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Rafael Lovato Jr.

4 Steps To Staying Injury-Free In Jiu-Jitsu

advice injury training Apr 29, 2023

Getting injured in Jiu-Jitsu is the worst, isn't it?

You just got into the groove, you're improving, you're enjoying every single training session...
And then – it happens. Something twists, pops, and/or gets bent much more than it's supposed to. And you're sidelined for days. Or weeks or months even.

Could this have been prevented? Sure, some injuries happen by accident – we're training a combat sport, after all.
But some can be avoided, by following 4 simple steps/rules.



The first thing you need to do is be careful who you roll with. Just because someone's a higher (or a lower) belt doesn't mean that they're a good and safe training partner. So, if for whatever reason you don't feel safe training with them, find someone else – it's for your own good.

Then again, you need to be careful where you roll. No, not just when it comes to the academy you're a part of. But more in regards to having mat awareness.
If you notice someone rolling too close to you and your training partner, don't just wait for them to move. Move away yourself, because the more you wait, the greater the chances of injury.

Also, don't do dangerous techniques. Yeah, the Flying Armbar sure looks cool. But you know what doesn't? Concussions.
No style points are awarded in Jiu-Jitsu. Stay away from dangerous moves altogether, both for your own and your training partner's sake.

And finally, do strength and mobility training. The reason you injured your hamstring might not be because of that explosive guard pass you went for – but because the muscles themselves aren't used to that move. To that explosiveness.
Invest some time into gym training, at least 2 times per week. It'll pay huge dividends for your longevity and performance alike.

(Oh, and don't forget to warm up and do some passive stretching before and after training, respectively. Yeah, purple belts, we're looking at you).

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