Rib Injuries: How to deal with them to get back to BJJ faster.
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- čas přidán 18. 07. 2022
- Have you Popped or Cracked a rib? Torn a sternal cartilage? All of these are highly painful injuries and take forever to heal. They take even longer to heal if you come back to training too soon. JT & Joey tell their own stories of torso trauma and give the best approach to recovering from this terrible scourge of the grappling game.
• Initial Treatment
• Stabilise; Can you cough without pain?
• Build back Range Of Motion
• No sit up = No BJJ
It can be frustrating as this injury will require patience as it takes months to fully settle down but your management and care using these tips will reduce the time off the mat.
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Thanks so much for the advice, and steps towards recovery. I broke a rib rolling a few weeks ago, and at the time I could barely walk. I'm doing much better now, and have been toying with the idea of going back even though I still have pain. Your idea of testing through training was a great idea. Thanks again
Thanks for the video! I’ve been looking everywhere for advice on getting back to training, but most people just throw the longest period of time to be out at you because they don’t know and can’t relate. I appreciate the candid nature of the content…I totally felt called out on that “oh I’ll just drill and then I’ll just do a few rolls” but it’s good to hear an actual plan rather than just sit back and do nothing. Also, for woman out there, I got a rib/chest vest for contact sports from Zena, and it can definitely help us smaller people training with much larger partners, without restricting your movement! After my second rib fracture I invested in one. Just throwing it out there bc once again it’s not widely discussed. Thanks guy for the video!
Great video. Great advice
You guys are awesome. You know what we need!
This is incredibly informative and well put together. Really appreciate your perspective.
Thank you for taking the time for putting this together .
Really needed this thanks! Only been training for a couple months and tore in-between my dislocated rib in the rear, wicked painful but I have been trying to find someone to give advise towards continuing BJJ. BJJ is the reward for me so I am going to do it as long as I physically can. Such a bummer to have to stop for awhile just as it was starting to mack sense haha. Thanks fellas
You're welcome. Don't rush back! Long game.
Perfect. I've gotten 2 injuries this year as a white belt and it sucks to have to wait to get get back to the mat again. Sets you back learning process
yep, injuries suck : )
Good tips! I had a really bad rib injury from a tournament and took 1 week totally off from bjj, 2nd week back in class I only went 3 days instead of my usual everyday and only did light drills that didn't hurt. 3rd week back worked in light rolling and felt good. Takes time but it's worth it!
good to hear!
That sounds like a bubu, not a really bad rib injury....
Thank you guys! This was really helpful
happy to help!
Old grizzled brown belt, just had my first rib tear last week. I take back all the shit I talked on Tyron Woodley.
Very helpful video. Started BJJ 6 weeks ago having no idea what I was getting into, thought it would be a great activity for my son and I to do together. I went from general/occasional exercise to a sport that demands a lot from the body. Ended up with 3 areas of my chest popping in 3 different weeks as well as a chronic pinched nerve in the neck flaring up but I continued to go to practice without telling anyone out of embarrassment, ignorance and pride. Good information here. I feel pains, pops and crackles when I breath so it’s probably time to focus on other strength exercises while I wait out the healing. super discouraging to be put out so early in the game. Thanks for the advice!
Something that my therapist thought me was to do breathe deep and exhale very slow throughout the day and test the waters slowly the check progress of healing. No cutting corners just chill and do other things.
good call from the therapist : )
Ty guys ❤ dealing w this now
Thanks for talking about rib injuries. I think waiting 2 weeks before seeking any professional advice should be the norm if the pain hasn't reduced significantly. The stretching and isometric holds to get blood to the area is something I will work on
All my jujitsu problems often lead me to you two boys! Ribs wrapped at the mo. 😂😂😂
I got a rib injury in one of my first few lessons from a knee on belly. Was an absolute killer and it took ages to recover
What an awesome 'welcome to the team' you had ; )
Knee on belly popped mine on weds night, hit the wrong part of my rib at the wrong moment.
This is a great podcast.
Thank you for sharing, awesome content.
Great video. Where can I find your video on workouts you talk about in here the cobra etc?
Any tips for prevention? Or do the rehab exercises provide the same benefit?
I tore my cartilage 3 weeks ago. I have used BPC-157 and collagen UC2 to help me heal quickly. I also used a sauna everyday to help blood flow.
Very helpful. Only the first month into my bjj journey and gutted I have to take weeks off to recover from rib injury….. but that’s the reality.
Great video, thanks. I got a bad rib injury while rolling about 9-10 months ago, I think a cartilage tear with a rib that tore out or popped out (initial x-rays didn't show anything)...the end of my rib is sticking out like described in this video. I had a month or two of intense pain and basically just stretching or light aerobics, but had too much pain to deal with pretty basic life functions and certainly no jitsu. I started training jiu jitsu again around the 4-5 month area after the injury. My question is, I have the same thing described in this video where it's healing with a bump or "tent", which is the end of the rib is still sticking out a little bit. Now that you are healed, do you ever still get pain there? Is it still an area that you mentally baby a bit, or have you regained confidence rolling full-on? I still after about 9 months every once in awhile feel it strain and then its sore for a few days or week. This to be expected at this stage of recovery? I'm back to most jitsu, sparring like 90% intensity, but I'm still have some issues time to time, sometimes from jitsu but also from pull-ups or whatever. Thanks again.
