Brazilian jiu-jitsu (BJJ) involves an inherent risk of injury, just like any other sport. There are, however, several precautions you can take to avoid injury. Here are some suggestions for preventing BJJ injuries:
Warm Up Properly
Before a workout, it's crucial to warm up your muscles and joints. An effective warm-up will improve blood flow to the muscles and aid in injury prevention. Stretching exercises and light cardio should be done to warm up.
Wear Appropriate Apparel
Jiu-jitsu is a contact sport, so it's crucial to wear proper no-gi grappling apparel. Wearing appropriate apparel, such as BJJ rashguards and grappling shorts, will lessen the likelihood of skin lesions and diseases.
Stay Hydrated
It is essential to consume ample water before, during, and after a training session. Cramps caused by dehydration can cause injury. Be sure to drink plenty of water, electrolytes, and avoid sugary beverages/caffeine.
Don’t Be Spastic
BJJ encompasses a wide variety of techniques. When you first start training it’s tempting to spaz out to pass your opponent’s guard or get out of a submission. But this is how you hurt yourself or your training partner. Think about rolling slower and only making moves when you know why you are making them; it never hurts to ask your instructor for help.
Know When to Tap Out
Tapping early is the best thing you can do to help prevent joint and ligament damage. When in a submission, let go of your ego and tap out as soon as you need too, to help avoid injury.
Choose the Right Partner
It's important to train with partners who can look after you on the mats. Train with trustworthy training partners who are adept at managing the intensity and degree of the training. Injury can be prevented by having open communication about the level of intensity you desire during a training session.
By following these suggestions, you can reduce your risk of injury and increase how much you enjoy BJJ.
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