Loughborough Sport Science – Review (BSc Sport & Exercise Science)


Please bear in mind that I graduated over ten years ago.

Positives of Studying Sport Science at Loughborough University

  • Amazing university; with unbelievable facilities.
  • The university is one of the best in the country
  • The work ethic of the students is unbelievable
  • The Sport Science staff boast some of the leading experts in the country
  • Loughborough has the best reputation in the country for Sport Science
  • Best sports facilities anywhere in the UK (arguably)
  • You can study Sport Science & Maths or Sport Science & Geography etc. rather than just Sport Science
  • The campus is immense. You don’t really need to go off campus for anything
  • There are several gyms, all top-notch with good instructors.

 

 

Negatives of Studying Sport Science at Loughborough

    • For me, it was like a poisoned chalice when it came to getting a job. I had a first from Loughborough, I couldn’t get a job within the sport science industry and nobody would give me a chance at a job in enough industry due to being overqualified.
    • Other graduates struggled to get a job in the industry, especially if they didn’t have a network within a sport’s organisation. My friend from Stoke on the same course is a car salesman now, my friend from London is a photographer, my other friend from London is a teacher at a public school
    • The Personal Training industry is hard to break into due to the number of qualified PTs. The barrier-to-entry isn’t there anymore due to all the courses you can do in months or even days
    • Some lecturers were hard/near impossible to contact
    • Unforgivingly elitist at times. For example, I vividly recall my marathon runner friend being taunted brutally by the coach teaching us shot put. Love to see him run a marathon!
    • Expensive, to the point of being a rip off at times. I didn’t go to the fresher or the graduation ball due to the expense – graduation ball was over £100 if I remember rightly. Also, each lecturer had their own book published and that was always the module text book – usually costing about £30 a pop.

Before studying Sport Science at any university I would just advice people to have some kind of a plan, and a contingency plan when it comes to getting a job at the end of your studies.

Post-Graduate depression is a real problem that nobody seems to want to talk about.

Most universities just want your tuition fees and aren’t too fussed about what happens to you after graduation. It’s not their responsibility either; it’s yours – look at the job market and research career prospects before committing to any degree.

On the plus side, a Sport Science degree from Loughborough will always command respect within the sport’s industry. If you can’t get a job with your Sport Science degree, use it to do a post-graduate qualification in something else.

For example, I had a degree in Sport Science and an MSc in Nutrition, and couldn’t get a job – so I did a post graduate diploma (distance learning) in Digital Marketing; and managed to get a good job within a few weeks.

Experience is essential when applying for any job, if you want to work in the sports-sector, do some voluntary work and/or start your own business. For example, you could give pre-season nutrition talks to lower-league clubs for free, just to build up your CV.

—————————————————————————————–

To summarise, it’s an excellent university and nationally renown, if not world-renown for the calibre of Sport Science graduates it produces each year. Just don’t be too disheartened if you can’t get a job straight away; the Sport Science industry is tricky to enter into if you don’t already had a foot in the proverbial door.

 

I wrote about my post-graduate job hunt here on Careerfuel.net

I also wrote about my issues with ‘post graduate’ depression on my blog here

Did I mention Loughborough is awesome for sport?

 

Image Source

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Joe Rogan – Fasting (Intermittent & Fasting Mimicking Diet)


Fasting is the latest and greatest bio-hack for health, performance, wellbeing and longevity.

Mind you, it has come into fashion relatively recently, but it’s been around as a health-protocol for hundreds of years.

Fasting is so old, that it’s new!

plato quote - i fast for great physical and mental efficiency

There are different types of fasting.

  • Intermittent fasting – fasting for up to 24 hours
  • Prolonged fasting – when you start fasting for 2 days or longer
  • Time-restricted eating – involves eating when your metabolism is optimal, and when you’re not eating, you’re fasting
  • Fasting mimicking diet

Intermittent fasting, arguably covers Time-restricted eating as well.

People use the terms interchangably anyway.

Many of the popular Time-Restricted Eating Protocols include:

  • 16 Hour Fasts. Typically only eating between 12pm & 8pm each day
  • 5:2 Day Fasts. Consuming 10-20% of caloric requirements 2 days a week and eating normally the rest of the time
  • OMAD – one meal a day. Usually eaten early afternoon.

Prolonged fasting will shift metabolism from glucose to ketones/fatty acids.

