Recovery. Recovery. Recovery. The Importance of Having a Recovery Regimen

So you’re rolling. Now what?

Congratulate yourself! You’re now starting to apply the techniques you’ve learned in class on another person. But how are you feeling after you train? Sore? Experiencing muscle fatigue?  Neck tightness? Although these are normal side effects, they can grow to become bigger issues the longer you train. If they are not so bothersome now, trust me…they will be. If you apply the “Law of Three” theory to your regimen, you’ll have the perfect system to aid your hard training sessions.

The Law of Three

When I think about my regimen, it reminds me of Marshall Cline’s Rule of Three. In a microscopic nutshell, the theory basically means finding one method that speaks for the group, so it can rule and be the leader. Therefore, your other two methods will be similar but not subversive to the leader. Need an example? Let’s look at some top 5 recovery methods.

  1. Ice baths- a common and inexpensive way to recover at home. The intensity from the cold helps to soothe muscle soreness, reduce inflammation and swelling.
  2. Massage therapy- Nearly everyone has seen a massage therapist. Massage therapy can be a beneficial way to target certain muscle groups that may be more sore than other groups.
  3. Chiropractic care- Even if you have gotten really good at defending that bow and arrow, it takes a toll on your neck? Or maybe you moved wrong and tweaked something in your shoulder. Some practitioners are on a weekly schedule with their chiro for an adjustment.
  4. Aquatic/Therapy pool- Water therapy will encourage the use of other muscle groups that may get under used from using the same muscles repeatedly. There is also little to no impact on your joints.
  5. Acupuncture- some Jiu-Jitsu practitioners see an acupuncturist to help loosen up muscles, correct any mood and hormonal levels that may be a side effect from training.

Let’s say you really like to ice bath for your recovery, but you also like the therapy pool at the local rec center, and you also like to do Yoga. Let’s also pretend that you’re like me- a busy-ass mom/professional/BJJ die hard, and you don’t have time to do all of those in one week because you’re so busy being a boss. You obviously choose the one that works the best. In this scenario the ice bath is law number one.

[Fast forward a couple of months] So you’ve been ice bathing now for a couple of months, but you’re not getting the same amazing results as you did when you first started. You decide to supplement ice baths with your secondary recovery options: weekly pool therapy and periodic Yoga (both located at the rec center because you’re exceptional at planning). #twobirdsonestone. The big take away here is that you have not only learned what type of recovery your muscles prefer, but you’ve established your regimen. A law of three recovery options to choose from OR cycle through that will get you back on the mats with little to no soreness.


I’m on the mat 6-7 days per week every week. If I’m not teaching, I am taking class and training for myself. One thing I have learned is to be as dedicated to my recovery as I am to this beautiful art called Jiu-Jitsu. Consistency!! Take it upon yourself to treat your body like the amazing machines it is. Create, establish, and live by your recovery regimen. Now go feel like McKenzie Dern on her day off!!


Jenifer Hordinski

Girls in Gis staff writer

Jenifer Hordinskiand her husband own and operate Katharo Training Center. Jenifer enjoys cooking almost as much as she loves eating. She also appreciates people who are spontaneous and well-crafted jokes. But above all, she loves training and teaching Jiu-Jitsu and spending time with her family over any savory impulsive joke.

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