How to avoid getting injured in BJJ!?

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October 1, 2019

Being injury-free and healthy is the most important thing if you want to have consistent and productive training sessions.
Not only that injuries cause a lot of pain and problems but they slow down your progress and prevent you from doing what you love.
The bad news is that in combat sports injuries are a little bit more likely to happen in comparison with other sports, for example, swimming.
However, there are a few things we can do to prevent injuries and in this article, we will talk just about that.

1. Always warm-up
Warming up is one of the most important parts of the workout. It may not bring you progress at a first sight but it’s an important thing for the longevity of your training career.
Additionally, most people train after work or after doing something stationary. Like being on the desk in front of the computer or sitting in the car.
This means that your body is completely cold and your muscles are tight. Which is never a good thing if you want to start pushing yourself in training.
Always break a sweat before starting to roll.

2. Use controlled movement
Don’t try to compensate for the lack of technique with pure force or explosion. Sure it can help you sometimes to escape a submission or to pull off one.
However, there is absolutely no need to risk injuries. Especially when you are just in the gym training and not on the mat at a competition.
Use more pressure and a “tighter” game plan opposing to being explosive and using strength. The flowing style of rolling is usually the safest regarding injuries. However, it requires a lot of skills to learn it.
BJJ is a very technical sport and most likely you won’t be able to compensate your skills with power. So focus on improving your technique and skills.

3. Tap if you need to
Leave your ego at the door. This is a rule that stands for every combat sport on earth. If you are caught with a submission just tap and restart the drill.
No need to be a tough guy in the gym and then having to go through knee surgery, for example.
While in boxing, MMA or Muay Thai you can’t tap just before your opponent breaks your nose or kicks you in the head, you have that luxury to tap in BJJ.
So make use of that.

4. Choose your partners
If somebody is known for being a bully or injuring his partners then you are better of if you found yourself another partner.
After all, you are there to train and not to kill each other so it’s really just stupid to try and hurt your partners.
There is no shame in saying “no” if somebody wants to roll.
Especially if you are a beginner and still can’t handle yourself well.


That’s it. These are the top 4 tips on how to avoid getting injuries in the BJJ gym.
Always remember that when stepping in the gym you are there to get better and sharpen your skills. Don’t try to “win”(there are no “winners” or “losers” in the gym).
Health is the most important thing and we usually realize it when we get injured.
So train carefully and be healthy!

History and Types of Combat Sports




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