Ketone production and metabolism has a range of benefits. For example they have strong anti inflammatory effects and can help inhibit specific types of cancer.

The main danger of fasting is the low blood sugar levels (which are also what drive many of the health benefits!).

It’s best to start of with smaller and shorter fasts and build up to longer ones. Dizziness and fatigue are the main side effects, which can obviously be dangerous if operating a machine, car etc.



Joe Rogan Experience & Dr. Peter Attia on Fasting

Dr Attia states on the JRE that he only eats once per day when he is in New York, or at least within a 2 hour window.

He will fast for 22 hours, then eat within a 2 hour window.

When he is at home – he is based in California, he will typically fast for at least 16 hours per day and eat within an 8 hour window.

His diet is not especially low in calories however, he tends to eat around 3,000 calories per day.

He’ll eat a huge salad, with meat such as game meat and some starchy carbohydrates.

  • There is no specific evidence to suggest time-restricted eating increases lifespan in people
  • Caloric restriction – eating slightly less calories than those required to cover your proposed caloric demand; does increase lifespan
  • During fasting our epinepherine and norepinepherine rise – making us more focused
  • Dr Attia also mentions a drug call rapamycin; that increases life-span


Joe Rogan Experience & Dr. Rhonda Patrick on Fasting

Dr Rhonda Patrick has popularised the use of vitamin D as a supplement and arguably the original proponent of fasting that reached the MMA community.

Some notes from her podcasts on the JRE

  • Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis 
  • Fasting has a positive impact upon the gut microbiome/flora (study here)
  • Time restricted eating can also work in line with the circadian rhythm – i.e. eating during daylight hours – ideally, don’t eat after 7pm
  • One of the main benefits of fasting is called autophagy. This process clears away damaged cells & activates stem cells
  • Fasting is still beneficial, even when you drink black coffee – although it could have an impact upon the benefits
  • caffeine can also shift the circadian rhythm/clock
  • Do Not consume any protein or amino acid supplements whilst fasting
  • Aerobic exercise appears to be beneficial during fasting
  • End your fast with some protein & some carbohydrates
  • It’s good to consume an electrolyte supplement during longer fasts (3-10 days)
  • You don’t need to consume food before you exercise – there’s no benefit for aerobic exercise lasting less than an hour
  • There is benefit of eating prior to weight-lifting & sprinting training session and aerobic exercise (e.g. jogging) for more than an hour

Dr Rhonda’s Website is here

fasting quote


Joe Rogan GSP – Intermittent Fasting

In this podcast George Saint Pierre (GSP) stated that he had terrible gastric issues whilst trying to bulk up for jis middleweight fight with Michael Bisping.

He even states that he’d be sick in his mouth a bit whilst still trying to eat and that he had blood in his stools.

Since starting intermittent fasting, his gastric/digestive issuew have cleared up and his body fat has actually gone down


The Fasting Mimicking Diet

Designed by Dr Longo, the Prolon fasting mimicking diet is designed to replicate the benefits of a longer fast.

To be completed several times per year (ideally once per month), the commercial version involves ordering nutritionally-dense, low carb pre-prepared meals that provide 35 to 50% of normal daily calories.

The 5 day’s meals cost over $240 at the time of writing.

The diet is designed to help increase wellbeing and lifespan and is backed by decades of research.

You can find more information about the Fasting Mimicking Diet on the Prolon website

 

 

Dr Rhonda Patrick has recently published a comprehensive article on time restricted eating here.

 

 

Consult a doctor and diet at your own risk

 

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Joe Rogan – Inversion Table


“I’ve suffered from several back injuries over the years from jiujitsu and working out. One of the things that has helped me a lot is using one of those Teeter Inversion Tables…I strap my ankles into this thing and I hang upside down – it’s a great way to decompress your back and get rid of pain.”
Joe Rogan

 

Apparently the father of medicine – Hippocrates was using inversions to treat a range of disorders, back in ancient times.

inversion table

How do Inversion Tables Work?

Inversion tables effectively work by reversing the effects of gravity on the spine – decompressing, rather than compressing the spine and the rest of the body.

It’s feasible but not proven, that an inversion table and inversion table therapy may relieve back pain and help posture – by preventing that hunch over posture of an elderly person.

It may also aid recovery from intense training, by improving venous return and lymphatic drainage.

Inversion tables may work by ‘muscle traction’ rather than spinal decompression.

