How to avoid injuries in BJJ
Tap early, roll at a calm pace, warm up, and pick careful partners. Most BJJ injuries happen in training, so how you train matters most.
Where injuries happen
Studies of BJJ athletes often find the knee, shoulder and elbow are the most injured joints. Fingers and toes also get hurt often. Studies also find that most injuries happen in training, not in competition.
Ten habits that keep you safe
- Tap early, before it hurts. Read how to tap.
- Warm up before you roll. Read how to warm up for BJJ.
- Roll at a calm pace, not at full strength.
- Agree on the pace with your partner before you start.
- Do not spin wildly when your leg is trapped. Read leg lock safety.
- Let go of grips that bend your fingers.
- Watch the space around you. Stop if you get close to another pair or a wall.
- Learn to fall. Practise the breakfall.
- Sleep well and rest between hard days.
- Train only moves that are legal for your belt. See illegal moves by belt.
Choose your partners
You can say no to any roll. Avoid partners who go too hard or do not let go after a tap. Roll with people who are calm and in control. If a partner is much bigger, read how to roll with bigger people.
When you are hurt
- Stop training that day. Tell the coach.
- See a doctor or physiotherapist if the pain is strong, does not go away, or you hear a pop.
- Do not roll through pain to finish the round.
- Come back slowly. Drill first, then light rolls.
- Get medical help at once after a blow to the head, a neck injury, or numb arms or legs.
Raj kept hurting his fingers. His coach saw that he held the gi with a very tight grip and never let go. Now Raj lets go when a grip twists his fingers. He has had no new finger injuries since then.
Is BJJ dangerous?
BJJ has injuries, like any contact sport. Tapping early, rolling at a calm pace and a careful gym make it much safer.
What is the most common BJJ injury?
Studies differ. Knees, shoulders and elbows are often at the top, with fingers and toes close behind.
Should I train with a small injury?
Ask a doctor first. If they say yes, tell your partners and drill or roll very lightly.
Your leg is trapped in an ankle lock. What is the safe choice?
Train it on the Path
The Before you roll unit turns this into short lessons: you see a position and pick the best move.