Jiu-Jitsu is, without a doubt, growing by leaps and bounds. However, as in all martial arts, it is a discipline that must be taught by a highly qualified instructor. Especially considering that this sport is based on a combination of techniques from other martial arts. If these techniques are not appropriately applied, they could represent a risk for those who practice BJJ. If you are interested in practicing this martial art, one of the biggest questions you might have is: is jiu-jitsu safe?
The answer to this question is a resounding “yes”. Obviously, BJJ poses slightly more risk than, say, speed-walking, but generally it is considered a safe sport. It is important that specific standards are met so that the safety of those who practice jiujitsu are not compromised.
As in any sport that requires physical contact and fighting, injuries happen. Let’s focus on understanding the most common injuries in BJJ training and, of course, how to avoid them. Working on improving your technique and even recognizing your limits will not only give you confidence but will also make you a better practitioner.
Common Injuries in BJJ Training
Brazilian Jiu-jitsu is a sport that demands a lot of you physically. When techniques are applied recklessly, they carry a considerable risk of damage. Knees, shoulders, neck, and lower back are just some of the parts of the body that suffer injuries in this sport. Here is a list of some of the most common jiu jitsu injuries:
Concussion
In one recent study, 25% of people surveyed said that they experienced at least one concussion while participating in BJJ during their lifetime. Common symptoms of concussion include headache, dizziness, nausea, balance problems, concentration difficulties, and memory problems. Symptoms may last from several minutes to days, weeks, months, or even longer in some cases. Any athlete with concussion symptoms should be removed from play and evaluated by a healthcare professional. In cases like these, the person should not return to play until the doctor allows it.
Injuries to the face/eyes/ear/nose
Flying elbows and knees, which happen all the time in BJJ, can result in minor injuries such as cuts, bruises, and lacerations. More severe injuries might include fractures of the nose, face, or skull (super rare), as well as significant damages to the mouth, eyes, or teeth.
Neck injuries
Minor neck injuries, such as bruises and abrasions, are the most common. Some techniques, or keys, however, can cause choking that may result in loss of consciousness. It is important to always train under proper supervision.
Limbs and joints
As is common in most grappling arts, injuries to the extremities are fairly common. Some of these BJJ injuries include cuts, bruises, sprains, and strains. Fractures and joint dislocations are less common but can happen, particularly when joint blocking techniques are used.
Elbow and knee sprains usually occur due to poorly used techniques. A sprain is an injury that affects the ligaments that give support to the joint. There are different degrees of damage, depending on the structures that were affected.
Symptoms related to the sprain of these joints are
- Inflammation
- Loss of mobility
- Pain
- Rigidity
- Bruising
Skin
Mat burn can be one of the most common injuries in Brazilian Jiu-Jitsu, especially in the beginning. Visit our article on mat burn here. If they are acute or recurrent, these injuries should be evaluated and treated by an appropriate health professional.
Among the most frequent causes we can find:
- Dragging of feet on mats
- Poor BJJ gripping techniques.
- Damaged mats, practicing on rough surfaces.
How to prevent BJJ injuries
The importance of protecting yourself while practicing sports and martial arts fighting is undeniable. Many injuries can occur during the practice of Brazilian Jiujitsu: contractures, sprains, dislocations, cauliflower ears, cuts, mat burns, etc.. Here are a few tips to keep those pesky injuries at bay:
- Use functional bandages
One way to prevent some of the injuries is by using functional bandages. By far, the most commonly used element to protect the injured areas or those we want to protect is fabric tape. There are different qualities, sizes, colors, and fabrics. In general, the same roll can be used in different widths depending on the area of application (small fingers, large fingers, wrists…).
- Be present
Another thing that can help prevent injuries is to fight consciously, maintaining awareness of the positions and movements that can cause damage. Accidental movements, such as getting your fingers caught in a grip or bad falls can result in serious injury. Learn to slow down your mind, become aware of the flow that exists within BJJ, and tune in to your body. If you are alert during practice, a roll, or competition you have a better chance of stopping an injury before it occurs.
- Tap out!
Brazilian jiu-jitsu can be a lifelong activity if you practice it correctly. This is a harsh contrast to other combat sports where the use and abuse of the body are too high to have a prolonged practice. The secret to a lifetime of Jiujitsu training is a complex equation of knowing your limits, choosing your training partners wisely, taking care of your body, and of course, knowing when to tap out.
Many BJJ practitioners learn this lesson the hard way. For beginners, knowing when to tap can be difficult. No one likes to lose, and tapping can feel like “losing” (even if you know that tapping is part of learning).
A word of advice: don’t wait until you feel pain to tap.
WHEN IN DOUBT, TAP OUT
It’s really important to know when you have “lost” a match. Then you can tap out, bounce back, and keep training. If you wait too long, you risk your ability to learn and train in the long run.
Tapping out if you are on the receiving end of a joint immobilization is super important. Depending on the submission, there may be no pain until it’s too late. The only way to know if pain/discomfort is part of the movement is through experience or by asking your instructor. If you are new to the sport, ask your instructor how the movement should feel (if it wasn’t specified) and ask at what point you should tap.
