Injuries are common in BJJ, but there are ways to avoid them. In this blog post, we will discuss the 15 most common ways beginners get injured and how to prevent them. We will also cover some basic safety tips for those just starting out in BJJ.

#1 Reason why beginners get injured in BJJ ~ Not Warming Up

The first way BJJ beginners get injured is by not warming up properly. It is important to warm up your muscles and joints before training or competing. A good warm-up will help prevent injury and improve your performance.

Injury Prevention: A proper warm-up will increase blood flow to the muscles and help prevent injury. Warm-up by doing some light cardio and dynamic stretching. Make sure to show up early to class so you have enough time to do a proper warm-up.

#2 Reason why beginners get injured in BJJ ~ Not using proper technique

The second way beginners get injured is by not using the proper techniques. Brazilian jiu-jitsu is a complex sport with many different techniques. It is important to learn the proper techniques from a qualified instructor before attempting them on your own.

Injury Prevention: Always use proper techniques when training or competing. Be sure to ask your instructor for help if you are not sure how to do a technique properly.

#3 Reason why beginners get injured in BJJ ~ Not wearing proper gear

The third way beginners get injured is by not wearing the proper gear. Jiu-jitsu is a contact sport and it is important to wear the proper protective gear, such as a gi, mouthguard, and cup. Wearing the proper gear will help reduce the risk of injury.

Injury Prevention: Always wear the proper gear when training or competing. This includes a functional BJJ gi, mouthguard, and cup. More and more BJJ practitioners are training with Submission Shark BJJ gear.

 

#4 Reason why beginners get injured in BJJ ~ Training too hard

The fourth way beginners get injured is by training too hard. It is important to listen to your body and take breaks when needed. Training too hard can lead to overuse injuries, such as tendinitis or bursitis.

Injury Prevention: Always listen to your body and take breaks when needed. This will help prevent overuse injuries. Remember, injury is not productive so be sure to balance intensity with rest and recovery. Overtraining is a real problem that can lead to injuries. Staying in a state of flow and training with optimal intensity will help prevent injuries in BJJ.

#5 Reason why beginners get injured in BJJ ~ Not staying hydrated

The fifth way beginners get injured is by not staying hydrated. It is important to drink plenty of water before, during, and after training. Dehydration can cause cramping, which can lead to injury.

Injury Prevention: Always stay hydrated before, during, and after training. Drink plenty of water and avoid sugary drinks. Add electrolytes if needed. Learn more about optimal ways to stay hydrated in this article: (BJJ Lifestyle Tips: Think You're Staying Hydrated? Think Again!)

#6 Reason why beginners get injured in BJJ ~ Eating the wrong foods

The sixth way beginners get injured is by not eating properly. Eating a balanced diet will help you recover from training and reduce the risk of injury. Nutrition plays a role in injury prevention for BJJ because it helps reduce inflammation.

Injury Prevention: Avoiding processed foods and sugary drinks will also help you avoid weight gain, which can put a strain on your joints and lead to injury.

 

#7 Reason why beginners get injured in BJJ ~ Stretching at the wrong times

The seventh way beginners get injured is by not stretching properly. Stretching before and after training will help prevent injury. Static stretches, such as the hamstring stretch, are best done after a workout. Dynamic stretches, such as leg swings, should be done before training.

Injury Prevention: Always stretch before and after training. Static stretches should be done after a workout, while dynamic stretches should be done before training.

#8 Reason why beginners get injured in BJJ ~ Not cooling-down properly

The eighth way beginners get injured is by not cooling down properly. Just as it is important to warm up before training, it is also important to warm down afterward. A proper cool-down will help reduce muscle soreness and prevent injury.

Injury Prevention: Always cool down after training. A proper cool-down will help reduce muscle soreness and prevent injury. Some cool-down exercises include: walking, light jogging, shrimping, and stretching.

#9 Reason why beginners get injured in BJJ ~ Tapping out too late

The ninth way beginners get injured is tapping out too late. When you are in a submission hold, it is important to tap out as soon as possible. Tapping out too late can lead to injury.

Injury Prevention: Tap out as soon as possible when you are in a submission hold. This will help prevent injury.

Brazilian Jiu-Jitsu: When To Tap (Learn More)

#10 Reason why beginners get injured in Brazilian jiu-jitsu ~ Not enough rest days

The tenth way beginners get injured is by not taking rest days. It is important to allow your body time to recover from training. Taking one or two days off per week will help reduce the risk of injury.

Injury Prevention: Take one or two days off per week to allow your body time to recover from training. This will help reduce the risk of injury. Brazilian jiu-jitsu is a demanding sport and it is important to allow your body time to recover. Rest day activities can include: foam rolling, stretching, and light cardio.

