4 Steps to Reduce BJJ Injuries
VloĆŸit
- Äas pĆidĂĄn 19. 06. 2024
- Here are our top strategies for reducing injuries when training jiu-jitsu. While we'd love to prevent injuries altogether, it's simply not possible in a contact sport like jiu-jitsu. The best we can do is to take all the measures within our control to reduce the likelihood of getting injured.
Following these strategies will:
- allow you to reduce the likelihood of injury
- speed up your recovery in case you do get injured
- give you confidence on the mats, knowing that you're as well prepared as possible
You may already be doing some of the suggestions in this video. So, I suggest you use this video like a checklist and look to add one or more of the new strategies into your training habits at a time.
This video is broken into 4 key sections:
1. Rolling smart
2. Body Maintenance
3. Managing Training Output
4. Having a system to manage injuries
CHAPTERS
00:00 - Intro
00:47 - Rolling smart (section 1)
00:55 - Choosing Training Partners Wisely
02:38 - Positional Awareness
04:11 - Keeping your ego in check
05:06 - Body Maintenance (section 2)
05:09 - Regular Stretching
06:31 - Strength Training
07:47 - Sleeping Adequately
08:02 - Eating Adequately
09:05 - Hydrating Adequately
09:49 - Managing Training Output (section 3)
09:58 - More is not always better
11:26 - Knowing when to rest
12:40 - Managing injuries (section 4)
13:01 - Injury Management Toolkit
14:26 - Having a body "mechanic" OR seeing a professional
16:21 - Summary
-----
ACCESS THE BEST STRENGTH + FLEXIBILITY PROGRAMS FOR BJJ đČ www.bulletproofforbjj.com/
Don't forget to SUBSCRIBE for fresh videos!
Bulletproof For BJJ
Email: info@bulletproofforbjj.com
Listen to our podcast on Spotify: open.spotify.com/show/5o7Mkbb...
Listen to our podcast on Apple: podcasts.apple.com/au/podcast...
Facebook: / b4bjj
Instagram: / bulletproofforbjj
CZcams: / bulletproofforbjj - Sport
We have two 300 lb black belts in our academy, one a D1 wrestling coach, another and Olympic power lifter in his youth. Thankfully they are so skilled they know the levels they're rolling with, but they're so much larger EVERYONE knows to be careful rolling with them. Everyone at our place has a solid connection so safety is always paramount and all Egos are in check because the head professor is a 9 time IBJJF champ and nobody wants him checking anyone if people get out of line lol. Great video
I retired 6 mos ago from LEO with injuries from the military. Picked BJJ a week after retirement. Itâs fun and addicting, keeps the hounds at bay (mind) but past sustained injuries compounded with recent injuries arenât fun at 56 years old.
Glad I found your site on PT for elbow pain.
Thank you
We are glad you found us too! Definitely gotta do the maintenance work on your body to stay in the game.
Great content, wise and very useful words.
Very helpful content, thank you!!
Good tips!
In my opinion you have given ei lot of information, thanks for that. I wonder if thats the objective.
This video is truth!!! Esp. the sleep and nutrition / hydration points. Well done.
I got an injury after 1 week of BJJ! I am a fit athlete and decided to add BJJ to the regime. Twice a week was the aim but after the taster session and the fact my gym is open 6 days a week I got addicted and went HAAM! Day six Saturday - wasnât meant to go but decided to go anyway - running to the gym even - then the last guy I rolled with felt the knee pop!!
Switched the tap on too hard!!! 7 months out now - hence watching these videos. I will return to the mat humble and really honour not just the sport but my body and ego too. đȘđ§ đŻ
You gotta remember why you go in the first place and not ignore the body or let ego or false goals get in the way. Itâs a sport to build you (& your training partners) not break you (or them).
Happy rolling peeps.
Yall r awesome. Love the content. Keep it up. I've been getting up on my kettle bell workouts and flexibility training. Thanks guys
Thanks Daniel! Great to hear it brother. Let us know if you have any specific topics covered and we can feature it on the Podcast or make a specific video.
Great video mate
Thanks for checking it out.
great content thank you! I seem to get injured all the time its getting annoying. I used to be a big gym goer doing the regular "bodybuilding" stuff then slipped a disc and had the best part of 3 years out. did pilates, hydro, physio, injections n all that. then jumped straight into bjj too early and should have built up some strength again. im 32 but I feel like im 60 :D. and yes im a whitebelt :)
There is always time to turn it around, build up your strength and stay on the mats but maybe Mobility might be the issue? Are you feeling stiff after rolling?
@@bulletproofforbjj big time. Had to have two days off to let my back recover. I think part of it is rolling with people who are heavier than me(not on purpose), so bridges are putting a load of strain on my back. Maybe I cut down to twice a week and get back in the gym doing strength and mobility. I think having a slipped disc through lockdown probably developed some imbalances and stiffness because I'd be sat on my side but on a computer chair for long periods of time
@@paroussis Yes mate more maintenance required.
40yr and started BJJ recently. Our gym has a white belts only class where you learn movement and technique, but arenât required to roll. Iâve only tried rolling once - a 3 min round with both players from kneeling with a slightly more advanced white belt. Afterwards a black belt observer advised me to âcontrol my aggressionâ. My body also felt like ass for a week afterward. How do I know when Iâm ready to try rolling again? Any tips?
yeah don't
Have rolled quite a few times since this comment. The trick was to relax.
Hello! I have two budging l4 l5 s1 disc, anyone else have this? This question is for the host of the video and have you experienced any back injuries during your BJJ journey??
I have this as well from an old injury. Big bridges with heavy partners is a no go and berimbolo is off the table due to the load being applied under inversion. Best of luck because it can be a bugger
Im 35, have 3 kids and cant afford to get injured. Im relitively new but i understand safety and i try not to make any sudden moves or moves im unsure the result of. We have a guy thats new and hes about 200LBS. Rolled with him and he was VERY dangerous, risking hurting himself and everyone around him. Super nice dude, talked to him for a bit then explained to him that he doesnt need to go hard and should focus on simple moves and ill do the same. We tey again and he almost steps on my balls trying to shove his heel into the guard from standing position. I was done for that day but instead of telling him the secind time, I pretended nothing happened. Today he wanted to roll, i told him i had a headache and only came for the technique. What do i do tomorrow. I dont wanna be a an ahole, I also dont wanna tell him something that may upset him. He truly is a nice person as far as im concerned, but i cant roll with this dude
Tag him in this comment
I'm 40 years old but have gotten many injuries while I was in the Army. I'm currently a blue belt and I try training daily. It took me a bit to realize that I'm not young anymore and I can't perform the same way a 20-year-old can. So now I only roll with guys around my age and it makes it easier to train without worrying about injury.
Oh how is that?
I know 40 year olds who have the body of 17 year olds. 40 is young. Everyone's experience and body is different
I train 5 days/week. It's hard cutting back on training days
Anyone quit bjj from injuries and what belt?
So many people quit through injury, it usually depends on how much people are looking after their body outside of Jiu-jitsu. Regardless of belt if a person has a good routine off the mats of lifting, stretching and eating well then they usually have better longevity.
12:46 The occasional what, sir?
Occasional injury?