Recover Like a Black Belt: Simple Tools for Jiu-Jitsu Longevity
Tools I Use To Recover From Bjj
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Recover Like a Black Belt: Simple Tools for Jiu-Jitsu Longevity
Our bodies take such a beating during a typical week of Jiu-Jitsu. The sport forces us to use every part of our body, along with constantly being pulled, pushed, and folded like freshly washed laundry, It’s important that we take care of ourselves as best as we can.
Over the years, I’ve tried various tools and approaches. Some have worked better than others and with experience, I’ve narrowed my favorites down to the following.
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The Lacrosse & Racquetball
These are a key component for me, but I use them differently.
Lacrosse Ball - I use this one for larger muscle groups, much like in the video below; thighs, quads, and so on.
Racquetball - I use this for knots in my shoulder blades which I deal with relatively often. The “give” in the ball allows me to lay onto my back, using my body weight to work the ball it into hard to reach spots.
S-Cane Back/Theracane
I use this for the same reasons I use the Racquetball.
Some days, I have the hardest time getting rid of knots in between my shoulder blades that even the ball wont help with. This tool actually helps getting into those spots, without needing someone to assist.
You can use this multiple areas of the body as well. As goofy as you look using it, it really does help.
Massage Gun
I tend to use my massage gun more for my feet. I know that sounds odd, but I have flat feet and sometimes pushing off the mat during pressure passing bothers me.
Between Jiu-Jitsu and my day job, some days I get home achy and sore. When that happens, I grab the flat heated tool and work it into the sorest areas for some relief.
If you’re going to get a massage gun, I cannot express how useful having a heated element is.
Massage Ball
Love this thing! I use this for large muscle groups. Does much of the same things some of the other’s on the list do, but I included it as an added tool.
Peanut Massager
I tend to use this on my lower back. I lay with it straddling my spine. As someone who’s been dealing with chronic lower back issues, this has come in handy over time.
Peanut Massage Ball - Double Lacrosse
Heating Pad
I recently had my lower back flair up. While it wasn’t the worst episode I’ve had, it made moving around a bit difficult. I decided to plug in the heating pad and use it when I went to bed. I set the timer to two hours and fall asleep with me laying on top of it.
If you tend to move around, slide it under the fitted sheet that covers your mattress so it stays in place. If you wake up throughout the night and feel like you need more, reset the timer.
This has been a huge help as of late.
Final Thoughts
You don’t have to buy and use all of these, but as mentioned they do come in handy. Most of these are relatively cheap and can even be purchased using FSA funds if you have those.
If you have any questions about these, please let me know.
Hope these help you as much as they have helped me over the years.
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David Figueroa-Martinez
Founder, DFM Coaching
Coach | Writer | Grappler
DFM Coaching is dedicated to helping you overcome mental hurdles and achieve your full potential in BJJ. Whether through in-person instruction, seminars, private lessons, remote coaching, or video analysis, I provide personalized support tailored to your needs. Keep pushing forward, and let’s grow together!