#11 Reason why beginners get injured in BJJ ~ Training with the wrong partners

The eleventh way is not training with safe training partners. When you are a beginner, it is important to train with partners who know how to take care of you on the mats. Oftentimes newcomers to the sport will be overly aggressive with a lack of experience in restraint.

Injury Prevention: Train with safe training partners who knows how to control the pace and level of training. Having clear communication about the intensity and aggression you are looking for in a training session will help avoid injury.

#12 Reason why beginners get injured in BJJ ~ Forgetting to breakfall

The twelfth way beginners get injured is forgetting to breakfall. When you are thrown, it is important to know how to properly break your fall. Forgetting to breakfall can lead to injury.

Injury Prevention: Always break your fall when you are thrown. This will help prevent injury. There are many different ways to break your fall, so find one that works for you and practice it often.

#13 Reason why beginners get injured in Brazilian jiu-jitsu ~ Not sleeping optimally

The thirteenth way beginners get injured is by not sleeping optimally. When you are tired and sleep deprived, you're more susceptible to injury. Getting a good night's sleep will help your body recover from training and reduce the risk of injury.

"Recent research has found evidence relating chronic suboptimal sleep with the risk of musculoskeletal pain and sports injury.

 

The amount of sleep that consistently has been found to be associated with increased risk of injury is ≤7 h of sleep, which when sustained for periods of at least 14 d has been associated with 1.7 times greater risk of musculoskeletal injury." 

Huang K, Ihm J. Sleep and Injury Risk. Curr Sports Med Rep. 2021 Jun 1;20(6):286-290. doi: 10.1249/JSR.0000000000000849. PMID: 34099605.

Injury Prevention: Get a good night's sleep to allow your body to recover from training and reduce the risk of injury. Make sure that your bedroom has no distractions or 'junk light' such as blue lights and screens from electronics. Lower your stress as you wind down at night to get the most optimal sleep.

#14 Reason why beginners get injured in Brazilian jiu-jitsu ~ Not being flexible

The fourteenth way beginners get injured is by not being flexible. When you are in a submission hold, it is important to be able to escape if necessary. If you are not flexible, you will have a harder time escaping the hold.

Injury Prevention: Stretch regularly to increase your flexibility. This will help you escape submission holds more easily. Practicing yoga regularly can be a helpful way of improving your flexibility and preventing injuries.

#15 Reason why beginners get injured in Brazilian jiu-jitsu ~ Not enough strength

When there is not enough strength to support your ligaments, tendons, and joints, injury can happen. This is because the body is not able to absorb the impact of the fall or submission. It's important to train all areas of the body and build strength but two common injury spots for BJJ practitioners are in the knees, neck/spine and in the back.

Injury Prevention: Strength training can help prevent injury by building the supporting structures around your joints. A well-rounded strength-training program should include exercises for all major muscle groups.

Exercises that focus on the core, legs, back and neck are especially important for BJJ athletes. Try to strength train two to three times per week for the best results.

How to Avoid Injury as a BJJ Beginner (summary)

Brazilian jiu-jitsu is a great martial art but it does come with a certain amount of risk of injury, especially for beginners who are new to the sport. However, there are many things you can do to avoid injury and stay safe on the mats. By following these tips, you can reduce your risk of injury and enjoy your training experience to the fullest.

Brazilian jiu-jitsu is a physically demanding sport and injury prevention is essential for beginners. By following these injury prevention tips, you can reduce your risk of injury and stay safe on the mats.

1. Always warm up before training
2. Not using proper technique
3. Not wearing proper gear
4. Training too hard
5. Not staying hydrated
6. Eating the wrong foods
7. Stretching at the wrong times
8. Not staying hydrated
9. Not cooling-down properly
10. Not enough rest days
11. Training with the wrong partners
12. Forgetting to breakfall 
13. Not sleeping optimally
14. Not being flexible
15. Not enough strength

Brazilian jiu-jitsu is a complex sport with many different aspects that can lead to injury. By taking note of this list and practicing safely, you will be on your way to an injury free BJJ experience.

Submission Shark Deep Dive: Injury Prevention

In this deep dive, we will explore injury prevention in Brazilian jiu-jitsu. We will discuss the most common injuries, how to avoid them, and what to do if you are injured.

As with any sport, there is always a risk of injury when participating in Brazilian jiu-jitsu. However, there are many things you can do to avoid injury and stay safe on the mats. By following these tips, you can reduce your risk of injury and enjoy your training experience to the fullest.