How to Mitigate Post-Roll Soreness


Although Jiu-Jitsu means “gentle techniques”, it is not uncommon to leave your competition feeling sore. Muscle fatigue and soreness can set in when old injuries become aggravated or from the formation of new issues. Here are four helpful ways to ease those aches and problem areas:


Salt Stick talks about how adequate potassium intake can help to prevent some of the most common types of muscle cramping. Muscles rely on potassium to contract. Without sufficient intake, the muscles become too tight and sore. A temporary build-up of lactic acid can be caused by vigorous exercise. Taking care to keep your potassium stores at adequate levels will help to stave off lactic acid build-up. Not only that, but potassium is one of the valuable nutrients lost in sweat, and making sure you recover it is essential for good health. Potassium can be used as both a preventative measure and a treatment option. A recovery shake that is rich in potassium can help to alleviate muscle pain and get you back on the mat.

Hot and Cold Baths and Showers

Applying heat is one of the best things that you can do for your body after a tough day on the mat. A hot bath can be a miracle cure when looking to immediately relieve the soreness associated with post-roll pains. A good soak in a hot bath with Epsom salts can be even more effective. Fitplan explains that there are also many that claim that cold baths or alternating between hot and cold during showers can be incredibly helpful for healing. A hot tub is also a suitable treatment to soothe away this pain. Although some competitors swear by a post-workout ice bath, a hot tub can be just as effective and a lot more enjoyable.


The use of aromatherapy as a means to reduce muscle aches and pains is growing in popularity thanks to its ability to relax both the body and mind. Although the differences are slight, some users conclude that doTERRA oils perform slightly better than Young Living oils. Peppermint oil is especially popular because of its cooling and invigorating properties. Other recommended essential oils are frankincense for inflammation, lemon for energy, and lavender for relaxation.


Although it might seem like an unnecessary indulgence, a massage performed by a licensed therapist is actually a highly effective way to relieve pain brought on by Jiu-Jitsu. Move With Life talks about how massage can reduce inflammation, speed recovery, and prevent injuries. A solid massage protocol can also rehabilitate tired and sore muscles and get you back in competition.

Jiu-Jitsu is not an easy sport. Although some soreness is to be expected when you are giving it your all on the mat, taking the proper preventative measures, wearing the correct gear, and following effective treatment protocols can help to mitigate the issue.

Published in BJJ Blog
Ask A BJJ Question!


Please enter your comment!
Please enter your name here