I have always believed kickboxing involves extreme physical exertion that challenges my skill and stamina. After I emerge from a grueling match, I usually focus on the recovery phase, which is vital for keeping my performance up over time (Meeusen et al., 2013). In this post, I want to share what I have learned about the ideal rest duration for a fighter once they have had a tough bout, leaning on a few academic studies I have read.
Fatigue after a kickboxing fight
I notice that each fight leaves my muscles feeling banged up, and I also experience the kind of inflammation and glycogen drain that happens with severe exertion. From what I have gathered, these effects demand careful rest and recovery so I can dodge overuse injuries (Dupuy et al., 2018).
How Long Should a Kickboxing Fighter Rest?
Much of my research recommends a complete recovery window between 72 hours and two weeks, but that hinges on how intense the match went, the athlete's conditioning, and possible injuries (Halson, 2014). In my experience, we bounce back differently, so I monitor my signals.
The First 48 Hours
The first 48 hours are especially critical since my soreness and inflammation are the worst (Cheung et al., 2003). Around that time, I prioritize gentle movement, plenty of fluids, balanced meals, and restful sleep—because they all seem to accelerate my body's repair process.
Once I am past that initial couple of days, I like to add low-impact exercises, massage, or sometimes heat therapy to promote faster healing. Meanwhile, I will not skip good nutrition or consistent sleep since those are vital factors, as pointed out by Barnett (2006).
The importance of post-fight recovery
From personal experience, recovering after a ferocious fight makes all the difference in how I perform once I return to the ring. Recovery does more than soothe my aches; it can also improve my strength for future battles. If I listen to my body's signals for stress or pain and offer the necessary downtime, I believe I am maximizing my shot at a long and rewarding career in this sport.
