Injured? Tips for a Quicker Recovery.

Whenever you participate in a rigorous exercise program, such as boxing, you can count on getting a few muscle strains and some bumps and bruises along the way.  Here are some tips on taking care of yourself that will help you stay on track.

If and when you sustain a small injury remember the letters I.C.E. which means; Ice, Compression and Elevation. The first thing you should do is keep it compressed. The initial goal is to reduce swelling and inflation. Keeping a firm compression (wrap) on the injury will help minimize swelling.

The next thing you should is to apply a bag of ice to the injured area for 20 minutes at a time. You should continue to apply the ice, 20 minutes on and 20-minutes off for as along and often as you can over the next few days. Keep the injury elevated above your heart when possible. If you do these three things, you will reduce the swelling and minimize the recovery time.

When you are ready to resume exercise, make sure you warm up the affected area. You may apply heat to the area to help stimulate blood flow. Immediately after working out, reapply ice for a period of time. Repeat this process before and after workouts until your injury is gone.

Of course, it is always best to see a doctor if you believe your injury is more than a simple one or continues without improvement.

Stay healthy and we’ll see you in class.

Breathing Technique

A lot of our members ask me about proper breathing technique during training. Breathing is not something you need to worry about preset…trust me, your body will tell you when its time to breath and there is no real secret to it…even in boxing.  On the other hand there are breathing techniques that can be used in boxing (and other sports) that do  produce better mental focus, system recover and harness energy.

Focus: Next time you are in class between rounds or when your trainer give you a break, I want you to stop, plant both your feet and focus your attention on your breathing.  Put your hands behind your head (this will expand the lung capacity) and begin taking in deep breaths through your nose.  Then exhale out through your mouth.   Imagine ice cold crystal clear BLUE air, each time you take in the breath through your nose and as you exhale, imagine pushing out hot dark RED air through your mouth.  As you practice this skill, you will soon discover that you recover faster, your heart rate slows quicker, and your thinking becomes more clear faster than if you simply breath as you would normally. This is both a “visualization” technique used in sport psychology and a breathing technique used by exercises physiologist that will help you improve your control and help you get the most out of each training session.