Liga Combat · Recovery

BJJ Recovery: Bounce Back Faster

Train hard, recover harder — how to show up fresh session after session.

Recovery isn’t rest — it’s a routine. Sleep, fuel, mobility and smart hot/cold work are what let you train hard again tomorrow. Skip them and you plateau, pick up niggles, or burn out.

/ The two halves of recovery

⚡ Active recovery

Light movement & mobility on rest days
Easy flows, walking, gentle rolls
Keeps blood flowing without adding fatigue

For your off days — not another hard session.

😴

😴 Passive recovery

7–9 hours of sleep (the real MVP)
Protein + carbs to rebuild
Hydrate — you sweated litres on the mats

This is where most of the healing actually happens.

/ The #1 recovery mistake

Training hard every single day. More isn’t better — recovered is better. Constant soreness, poor sleep and nagging tweaks are signs you’re under-recovering, not under-training. Build rest and hot/cold work into the week on purpose.

Recover smarter

Re-Gen Hot & Cold Recovery Sleeve

Ice to crush post-training swelling, heat to loosen tight muscles before you roll. 360° compression for knee, elbow, calf or forearm.

Shop the Re-Gen Sleeve →

/ Recovery tips that actually work

Ice the fresh stuff, heat the tight stuff.

Prioritise sleep over one more late session.

Refuel within an hour — protein + carbs.

Deload every few weeks; your body keeps score.

/ FAQ

How long does it take to recover from BJJ?

Most soreness (DOMS) eases in 24–72 hours. A sharp or swollen joint is an injury, not soreness — ice it and rest it, don’t train through it.

Should I train when I’m sore?

Light soreness is fine and a gentle session can even help. Sharp joint pain, swelling or real exhaustion means back off and recover.

Does ice help muscle recovery?

Cold reduces swelling and pain after hard training; heat is better for loosening tight muscles. A hot/cold sleeve lets you do both.

Recover smarter. Train more.

One sleeve for ice and heat — knee, elbow, calf or forearm.