Issue 057
December 2009
Professional fighter Rosi Sexton is a sports therapist and osteopath-in-training. She has fought in countries such as Russia, Canada and the USA, and is ranked as one of the top competitors in her weight class.
I used to train MMA quite seriously and was thinking of competing, but I’ve taken some time off due to work commitments. I’d like to start again and maybe have a few fights. Do you have any advice when it comes to getting back into training?
In some ways, coming back to training after time off is even more of a challenge than starting MMA in the first place. As a beginner, nobody expects too much of you and you can take things at your own pace. When you’re returning after a break, however, you may feel under pressure to perform at the level you were at before the time away.
Not only can this be demoralizing, but it also puts you at risk of injury. Your head still knows how to do it, but your body may not be quite up to the task. Then when you wake up the next morning feeling as though you’ve been hit by a truck and with your ego thoroughly deflated, you may feel less than motivated about your big comeback.
A few things to remember:
Take things slowly at first. Remember that it will take some time to get back up to speed, and don’t worry if it feels tough
Let your coaches and training partners know that you haven’t trained for a while
Leave yourself wanting more. Don’t train until you’re exhausted the first few times back. Do a little, then stop and see how you feel the next day. This will gradually build up your fitness, and also help keep you motivated to go back for the next session.
I want to return to MMA training, but I’m really unfit. Should I do some training to get my fitness levels back before I return?
There’s two ways of thinking about this. In some ways, it is good to build your fitness up before getting back on the mat. It means you’ll have a better experience when you do start back, and you’ll be less likely to get injured.
On the other hand, many people find it hard to get motivated to do the fitness work first. They start out with good intentions, but quickly get bored of running and lifting weights and creep back to the sofa and the cookie jar. Being back in an MMA gym doing the sport you love can help remind you why you want to get back in shape, and give you the motivation and support from teammates to do that. With a good coach and good training partners, and a little common sense, you should be able to train safely while at the same time as getting your fitness back. Maybe start back in the beginners’ session for a few weeks. You might be surprised how quickly your old level of fitness comes back.
I’m a fighter, and I had to take six months off training because of an injury. I’m starting training again – is there anything I can do to make sure I don’t get injured again?
Good rehabilitation after injury is crucial, especially if you are training at a high level. Too many people will just rest until they feel better and then expect to jump right back in where they left off. That is asking for trouble. If possible, consult a physiotherapist about what you need to do to strengthen the injured area. A good strength and conditioning coach should also be able to help.
Finally, don’t neglect the rest of your body. A surprising number of people come back from a shoulder problem only to pick up a knee injury straight away – or vice versa. Once again, this comes from trying to do too much too soon after the time off. It may also happen because you’re being so conscious about protecting your injured shoulder that you’re putting extra strain on other areas.
Always listen to what your body is telling you, and remember that it’s better to finish a session early than to find yourself out of training again because of another injury.
