Dealing with BJJ injuries

Everyone who trains jiu-jitsu or grappling for a longer period will encounter them someday: injuries. In this blog, you’ll learn how to best deal with injuries and how to recover as quickly as possible.

Dealing with injuries revolves around one important question: What can you still do?

Can I still train normally?
If not: is there a way I can train until I am recovered?
You can limit yourself to certain positions, half guard is often a safe option. You can play positions on the other side or you can just drill and not participate in sparring.

Can I still train with weights?
If not: is there a way I can train with weights?
 You can focus on body parts that are not injured. Knee injury? Great, then you can work on your bench press record. Shoulder bothering you? Time to take your Bulgarian Split Squat to the next level. Rib injury making it nearly impossible to move? The perfect time to delve into grip training.

What new skills that are useful for jiu-jitsu can I learn whilst injured?
Think about studying matches and instructional DVDs. You can also focus on flexibility through, for example, yoga.

What other new skills can I learn whilst I’m injured?
Being injured is a good time to broaden your horizons! There’s more to life than just jiu-jitsu. You can learn to play guitar, start playing chess, or even learn a new language.

Recovering as quickly as possible
Now that you know what you can still do, you probably want to know how to get back as soon as possible. Besides making an appointment with a physiotherapist as soon as possible for a personalized plan, here’s some general advice:

Nutrition and rest are super important. Make sure you eat enough protein and follow a generally healthy diet. There’s no need to lower your calorie intake to a level where you’ll lose weight, a slight caloric surplus can help you return to the mats faster. However, keep in mind that you won’t be burning as many calories because you can’t train (as hard).

The psychological aspect is another important factor in dealing with injuries. Keep a positive mindset. Focus on the things you can still do and try to see the positive side of your injury.

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