on the side. Start lowering your groin towards the ground while resting your hands on the ground and on your bent knee. Remain on that position for few seconds, repeat.

Stomach Rotating Stretch. Lying with your face down, bring your hands closer to your shoulders. Then put your hips on the ground. Start rising up by straightening your arms while facing forward. Then bend slowly you one arm and rotating the shoulder towards the ground.

There are still a lot of stretching exercises that you can do. You can ask your instructor about it or check out some video exercises if you want to do the stretching on your own.

How will Foam -Rolling help you Become a Better Fighter

Fighting sports involve not only muscle work to make you move fast but they also mean having the endurance to cope with blows and stress.  Calisthenics and stretching exercises are important to keep toned muscles.  Pretty much all sports require lots of stretching and warming up.  There are many stretching routines out there that you could look up.  They definitely help get those muscles in shape and ready for action.

Today, most athletes are turning into a better technique for stretching muscles:  foam rolling.  It is a very effective method not only for stretching but for keeping your muscles in shape.  Let’s discuss some benefits of foam rolling.

  • A good fighter has tender muscles that are alert at all times.  Periodic foam rolling will help you get through the process of stretching your muscles in a rather fun way.   All you need to do is roll over your principal muscles.  These include the quads, calf muscles, your hips, your abs, back, shoulders, and arms.
  • An increases blood flow throughout your body guarantees a healthier heart.  With this, you get a better performance as your cardiovascular system will respond to your strenuous exercises.  Foam rolling stimulates blood circulation effectively helping to the irrigation of the most important muscles.
  • Stretched muscles mean a greater flexibility.  Needless to say, this is very important at the moment of engaging in battle.  Flexibility in the hips, arms, and legs is important for an optimal fighting performance.
  • Foam rolling also provides a myofascial release.  Due to hard working, the fascia might develop some painful bumps.  These will definitively compromise your overall performance.   In order to get rid of these “knots”, effectively foam roll over the trigger points.  It is recommended for you to foam roll periodically in order to decrease the chances of developing knots in the future.

The effects of foam rolling are actually dramatic.  You will feel the difference withing weeks of foam rolling.  Athletes all around the world are using them due to their effectiveness and low cost.  You can get help from accurate foam roller reviews for those that are using them.  The prices can be as low as $15, making them pretty cost-effective.  If you are a beginner, we recommend getting a basic one.  As you progress, you will find a foam roller that better fits your needs.

For best results, foam roll before your training session or combat. This with the purpose of smoothing out and stretching your muscles.  Stretched muscles with a foam roller are guaranteed to perform much better during a fight.  After your training session or fight, it is also recommended for you to take some time for foam rolling.  This will help your muscles recover from fatigue and avoid the formation of the aforementioned muscle knots.

Happy rolling!

Backyard Boxing Exercises

Whether you’re a beginner or a pro boxer, there is one thing that you both are wanting to do, that is to be able to exercise and train regularly. Getting into boxing is no joke. You need to be on your best physical state if you want to be the best. And the best way to do that is to do proper and regular training exercises.

boxing2

For beginners, you probably don’t have enough resources to start with for you to be able to put up your own gym or training studio. But that doesn’t mean that you should stop from there. Do you know that you can actually utilize your own backyard and be able to perform the boxing exercises that you need?

Be the Best

Be the best! That’s what we all wanted to achieve. Since you are in boxing line, you know that in order to be the best boxer, you need to learn and to train. Learning would mean knowing all the necessary tactics and strategies. Winning the game is not always about your physical skills, a bit of intelligence is also required.

When it comes to keeping your body fit and ready for boxing, constant training and workouts is needed. There are some series of exercise routines that are proven effective to help boxers develop the kind of body that they need to handle all those punches. Most of these exercises cover a lot punching, hitting, as well as defense.

It’s also necessary to have a good sparring partner. For most boxers, they find sparring as one effective way to develop. It is where they were able to do the actual fight and test their own ability before they even step into the ring. Seeking help from a professional boxing coach is important though. That’s the only way that you can be sure that what you are doing is right.

Backyard Boxing Exercise

sparringFor beginners, they can always take advantage of their own backyard to practice and exercise. The Thebackyardsite.com will actually give you some ideas how to make your backyard conducive for workout and training exercises. Backyard training can be a cost-effective and less stressful way to achieve the fitness that you need for boxing.

In order to get started, you certainly don’t have to build a gym or buy some equipment in order to exercise at home. You can start with a good cardio exercises in which it doesn’t require you any equipment. For instance, you can run around the backyard or use your outdoor benches to do some crunches. To make it even exciting, you can even use tree branches to do some pull-ups or hang some punching bags so you can use.

If you have a sparring partner, that would make things easier. Clean up a certain area in your backyard. Even out the ground create a mini boxing ring where you too can do your sparring sessions. Less expensive and you’re even closer to your home and your family. No need to go out and spend some longer hours at the gym or studios just to keep your body fit and ready for your first or even tenth boxing match.