How to prevent injuries in BJJ and MMA

BJJ/Jiu-jitsu, Judo, MMA and grappling are incredible martial arts that offer many benefits, both physically and mentally, but they do have high injury rates.

Unsurprising given that they involve throws, trips, sweeps, chokes, striking (In MMA) and joint manipulation...

Common injuries range from finger and toe dislocations and breaks to torn muscles, contusions and joint pain and swelling.

Fortunately, with the right preparation, equipment and training, you can reduce the risk of injury and continue to enjoy these amazing martial arts.

In this blog post, we’ll explore some tips for trying to avoid injuries.

Warm up properly

Before you start training, it's important to warm up your muscles and joints. This can help to prevent injury and prepare your body.

A proper warm-up should include dynamic movements, such as leg swings and arm circles, as well as light cardio exercises like jumping jacks or jogging, then building into functional exercises like rolls and break falls, and then ideally use something like flow rolling , light striking and pummelling drills to really make the warm up specific to full contact training. Warming up should include level and direction changing too.

It is important to then keep warm. I have been to sessions before where, after warming up, the coach has chatted for 20 minutes and everyone had got cold and stiff again, so watch out for this and don't be afraid to quickly warm yourself up again if this happens, or say something to the coach.

Use proper technique

One of the most common ways to get injured is by using improper technique.

Make sure to focus on using proper form and technique during training and drills.

If you are unsure about a specific technique, don't hesitate to ask your instructor or coaches for help.

Tip: Tap often in training... it is not the world championships! Leave your ego at the door. If you want to spar at competition level, do this as a separate session or as a structured part of your training with a partner who is also aware of the intensity.

Train with partners of similar skill levels

Training with partners who are much more experienced or less experienced than you can increase your risk of injury. Try to train with partners who are of a similar skill level so that you can both practice safely and effectively, but if you are mixing it up, just be aware of the levels and communicate with one another.

You are more likely to get injured by a white belt than a black belt too, as the black belt should be able to control their actions, however training respectfully is important and you should be shown respect in return.

Gradually increase the intensity of your training

It's important to start slow and gradually increase the intensity of your training over time. This can help to prevent overuse injuries and give your body time to adapt to the demands of martial arts.

Take breaks when needed

If you start to feel pain or discomfort, it's important to take a break and let your body recover. Continuing to train through pain or discomfort can lead to injury and set back your progress.

You can still cross train with weights or yoga or something similar as long as it is not stressing the same area.

Develop a regime that works for you

I am 37 and a hobbyist purple belt in Jiu-Jitsu, I also train and participate in others sports too, namely cycling and surfing.

I train BJJ 2 times a week, sometimes adding a 3rd if I make it to a Sunday morning open mat. I therefore try and do 1-2 sessions of cardio a week, on the bike or a walk with a weighted vest on, and I try to do 1-2 decent resistance training sessions a week.

I also do a daily routine of bodyweight and resistance exercises and specific exercises for injuries I have had to try and keep on top of them (rotator cuff and upper back mobility work). I often do these in sets throughout the day, like when the kettle is boiling at work or when I am brushing my teeth.

Use proper equipment

Make sure to wear protective gear, such as a mouthguard, to help prevent injury during training.

We also (obviously) recommend Warrior Grips socks, the best socks for Jiu-Jitsu, BJJ, Grappling and Martial arts, in our humble opinion 😉 😇 and Warrior Grips tape for taping your fingers and toes.

Hygiene

Wash your gear properly after every session, including your belt! and wash yourself well too, before and after training ideally.

Keep finger and toe nails cut and filed and cover any open cuts on your skin.

If you develop any skin irritations or rashes, get them checked out by your GP or a Pharmacist ASAP, most skin infections are easily treated but rapidly spread if not treated.

Stretch regularly

Regular stretching can help to improve flexibility, reduce the risk of injury, and improve overall performance. Make sure to include stretching as part of your regular training routine.

You can stretch as part of a cool down after sessions, or else do it as a separate session. Do not stretch directly before training or as part of a warm-up as this can increase the risk of injury.

Stay hydrated

Staying hydrated is important for overall health and can also help to reduce the risk of injury. Make sure to drink plenty of water before, during, and after training.

Nutrition

Try and eat a balanced, healthy and clean diet, this too can improve your overall health and fitness, prevent injury and help recovery.

Look after your training partners

Some people struggle to admit when they are injured or in pain. If you notice someone is struggling, try and check in with them, if they are training with an injury, encourage them to rest for now, it's better to miss 1-2 sessions and recover from a near miss than to have 3 months off because of a more serious injury that could have been avoided.

Conclusion - Preventing injuries

With the right preparation and training, you can reduce the risk of injury, but it is impossible to fully prevent it. Remember to always listen to your body, make safety a priority in your training and treat injuries, and your training partners, with respect.