Injuries are common when training or participating in BJJ competitions. Although BJJ is a less risky sport compared to other Mixed Martial Arts, this does not rule out the possibility of getting injured.
Jiu-Jitsu does not involve striking; hence, there is less possibility of suffering a broken nose, teeth, or head trauma. However, you will still be prone to other injuries.
Here are 6 essential tips to help you avoid injury from Jiu-Jitsu.
1) Train for Strength
Strength training is one of the most crucial exercises in BJJ. It gives the athlete stronger armor to withstand the effects of hard training. Athletes that put more work towards strength training are less likely to get injured.
It’s essential to have at least 2 to 3 weight training sessions every week. Focus on the major muscles in your upper body and legs. This gives you enough balance and stability required in BJJ.
According to Supplement Science, you can also use health supplements to build strength, prevent injury, and make your workout more effective.
2) Do Pre-Workout Warm-Ups
Before you take part in any MMA competition or training, it’s always crucial to warm-up. Otherwise, your body becomes completely cold and the muscles become tight.
If you’ve gone for an extended period without practice, your body needs to recondition for the harder exercises.
3) Tap Early
According to top MMA professionals, most injuries happen due to an athlete’s fault. Letting your ego control you can make you fail to tap early, which might get you injured. Such injuries can sideline you for months or years.
It’s always important to understand your limits during training or competitions. Know when your opponent has gotten the better of you and tap early. It doesn’t make sense to wait until you are injured to tap.
4) Avoid Training With the “Crazy Guy”
Choosing the right training partner can keep you away from injuries. Avoid that overzealous guy in the gym who wants to behave like superman without minding injuries to fellow athletes.
Look for a training partner that you are on the same level with in terms of strength and skill. If you’re new to a gym or club, take time to study the vibe. This helps you to gauge your skills and identify someone who can help you progress without getting injured.
5) Avoid Training With New People
People who are new to the sport come with mixed fears and expectations. They might try to showcase their strengths in unnecessary circumstances. The new guy might do something weird during training that can cause you serious injuries.
The good thing about training with an experienced partner is that they can control the drills and treat you with kid gloves. This makes skilled fighters less dangerous compared to new ones during training.
6) Wait Until Your Injuries Heal Completely
You might be eager to go back to training after months of treating an injury. Although it’s exciting to get back in the game and work your way back to fitness, wait for your body to heal completely. Training around your injury could aggravate the problem, which could end your Jiu-Jitsu career.
If you’re injured, the best solution is to do nothing at all. Lie in bed, play some video games, or do anything that does not subject your injured part to further damage.
Once your doctor gives you a clean bill of health, start with simple warm-up exercises before switching to the harder ones.
Bottom Line
Jiu-Jitsu is supposed to be a polite sport with fewer injuries. Know when to tap and train with the right partners to keep your body injury-free.
Chewy gives a tip on how to train more BJJ and get injured less. It’s a tip many of us (who have trained for 20+ years) have learned. It’s a simple tip and definitely doesn’t apply to all rolling and training situations in Brazilian Jiu-Jitsu. But it can still be super useful to get more mat time in with less injuries. And this is important because more mat time is what progress is built on. So more mat time and less injuries (which also means more mat time) means you’ll have more chances to work on your game.
Stop Feeling Sore, Tired, And Injured And Start Being Preventative With Your Injuries. It’s Time To Become Bulletproof For BJJ!
- Get grappling-specific exercise routines to build mobility, strength, grip, and core, with or without a gym
- This system was designed by BJJ brown and black belts and professional fitness gurus Joe Worthington and James Tomlinson
- Get different exercises, sets, reps, and more to keep your workouts fresh and dynamic:
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