How to Deal With BJJ Injuries and Get Back on The Mat


Injuries are an unfortunate reality in the sport of Brazilian jiu-jitsu. From minor sprains to major blows, every practitioner will inevitably face physical setbacks. However, there are strategies to heal properly and return to training stronger.

First and foremost, don’t ignore injuries or try to push through serious pain. Pay attention to warning signs from your body. Tap early at the first twinge to avoid major damage. Know when to seek medical care for more severe issues.

For minor injuries, utilize R.I.C.E. – rest, ice, compression, and elevation. Give affected joints and muscles a break from grappling to heal. Icing reduces swelling and inflammation. Wrapping provides stability and targets pressure on injuries. Keeping limbs elevated facilitates circulation.  

Strengthen surrounding muscles and ligaments through rehab exercises. For example, shoulder dislocations require strengthening rotator cuffs. Ankles sprains need balance exercises. Perform prehab moves to prevent future aggravations.

Ease back into training slowly. Drill movements related to the injury and positionally spar before free rolling. Wear braces or tape for extra support. Listen to your body and don’t rush the return.

Reflect on what caused the injury. Freak accidents happen, but often better technique, tapping quicker, and focused preparation can reduce injury risk. Learn from each setback.

Patience and perseverance will get you back on the mats. Stay positive during recovery and use the time to study techniques. Returning stronger. In BJJ, injuries are inevitable but conquerable obstacles on the journey.