As mentioned in Part 1 of this series, I dove hard into injuries and injury prevention for jiu-jitsu in season 2 of the Order & Progress Podcast. I did this mainly because if you do combat sports it’s inevitable that you’re going to get hurt.
Also, because I’ve been on the mats for 12 years and I want to remain on the mats for as long as possible, well into my 40’s, 50’s, and beyond.
So, today I bring you five more lessons from five grappling pros from season 2. Now, understand, no matter how much advice you take or tools you add to your training there is no way to completely stop injuries from happening.
Jiu-jitsu is too dynamic and too unpredictable, but there are a lot of things you can do to reduce your chance of injury and give you the best shot of improved durability and longevity on the mat.
6. Pay Attention To Joint Health and Joint Training For Injury Prevention & Longevity
Typically when you get hurt on the mat it happens at a joint like the shoulder, elbow, or knee. Muscle strains are common too but the debilitating injuries that keep you off the mat for weeks and months are usually at the joint.
In episode 18, strength coach Kameron Ross explained how after sustaining a serious shoulder injury that required surgery he now puts an emphasis on joint health. This means regularly taking his joints through their full range of motion by using methods like Functional Range Conditioning to improve that range, along with building strength at the end ranges of motion.
There are many ways to improve joint health, and many systems out there to achieve this. I personally like Steve Maxwell’s Encyclopedia of Joint Mobility, as well as Kelly Starrett’s “The Ready State,” formerly known as Mobility WOD.
Kameron dedicates a separate training session just to FRC and joint health work a few times a week. If you’re getting hurt a lot, concerned with BJJ longevity, or just want “bulletproof joints,” add time for joint health training.
7. Asymmetries are normal and may not be the root of pain and dysfunction.
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Muscular asymmetries and imbalances are often thought of as the cause of pain and potential injuries. In episode 17 coach Alex Sterner explains how asymmetries in the body are actually normal, and many of the world’s most elite athletes have set records and won title despite their asymmetries.
He goes on to explain that there is nothing wrong with attempting to become more symmetrical, however we don’t need to think of asymmetries as the boogieman they are often thought to be.
He also explained that there are more effective ways to mitigate injuries than by eliminating imbalances. Using effective load management is one way, along with building more resiliency through progressive strength training.
Learn more from coach Alex in episode 17.
8. Do An Honest Assessment of Where You Are Lacking And Attack Those Areas
We are all guilty of having our favorite exercises and routines that we repeat more than we should. It’s often too easy to fall into the trap of doing what you love and neglecting what you actually need.
Rafael Lovato Jr strength and conditioning coach, Lucius Tirey, explained in episode 15 how important it is to be honest with yourself and expose the areas in your movement and performance that need attention.
Usually it’s those areas that will set you up for injury or poor performance. If you’re lacking strength you will lack the ability to absorb and mitigate force, which could lead to injury.
If you’re lacking mobility you won’t have the required range of motion to handle the compromised positions jiu jitsu requires.
If you lack the metabolic conditioning you won’t have the endurance or stamina to maintain strong positions.
Maybe its your ego that needs a check. Do you muscle through positions you shouldn’t? Or try to keep up with a younger, stronger, competitor?
Identify your needs and attack those areas to sure up any weak points to reduce injuries.
9. Knee Tears Are Common In BJJ, But You Don’t Always Need Surgery
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Doctor Smith is an expert when it comes to physical therapy for jiu-jitsu. In episode 19 we dove hard into BJJ knee injuries; what causes them, how to prevent them, and how to recover if you sustain one.
The truth is that knee tears, specifically to the meniscus, are very common in jiu-jitsu, however, you don’t always need to have surgery to repair them. In fact there are many people walking around with knee tears that don’t even know they have them.
There are measures you can take to fully rehab a torn meniscus that don’t require going under. The doc recommends working in a pain free range of motion, building hip strength and stability, and lowering the weight you traditionally use on leg exercises during the rehab process.
If you’ve sustained a knee injury, or ever do, this is the episode for you.
10. Find A Good Program And Stick With It!
JT Tomlinson is the co-founder of Bulletproof For BJJ, a brand built to help grapplers reduce injuries and improve their performance. Our episode was packed with insightful knowledge about how to do both, but one key takeaway was around the importance of following a program!
So many times I see athletes going into the gym with no plan or routine. Their strength and conditioning consists of a bunch of random workouts with no progressive roadmap to improvement.
JT is amazed how we all easily accept that it will take nearly a decade to get a black belt, but when it comes to strength and fitness gains we don’t accept anywhere near that amount of commitment. We want fast results and many of us are guilty of program hopping.
When you have a program based in science, results are inevitable. First, find a solid program, like this one, then commit to it for the long term. It will serve you much better in the long run.
Download your free mobility for BJJ ebook here to help prevent injuries and improve performance.