Ugh. Until last Monday I was the brand new 54-year-old white belt in the class. Monday was my 9th lesson.
And the brand brand new 120kg white belt doing his 2nd lesson dumped me to the ground and dived onto my ribcage.
Uuuuuuugh.
This is a great video. I just came back from having 5 months off with 3 broken ribs. All I wanted to do is get bsck to training while I was off. Now that I have been back a couple weeks now I am just nervous with every roll. I don't want to reinjury them cause it was the worst pain I have ever experienced. Is there an easy way to get over the nerves?
You guys rock, my ribs still give me the Fritz sometimes but all your advice is solid. I did absolutely nothing for recovery and got injured the first day back. Now I got this annoying golfers (maybe tennis) elbow (a training partner got me with a flying armbar) and now it’s always sore when I extend it. Hurt it again when I went to break someone collar grip and I extend my arm too quickly. Regardless you guys are amazing
Check out our latest elbow prep video! Hopefully helps you out
People do flying armbars while training and rolling?
Just reinjured my ribs by being impatient.. i was like 90% healed and started to roll a little too hard and then my rib just popped again.. really frustrating
I didnt have any pain before really and just didn't want to tap to some pressure and now here I go again
Sometimes you just gotta take some time off and rehab injuries. I popped a rib a few weeks ago. After a week off I went back in. Within 30 seconds of light rolling it popped again. I'm now planning on being out for a few months or until it feels healed. As of now there's hardly a movement that I don't feel in my rib. It's slowly getting better. I'm able to do some workouts and some drilling, but, sometimes, you just gotta take time out. It's ok. It's a marathon not a sprint
Started training jiujitsu got SUPER addicted and on the 30 day mark got a costochondrol separation with it sticking out like that. Very painful but more upset I have to stop training. The roll it happened in, I took the back of a blue belt and almost finished him with a rear naked, can’t get it out of my mind!! Ready to ROLL
He was letting you work. Lol
I had a rib injury put me out for 3 months a few years ago. Then the pandemic hit and I’m finally getting back into it. I got my ribs tweaked again 4 weeks ago but it wasn’t too painful and there’s no way I’m going to take a break this early. I’ll do as much as I can safely get away with.
looks after yourself!
What about when i do the plank doesnt really hurt jus hurts gettin into plank n getting out but evem then its kinda acute and really notthat painful, but i can feel it
Get injured last Saturday evening. Everyone ive talked to says they dont xray ribs that they usually just give pain pills and send you home. How can i know if its a tear a break or what it is. I have been doing breathing excercises but can't lay down to sleep. Its driving me crazy. How long does this last. Is there any tricks or advise to sleeping that anyone has?
Copped a rib injury literally during my first class in the dojo from a knee to belly. Not my partners fault as he was very cooperative. Just unfortunate timing. So annoyed ive been out for 3 weeks now.
ahh that sucks. Its the game though, and at the end of the day taking a few weeks off is no big deal
i fractured my left rib 7 months ago and even still now both ribs are really sensitive and hurt when someone puts pressure on them, why might that be?
Rib pain on and off for a while. A week ago it got hurt badly. 1 week off. Got better. Thought I would drill yday. Got hit directly in the rib during a drill (classic) and it was painful as fuck yday. Maybe worse than a week ago. Couching hurt yday. Not so much today. I have a competition in 8 days 😅. Gonna have to take the full 7 days off and do cardio only and hope for the best.
man, i just got back to a consistent schedule and a few sessions back i broke a rib. Completely frustrating
thats a tough blow. but IT HAPPENS. don't let it get you down homie.
I heard a pop right side. It's been off and on muscle spasms and everything I've read points to coastal cartilage fracture. Sound familar??
Not sure man, it's hard to give meaningful advice via comments. Have you had it checked by a Physio/ Physical therapist?
@bulletproofforbjj Definitely for sure just been spamming different videos with the symptoms. Monday going to, but everything seems to point towards that. Deep down hoping I'm just being a pussy and it's strain.
What did it end up being? How long were you out?
My rib just popped out on Thursday. Felt the same rip. Sucks. I was sneezing yesterday and that was so horrible. I tried to train the next morning like an idiot.
Gotta let it rest bro the ribs just take a bunch of time to heal!
that’s crazy you went back the next day. you have to take 3 weeks, minimum.
MOON WLKR Sleep Gummies are your ticket to recovery and time travel. You don’t have to be bored. Just eat two at a time, tell your chick this is what’s happening, and Marty McFly that shit. We can’t go back but we can go forward. The more you are asleep, the faster your body will repair.
Just efed my rib rolling
Could somebody please point me to someone who won’t tell me to take time off? Purple belt, finally got me some rib ouchies.
Ribs just take time, its frustrating but it is what it is brother.
@@bulletproofforbjj fair enough. Appreciate the response!
The sponsored bit is seriously cringe worthy guys.
noted!
You just don’t understand humor
What would you suggest? Amazing podcast ❤