Mixed martial arts -- also known as MMA -- combines karate, boxing, Brazilian jiu jitsu and wrestling in one fighting medium. Because MMA is a full-contact sport, athletes who practice it are prone to injury, exhaustion and muscle fatigue and pain. Injury prevention involves nutrition to train at your best, and learning moves and techniques that reduce your risk of fracture, bleeding and bone breakage.
Avoid Rapid Weight Loss
MMA fighters will fight in a certain weight class -- heavyweight, lightweight, for example -- to be best matched for their opponent in terms of size. Many fighters will attempt to lose weight quickly to fight in a lower weight class because these fighters tend to be stronger in a lower weight class. However, you should avoid rapid weight loss or unhealthy weight loss methods to lose weight. Examples of negative methods include dehydration, severe calorie restriction and wearing rubber suits to induce sweating. While these practices may temporarily help you lose weight, they can contribute to muscle deterioration, added demands on the heart and reduces your joint function, according to "FIGHT!" magazine. These can all contribute to injury during a fight and should be avoided.
External Rotation Catch And Throw
Shoulder injuries often plague MMA fighters, both due to overuse in throwing punches and due to takedowns, where pressure is placed on the shoulder joint as a fighter is brought down to the mat. To strengthen the shoulders, Eric Wong, an MMA fighter and trainer, recommends the external rotation catch and throw. Perform this exercise with a training partner. Only a small, lightweight plastic ball is needed. Stand with your training partner about 5 feet away from you. Hold your left arm at should height, then bend the arm to create a 90-degree angle between your forearm and upper arm. Face your palm toward the wall in front of you. Have your partner throw the ball to you, catching it with your hand. Slowly fling the ball back to your partner, but don't turn to face your partner. Repeat 20 times, then switch arms. Repeat for two additional sets on each arm.
Eat Pre-Event Meal
Consuming a low-fat meal that is high in complex carbohydrates several hours before a fight can give you the energy needed to perform at your best and avoid injury. Examples include skinless chicken, broccoli and wheat bran. These foods will break down in the time between your meal and the fight. This will give you added energy. Drink an electrolyte-containing beverage 15 to 20 minutes before the fight for an added boost.
Stretch
Many MMA fighters become injured due to inflexibility that prevents the body from moving fast enough to avoid a punch or kick. This is particularly true for injuries to the neck, according to Sports Injury Bulletin. Whiplash and neck fracture are common injuries during an MMA bout. To protect against this, stretch the neck and shoulders before a match to avoid these injury types.
