How to Care for your Handwraps

How to Care for your Handwraps

There’s only one thing worse than opening your kit bag and being hit by that grim odor of old sweat and unwashed kit, and that’s when one of your training partners opens their kit bag and you get hit by the odor of their old sweat and unwashed kit.

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Common Training Injuries And How To Treat Them – Ankle Sprains

Common Training Injuries And How To Treat Them - Ankle Sprains

You throw a leg kick, it connects beautifully as always, but when you return to your stance you land awkwardly and roll over you ankle. It hurts, a lot. Welcome to your new ankle sprain! Ankle sprains are pretty common in everyday life, not just sports, but sudden changes of direction and turning to throw punches and kicks definitely increases the likelihood that you might end up twisting your ankle.

What is an ankle sprain?

Like other joints in your body your ankle is held in place by a series of ligaments. An ankle sprain is the term used when you over stretch (or in bad cases tear) one of these ligaments.

What causes an ankle sprain?

The most common way to cause a sprain is to twist your ankle – you’re very suddenly stretching the ligaments that hold your joint in place further than they’re meant to be stretched. They get broken down into 3 grades depending on how severe they are.

Grade 1 – Mild over stretch, you might get some bruising and swelling but you can still weight bear. Quick recovery time. 

Grade 2 – Moderate sprain, overstretch injury with a partial tear. You ankle may feel unstable and hard to weight bear on. Longer recovery time.

Grade 3 – Complete ligament tear, severe bruising and swelling, very painful to weight bear and likely to feel really unstable. Longest recovery time. 

Can I train through it or do I need to rest?

You’re probably going to need to rest it, though maybe not for very long. Most ankle sprains fit into the grade one category and are self diagnosed and self treated – you turn your ankle over, its painful so you cut training short, get some ice on it and take some anti-inflammatory painkillers and you’ll be fine in a couple days. The grade two and three sprains are going to be more painful and will require more time away from training. 

Do I need to see my doctor?

Again, depends on the severity, but if it’s a bad grade 2, and definitely if its a grade 3, then you’re probably going to have to see your doctor. 

What treatments are there?

The good news is that you probably won’t need surgery, even for a grade 3. Typically treatment involves managing pain and swelling and then giving you exercises to strengthen the muscles that support your ankle. This may take a few months of physio though, so you’ll have to be patient. If you’re still struggling with ankle stability after a period of exercise and/or you keep twisting your ankle you may need to have an operation to secure the ligament in place.

How do I prevent it reoccurring?

Strengthen the muscles in your lower leg to support your ankle and work on some dynamic movement exercises (like hopping in different directions) to improve your body’s awareness of where your ankle is in space. 

Quick Tips on Finding a Martial Arts Gym

Quick Tips on Finding a Martial Arts Gym

New year, new you, amiright?  One of the most common New Year’s resolutions is to get in shape and start going to the gym – there’s a reason for all the busy gym memes filling up our instagram feed. Martial arts are definitely a great way to get yourself into the shape of your life, and you’re more likely to stick to your resolution if you’re having fun and learning a new skill too.

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FQ’s Early Predictions For The UFC Fight Of The Year

FQ's Early Predictions For The UFC Fight Of The Year

Fight of the Year is always a hotly debated topic, with many entertaining fights being suggested as deserving the top spot. With the end of 2019 rapidly approaching, we wanted to suggest our nominations (so far) for the best fights – here are our three favourites

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Five Recovery Methods to Improve Your Performance

Five Recovery Methods to Improve Your Performance

You’re smashing in training, eating right and putting plenty of strength and conditioning work but are you making sure your recovery is on point? If you want to maximise your performance you have to make sure that you’re putting your body in a position to perform at its best time and time again. So because FQ have always got your back we’ve put together a list of five recovery methods you can incorporate into your training program.

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How to choose the right Gi for you

How to choose the right Gi for you - Guest post by breakinggrips.com

The following article was submitted to Fight Quality by Ronan, a writer from breakinggrips.com.

The Gi is also known as a Kimono and is the traditional uniform of Brazilian Jiu-Jitsu. It was adapted from modern Japanese and is very similar to the uniform worn in Judo. Some BJJ schools such as 10th Planet do not use a Gi and train in  what is known as Nogi (rashguards and shorts) However the vast majority of Brazilian Jiu-Jitsu academies practice Jiu-Jitsu in the Gi.

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Choosing The Right Shorts For Boxing, MMA, Muay Thai and Other Combat Sports

Choosing The Right Shorts For Boxing, MMA, Muay Thai and Other Combat Sports

Shorts are an important part of the wardrobe in combat sports. They need to have ideal movement for whatever it is you’re doing, they need to be durable enough that they can put up with the punishment of even the most brutal training session and most importantly, seeing as they’re one of the few items you’ll wear when fighting, they need to make you look good.

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The Most Beautiful Boxing Gloves on the Market

The Most Beautiful Boxing Gloves on the Market

Here at FQ we’re about performance as much as looks. A great pair of boxing gloves needs to look good but also serve its purpose. That being said, there’s always going to be part of us that loves the feeling of taking an amazing looking pair of gloves out of your gym bag and feeling your training partners envious looks. 

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Breaking The Mould: Innovation In The Boxing Industry

Breaking The Mould: Innovation In The Boxing Industry

We live in a world which is constantly evolving. Even compared to just 10 years ago, the things around us are completely different. Today is the world where we can call a cab with an app, where we control our own homes with our phones, where cars can now drive themselves and where you can track your health with a watch. With some aspects of life it’s easy to see the effects of progress.

But what about in the boxing world? The innovation can be a little harder to see.

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The Three Best Fantasy MMA Websites

The Three Best Fantasy MMA Websites

We know that MMA is here to stay. A few years ago people would have told you that at best it would rise to the top of the underground sports pile, but thanks to epic fights and larger than life personalities the sport has found mainstream success. If you ask UFC President Dana White, the rise of MMA was inevitable:

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Are Smart Mouthguards Going To Change Everything When It Comes To Head Trauma?

Are Smart Mouthguards Going To Change Everything When It Comes To Head Trauma?

You may not have heard of it, but the Internet of Things looks set to take over. The idea of imbedding technology like sensors in previously ‘dumb’ equipment and monitoring their output is predicted to revolutionise everything from how our cities run to how we turn the lights off in our living rooms (thanks Alexa). This has translated directly to sports and sports performance, for fighters this includes a number of trackers you can fit into your handwraps to analyse your performance (We’ve reviewed the ones from Hykso, Everlast/PIQ and Corner), to receive details on what strikes and combos you’re using, how hard you’re hitting and how much work you’re getting done each round.

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UFC London (Fight Night 147) Weigh-ins and Predictions

UFC London kicks off today and is set to be a explosive night of fights! The undercard is slated to begin at 5pm GMT (1pm ET), followed by the main card at 8pm GMT (4pm ET). Seeing as it’s in our backyard Fight Quality have been following proceedings – the other day we went along to the open workouts and got some self defence tips from Jorge Masvidal.

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