Tapping out with strangulations can be a different situation. For the beginner, being strangled can be a frightening situation. When a choke is correctly applied, a feeling of helplessness is suddenly followed by a moment of panic. First and foremost, if you don’t know what to do, TAP OUT! It’s better than trying to improvise an escape or getting paralyzed with fear. Either of these two options can lead to months of ridicule for taking a nap on the mat.
Do you find the pattern here? When in doubt, tap out. Then, learn from what happened. As your BJJ skills develop, you will have more confidence in your escapes, but you have to give yourself as many chances to learn as possible. Injury can seriously slow down the development process.
- Build BJJ flexibility and learn a simple stretching routine
Stretching after BJJ rolling and training can do wonders for your body. Increasing mobility should be a primary focus of every BJJ practitioner. It improves the range of your limbs, the strength of your grip and significantly reduces the possibility of sprains and dislocations. Don’t mistake stretching with a warmup. A full body stretching should be done AFTER rolling as a means to relax your muscles and further improve your mobility. Stretching implies gradually taking your limbs beyond their natural range of motion. This process generally weakens your muscles temporarily, however, it improves your overall performance and flexibility in the long run.
- Improve your Jiu JItsu strength and conditioning
Two more very important things to increase Jiu Jitsu safety are strength training (such as lifting weights) and a conditioning routine (a proper warmup before fighting). Contrary to popular belief, lifting weights doesn’t slow you down or decrease your skills as a fighter but you have to mix in a healthy dose of cardio and mobility training. Kettlebell swings are widely recommended as a simple strength training for all BJJ practitioners.
Work With Your Injuries
It is important to realize that injuries are somewhat inevitable if you train in Brazilian Jiu Jitsu. If possible, we must learn to work with these injuries. If you stop training every time you get an injury it can wind up demotivating you and you might abandon the sport. Here are a few ideas to keep you motivated if you are battling a BJJ injury:
- Work on a specific technique that does not stress your injury. Ask your instructor for recommendations.
- Improve your cardio through specific drills. Cardio is an often overlooked element of BJJ conditioning. Recovering from injuries can be a great time to improve your endurance and cardio strength.
- Watch your teammates fight. This can help tremendously with your jiu jitsu learning and evolution. This would be a great option if you can’t train because your injury is significant or you are recovering from surgery or other medical procedure.
- Immobilize the affected area. In the same way a basketball player might tie their dominant hand behind their back to improve the skills of their weak hand, your injury might lead to improvement in other areas of your game. Immobilize the area that is injured (so you don’t injure it again) and try training as you would if you weren’t injured. You might be surprised at how your mind and body creatively adapt to such a difficult situation.
Wearing Braces for Arms or Legs
Wearing braces is an excellent option if you have previous injuries or if you are seeking further protection of your joints. Most braces nowadays offer adequate compression and several ranges of padding. If you do choose to wear one of these braces, here are some things to keep in mind:
- Alert your partner
If you’re wearing hard braces, it’s essential to let your sparring partner know so they are aware. Also, let them know beforehand if you have had injuries so they can adjust their fighting accordingly. A good sparring partner is the one that knows when and how to go easy or hard on their opponent.
- BJJ arm and leg brace recommendations:
Kunto Fitness Elbow Brace Compression Support Sleeve – $20: This is a simple and relatively inexpensive solution to reduce the possibility of injury to your elbow or arm. Lightweight but solid protection.
POWERLIX Knee Compression Sleeve – $15: While this doesn’t provide as much support as some of the more heavy-duty options, it is lightweight and won’t injure your rolling partner when you’re on the mat.
Obviously, anytime you are dealing with injuries you need to consult with your doctor before using any products and/or participating in any sort of strenuous activity.
Memorize the R.I.C.E Method
As you practice BJJ, even when doing everything you can to avoid injury, accidents still happen. As stated before, the most common injuries are sprains, mat burn and small fractures. In almost any scenario, as a quick and momentary treatment, it is crucial to follow the RICE method, which consists of
- REST: so as not to further irritate the affected ligaments
- ICE: to reduce pain and get the swelling down.
- COMPRESSION: to reduce inflammation and give stability support to structures.
- ELEVATION: to reduce swelling and pressure.
This method is common practice in the medical field and used all over the sports world for one reason: it works. Get familiar with it and use it when needed. It will make a world of difference in your ability to overcome common BJJ injuries.
Keep a Good BJJ First Aid Kit in Your Gym Bag
In the case of cuts and mat burn, you also want to keep the wound disinfected and covered. Here are some of the top items you need in your first aid kit or bag when you’re practicing BJJ:
1. Liquid bandage
2. Finger tape
3. Wound disinfectant
Conclusion
Brazilian Jiu-Jitsu is a high-performance sport that, like other martial arts, requires consistency and discipline in its practice. It is a sport so complete and so recognized worldwide, that many celebrities and stars practice it as a hobby. However, as in any martial art, you are at risk of injury or harm. It is safe to practice BJJ but you have to be aware of your limits, respect them, and respect your peers’ limits as well. Do what you can to prevent injuries and treat them appropriately when they show up. This will help keep you on the mats for years to come.