Hanging upside down is more likely to relieve pain by stretching spinal muscles and connection tissue – rather than having much of an impact upon ‘disc-space’

 

 

 


How Do you Use an Inversion Table? (at your own risk)

For sciatica and other back problems, start off with the table on a slight incline, 15 to 30 degrees for 1 to 2 minutes.

Build up daily until you are comfortable with 10 minutes at 60 degrees.

Be aware that inversion will increase blood pressure and have other effects on the cardio vascular system which may not be desirable for those at risk of stroke or heart attack.

Some of the better quality inversion tables will contain a harness which will allow you to release your arms from the handles on the table – this will allow you to stretch your neck and hold your arms above your head to stretch your arms too.

 

Summary of Inversion Tables

Inversion tables might be a worth adding to your prehab-routine, if you are an MMA fighter or a BJJ player – due to the constant pressure on the spine.

  • Much anecdotal evidence for their effectiveness
  • Some scientific evidence to support their use – study here
  • Improves circulation & recovery from exercise
  • May relieve back pain for many
  • Not suitable for all due to issues with blood pressure

 

See also my article on the DIY massage gun

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Jon Jones vs Thiago Santos videos


 

 

Spoiler below…

The Brazilian fighters are the toughest in the world but the American camps always come up with the superior game plans.

Thiago was also injured in the first round to be fair.
Rematch ia a muat

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Wellness Podcast – Attempt 1


This is my first attempt at doing a podcast. It’s not great as it’s just mean and I’m not that exciting. Will try and do better next time.

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Cylocybe Review – Mushrooms UK


So after researching and procrastinated for years, I bought some mushrooms spores and 2 growpots from Cylocybe.com

The company is 100% legit and the customer service is excellent.

The only thing I would say, is they could really do with some images, or a video on their guides pages.

The guides are pretty long and a bit confusing. Images with annotations, or ideally a video would help a lot.

I’ve only just inoculated my grow-pot from cylocybe.com so I can’t say how well its turned out. Wish me luck anyway, I’ll update this post as soon as I have an update!

mushroom growpot

  • 11 days later – no sign of the myecelium – think I may have killed it putting it in the window. Getting conflicting advice as to whether it should be in a dark cupboard, or in indirect sunlight.
  • 20 days later – some myecelium is growing! Not sure what to do next, best find out

Ace tho!

mushroom grow pot uk

mushroom mycelium

white fluffy bit coming underneath the injection port

cyclobe review mushrooms

No idea what to do with this stuff

4 weeks later and the pot is nearly ready for the next stage…


A Guide to Growing Mushrooms from Spores

Equipment

Grow-pot kit from cylocybe.com which contains

  • Spores
  • Syringe
  • Grow pot with black injection ports
  • Gloves, facemask, alcohol wipes

 

1. Find a clean area to inject the spores – not the bathroom or kitchen due to mould growth

2. Clean your hands, face etc and if you have them, put on rubber gloves and a face mask

3. Attach the ‘pin’ (sharp bit) to the syringe

4. Push air out of syringe, then insert the pin of syringe into the spores vial/bottle, and pull the back-end to suck out the spores

5. Rub the port with the alcohol wipe and inject half of the spores into the pot’s substrate

6. clean the other black, injection port and injection the second half of the spores

 

There’s some confusion over where to place the pot at this point.

I placed my in the window for 3 days and then in a cupboard for 10 days, and it appears to have grown fine.

It will take 3-5 weeks for the grow-pot to be consumed by the mycelium

 


Stage 2 – Fruiting the Mycelium to Mushrooms

 

2.1 – dunk & roll the mycelium

Equipment

  • Container to fill with water
  • Vermiculite (the brown / Yellow-ish package – see image below)
  • Large bowl

 

Dunk

  1. Clean an area near your sink
  2. Fill a container with water (to put the pot(s) in)
  3. Take off the grow-pot lid and tap it’s bottom until it comes out, into the container
  4. Keep them submerged for 24 hours and covered e.g. with the lid if it’s tupperware

 

Roll

  1. Take the vermiculite and bowl – enter the vermiculite into the bowl
  2. Take the cakes (growpot contents) out of the container and rinse under water
  3. cover the entire cake, with a coating of vermiculite

 

 

 

2.2 – Fruiting in the Bag

Grow the little blighters in the bag:

 

grow-kit-items

Equipment needed:

  • Perlite
  • Plastic bag with air filter stripe (shown above)
  • Sieve
  • Foil
  • Misting bottle with water

 

Step 1  – Rinse the perlite with cold water, you’ll probably need a sieve.

