Issue 072
February 2011
When training plans are drawn up there’s one fitness component that’s often left by the wayside: flexibility. A joint or muscle’s range of motion can be improved in the same way as strength or speed.
Improving flexibility has three main benefits for fighters: injury prevention, increased range of motion for striking and increased range of motion in submissions. While the research on injury prevention may not be conclusive, it’s clear that increased flexibility is hardly detrimental to performance. Increasing a joint’s range of motion especially helps with leg striking. For example, a more flexible fighter is likely to have more success when performing leg strikes to the head (assuming good technique). Joint submission techniques, such as the kimura or americana, involve increased range of motion of a joint beyond what’s usually comfortable – increasing flexibility will certainly have some benefit here.
FOOF FOR FLEXIBILITY
No grub directly improves flexibility, but some adds benefit for those incorporating flexibility training into their regime.
Protein
As with other forms of exercise, flexibility training induces muscle damage. Protein is vital for repairing damaged muscle. Aim to consume around 1.5–2.0g of
protein for every kilogram of body weight (so an 80kg fighter would consume 120–160g of protein).
Vitamins and minerals
Antioxidants, such as vitamins A, C and E can aid recovery. Calcium and vitamin D play an important role in joint structure. Green leafy vegetables, fruit and dairy produce make good food choices.
Natural anti-inflammatories
Pineapple contains bromelain, which is an anti-inflammatory. It’s often used by arthritis sufferers and by those with soft-tissue injuries. Foods that contain high levels of essential fat, particularly in the form of omega-3 (EPA and DHA), as found in salmon and mackerel, can aid recovery.
FLEXIBILITY TRAINING
The most common methods to increase flexibility are static, dynamic and ‘PNF’ which stands for ‘proprioceptive neuromuscular facilitation’.
- Static is probably the most common – stretches are controlled, and are typically held for 10–60 seconds.
- Dynamic stretching involves stretching with motion – you’ll often see soccer players swinging their legs prior to a match, which is stretching their hamstrings.
- PNF involves stretching against a partner. For example, a partner can increase the range of motion in a hamstring stretch. PNF has been found to be an extremely effective method to increase flexibility.
SPORTS NUTRITION FOR FLEXIBILITY
Omega 3-6-9
If you’re finding it difficult to obtain sufficient protein, vitamins and minerals, or natural anti-inflammatories from whole food, then sports nutrition provides a convenient, concentrated option. For example, Omega 3-6-9 available at bodybuilding.com contains a high dosage of omega-3 (EPA and DHA) for those who don’t eat much in the way of oily fish.
Glucosamine plus CSA
Glucosamine and chondroitin are used fairly extensively in the treatment of osteoarthritis and potentially improve the structure of joints, which may improve flexibility. Glucosamine Plus CSA available at bodybulding.com, is an example of one such product.
