Injuries in Jiu Jitsu Training
Jiu Jitsu and combat sports inherently have a higher risk of injury compared to many other forms of exercise - it’s a fine line between simulating injuring someone and actually injuring them. For those of us who train, it’s very important to try and stay on the mats to make progress and take care of our training partners. Let’s look at what the most common grappling injuries are, and how they tend to happen.
The most common injuries in Brazilian Jiu Jitsu occur to the knee. Meniscus, Anterior Cruciate Ligament (ACL), and Medial Collateral Ligament (MCL) are the tissues most injured in the knee. While the knee is most common, it is followed by rib and shoulder injuries. Ankle, neck, and back are less common but still often reported in surveys and studies.
What this information shows is that the extremities (arms and legs) are most at risk of injury in Jiu Jitsu. This makes sense – Jiu Jitsu is based around submissions which target weaker joints such as ankles, knees, elbows, and shoulders. The research shows that injuries most commonly happen during submission attempts, but also during takedowns. Takedowns naturally include manipulating an opponent's legs, and often lead to posting with arms to maintain balance.
What is the take home message here? Awareness about the types of injuries that occur, and in what situations can help us to avoid them in the first place. When training and sparring, we need to be aware that submission attempts and takedowns have an increased risk for injury, and then modify our training based on these considerations. Additionally, strengthening for stability in the extremity joints (shoulders, knees, etc) can make us more resistant to injury during training.
Moderate injuries often lead to absences from training of 2+ weeks, and severe injuries 4+ weeks. Some amateur practitioners will not return to training after a severe injury. Realistically, we all need to go to work tomorrow to support ourselves and can’t lose time to injuries repeatedly. However, the benefits of training can improve our physical and psychological well-being to allow us to perform better in our careers and families. It’s important to strike a balance with your health and your training, and the information here is something that must be considered. And most important: keep showing up, learning, and training!
Sources:
Hinz M, Kleim BD, Berthold DP, et al. Injury patterns, risk factors, and return to sport in brazilian jiu jitsu: A cross-sectional survey of 1140 athletes. Orthopaedic Journal of Sports Medicine. 2021;9(12).
Segovia, R. (2022). Injury prevalence in Brazilian jiu-jitsu and mitigation strategies for Brazilian jiu-jitsu practitioners and instructors: A literature review. SAGE Publications. http://dx.doi.org/10.31124/advance.19567654.v1