Shake off any excess water but make sure it is still damp

Step 2 – add the perlite to the bottom of the bag

Step 3 – add foil on top of the perlite

Step 4 – Add the mushroom-mycelium-cake on top of the foil. Do NOT touch the perlite

Step 5 – Fold over the top of the bag.

Step 6 – leave for 12 hours before misting the mushroom-cake. Mist 3 to 6 days after the first 12 hours

 

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The Healthy “Ginseng” Jiaogulan Tea


What is Jiaogulan tea?

Jiaogulan tea, is also known as Gynostemmapentaphyllum.

It can be bought from most good health food shops and has a taste similar to green tea. It is native to China where it is often referred to as “Southern Ginseng” due to the comparable medicinal properties.

It has been used in traditional Chinese medicine for thousands of years, with beneficial effects reported to include the treatment of inflammation and atherosclerosis.

Jiaogulan Tea.

It is said that people from the Mountainous regions of Southern China would drink the tea before work to increase energy and stamina, and that many people from the Guizhou province who drank the tea lived to be over 100 years old.

This has given the tea a grand-mystique in towns and villages of China for centuries, with some locals even referring to it as “the tea of immortality”.
The tea’s legendary reputation for delaying the effects of aging was reinforced by a census of China taken during the 1970s.  Upon investigation, it was confirmed that people living in regions where Jiaogulan tea was a popular drink, had a much greater likelihood of living into their 100s.


Jiaogulan tea- Rich Anti Oxidant source

This impact upon longevity may be due to the fact that the tea is a proven adaptogen and antioxidant- it can enhance one’s ability to cope and respond to the physiological effects of stress. Recent studies have also suggested that the tea may have anti-cancer properties; due to it’s capacity to act as an antioxidant and to directly influence the death (apoptosis) of cancer cells.

The antioxidant effect was demonstrated by a study conducted by Wang &Luo in 2007 and Razmovski-Naumovski et al, 2005, who attributed the antioxidant value of the tea, to a substance called “gypenoside”, a type of saponin.

Saponins are phytochemicals which have beneficial effects on cholesterol, the immune system and prevention of cancer.  They have the distinctive ability to produce foam when soaked in water, and are found in several plants such as legumes and yucca. There are several studies to suggest that saponins can help to prevent cancer, particularly colon cancer.


Health Benefits of Jiaogulan tea

 

1. Adaptogen – the tea helps to neutralise the physical effects of stress and fatigue, and enhances stamina. It helps to keep the body ‘in balance’ i.e. if the body shows signs of stress and/or fatigue, adaptogens will help to bring it back to the natural state in terms of stress hormones etc.

2. Cholesterol Reduction – saponins contained in the leaves help reduce blood-cholesterol levels, by combining with secondary bile acid and cholesterol and preventing the body from absorbing them.

3. Immunity booster – the antioxidant properties of the tea, and the saponins within the leaves help to boost the immune system.

4. May help prevent cancer – gypenoside has been linked to the death of cancer cells, and may particularly help to prevent bowel cancer.

5. Anti aging – by virtue of its ability to scavenge free radicals and act as an antioxidant; the tea can potentially prevent some of the effects of aging.  It has also been suggested that the tea may increase longevity and susceptibility to certain conditions by reducing nitric-oxide production in the body.

 

Conclusion:

Whilst jiaogulan tea may not have gained the popularity of the likes of green tea; it certainly has many noteworthy health benefits that justify giving it a try.  What makes jiaogulan unique from other teas is the huge array of health benefits it offers. From cholesterol reduction, to treating diabetes, insomnia and bronchitis, consider picking some up next time you are in a health food store or Chinese herbalist’s.

 

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Cross Training for MMA – Infographic


Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn’t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and conditioning, in addition to your technical exercises, is key to continued improvement.

Developing a cross-training routine which includes both anaerobic and aerobic exercises helps increase endurance and prevent injury.


Aerobic Exercise

Aerobic exercise is generally longer in duration than anaerobic exercise. A 3000m run and a marathon would be classed as aerobic exercises or events.

Aerobic Exercises Aerobic or “with oxygen”, training triggers an increase in heart rate and breathing, but are not so strenuous that they cannot be continued for a good length of time. This type of exercise is used to improve cardio. Examples of Aerobic Exercises:

● Yoga

● Brisk Walking

● Hiking

● Dancing

● Cross-Country Skiing

● Rowing

 


Anaerobic Exercise

Anaerobic exercises include a 100m sprint and a shot put. They are short, explosive exercises or events and require ‘fast twitch’ muscles which generate power quickly, but also fatigue relatively quickly.

Anaerobic Exercises Anaerobic or “without oxygen”, on the other hand, are closer to a HIIT tempo, where the intensity is much higher and the activity can only be performed for a short period of time. Anaerobic exercises are typically accompanied by shortness of breath and higher heart rates.

Examples of Anaerobic Exercises:

● Heavy weight training

● Sprinting

● Running

● Cycling

● Jumping

 


So How Do MMA Fighters Benefit from Aerobic and Anaerobic Exercises?

Keep fitness training specific to MMA. MMA requires explosive, anaerobic movements as well as a great base of aerobic fitness.

MMA sports are highly complex physiologically and use a wide range of abilities and metabolic mechanisms during training and competition. High physical and technical demands such as grappling, kicking, and punching require extreme anaerobic power and aerobic fitness levels in order to endure multiple rounds of high intensity and intermittent efforts.

Whether you’re into kickboxing, muay thai, or wrestling, both anaerobic and aerobic exercises teach your body how to use oxygen more efficiently. Being able to maintain good oxygen levels is a major determinant for endurance and speed during a fight. Muscles need oxygen to function and to make energy to push your body through that match or workout.

These types of exercises can help improve your overall physical condition giving you more power, explosiveness, strength, speed, agility and muscular endurance.

 


Which Exercises are Best for Me?

The Journal of Sports Science and Medicine conducted a study on the effect of short-term sport specific strength and condition training on the physical fitness of MMA athletes. They selected 17 experienced fighters and split them into two groups.

One was focused on a short-term complementary sport-specific strength and conditioning programme and the other was focused on a “regular” strength conditioning programme commonly used by MMA fighters.

The results show that a high-intensity, low-volume strength and conditioning training programme specific to MMA –  resulted in significant performance improvements for well-trained fighters in comparison to the regular training routine commonly used by MMA fighters.

While there are many great aerobic and anaerobic exercises such as cycling, swimming, and running to choose from, it’s best to define the physical demands of your particular sport in order to develop a proper training programme.

To help, here’s an infographic detailing cross-training workouts for these activities that are specifically curated for those involved in combat sports. The levels “beginner” through “advanced” are based on your perceived level of fitness.

crossfit-workouts-graphic

Infographic from Made4Fighters.com

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How to Treat Golfer’s Elbow (Pain inside the elbow)


Golfer’s elbow – also known as medial epicondylitis is very common for tradesmen, grapplers and MMA fighters.

It is often caused by overuse of the flexing muscles of the hand – which contract whenever you grip anything. The overuse can often lead to inflammation and tendinitis.

You should look to rest and stretch your wrist flexors, strengthen your wrist extensor muscles and  reduce inflammation both locally around the area and systemically – in your body generally.

 

Summary:

  • Drink Tart Cherry Juice & Supplement with Curcumin to reduce inflammation
  • Don’t consume vegetable oils or sugar as this causes inflammation
  • Strengthen Wrist extensor muscles
  • Stretch Wrist Flexor muscles
  • Promote relaxation in the muscles surrounding the injury with magnesium and kava kava
  • Avoid heavy bicep curls and barbell bench press
  • Use lifting-straps for chin ups & other exercises to put less stress on your flexor-muscles/grip.
  • Don’t hold the pads or hit a heavy bag – get a ‘top-and-bottom-ball
  • Ice your elbow after training
  • Use a sauna if you have access – this helps reduce inflammation
  • Invest in a massage machine to remove scar tissue and promote relaxation in the wrist

 

Screenshot_2018-08-25 Cooking with vegetable oils releases toxic cancer-causing chemicals, say experts

Another Sensational Headline About Nutrition but it’s generally good to avoid vegetable oils

Golfer’s elbow is a very common injury in both BJJ players and MMA fighters. It is a form of tendinitis brought on by over-use, usually of the wrist-flexors.

From my experience there are 3 things that cause problems with the inner-elbow:

  • Gripping all the time – developing wrist flexor strength & not extensors
  • Holding pads
  • General inflammation & over-training

You can address the problem in several ways, we’ll separate them into 3 categories:

  • Reducing inflammation
  • Reducing muscle tension
  • Rebuilding tendon strength (if possible without HGH)
  • Strengthening Flexor muscles

Reducing Inflammation in the Elbow

For a ‘quick-win’ try reducing inflammation.

There are a number of ways to do this including:

  • Restricted-time eating / intermittent fasting
  • Ketogenic diet
  • Supplementing with Tart Cherry Juice
  • Supplementing with curcumin and/or turmeric
  • Supplementing with omega 3
  • Reducing consumption of sugar & vegetable oils
  • Cold showers/cryotherapy
  • Saunas / infra-red lamps

I’ve found good results from drinking tart cherry juice with my main meal in the evening, using cold showers and the Wim Hof method, and using an infrared lamp.

cherry juice review

Selfie Wanker – with Cherry Juice Concentrate


Reducing muscle tension

obviously stretching is the ideal way to reduce muscle tension, but a lot of people are also deficient in magnesium, which causes a range of health problems.

Some quick wins for reducing muscular tension include:

  • Supplementing kava kava (at your own risk, is illegal in the UK now)
  • Supplementing with magnesium glycinate and/or a magnesium spray
  • Epsom salt baths – be careful not to use too much & get dehydrated
  • Stretching

Rehabbing the Actual Golfer’s Elbow Injury

I’ve had golfer’s elbow since I was 17 in my right arm. It started when I was holding pads in JKD class and doing weights all the time with bad technique.

It’s got a lot better since I stopped doing:

  • Barbell bench press (do dumbbell instead)
  • Free weight bicep curls (use bands instead)
  • Do chin ups using Wrist-straps

It’s also got a lot better when I’ve started strengthened the extensor muscles in my wrist with:

  • Bottom up – kettlebell shoulder press
  • Reverse bicep curls (with bands)

 

  1. Bottom up – Kettlebell presses

kettlebellgolferselbow

2. Reverse Curls

wristextensors

 

 

Here are some more decent exercises:

 

 


 

Massage for Golfer’s Elbow

 

I don’t know how to specifically massage your forearms and wrist to breakdown scar tissue and relax the wrist flexor muscles – however, I have found my DIY massage gun very helpful.

If funds allow, I would also invest in a TimTam massage gun.

Joe Rogan massage

Click here to visit the official website & buy the machine

click here to see how to build your own from a powertool and a tennis ball.

 

 

And finally…

if you have joint and tendon pain in general, then supplementing with collagen and/or gelatine may help alleviate some of the pain according to recent research.

 

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The Joe Rogan Neck Hammock


As you may have noticed, everyone who has competed in MMA and/or Brazilian Jiu Jitsu who goes on the Joe Rogan Podcast, and is over the age of 40 – has extensive spine-problems.

Big John McCarthy for example, has had multiple operations on his neck and still has problems with it. Same goes for the likes of the great Bas Rutten and Michael Bisping.

 

If you can’t afford some stem cell therapy – not many of us can – there are some half decent treatment options available.

For example, the neck hammock (also know as – “the Joe Rogan neck decompression device” thanks to Joe mentioning it a few times), offers some relief via the process of spinal decompression.

There are a few hammocks on the market, but I think this is the one Joe has:

Joe Rogan Neck Hammock

Link to buy the item (NOT an affiliate link)

 


I would personally, first consider an inversion table before purchasing one of the door frame neck hammocks, although they are a lot more expensive – for now I just hang off the back of the sofa.

Joe Rogan inversion table

Link to buy the item

You literally strap yourself in and hang upside down. Your whole spine gets decompressed, not just your neck.


 

Prevention, is of course, better than cure. I would always recommend drilling lots of technique and keeping sparring and rolling to a minimum. At least full-on sparring and rolling.

If your neck is just stiff and painful, you may have issues with the muscles being tight, rather then the discs in your neck.

Magnesium glycinate and magnesium spray is fantastic for stiff muscles – I use these supplements along with an infrared lamp on my neck most nights. Foam rolling, stretching and trigger point therapy should be part of your daily routine.

 

 

Tips for protecting & rehabbing a neck:

  • Supplement with magnesium and/or epsom salts
  • Infrared Lamps or Sauna
  • Trigger point therapy
  • Spinal Decompression
  • Inversion table

 

For more info on treating a stiff neck, please see my specific blog post

If you like this post, you may also like our post about the Joe Rogan Inversion Table

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