7 Ways to Prevent BJJ Injuries, Protect Yourself, and Recover for Longevity on the Mats.
Bjj Injuries: Table of Contents
- Introduction
- Strengthen Weak Areas to Prevent Injury
- Warm-Up & Cool Down Properly
- Listen to Your Body & Prioritize Recovery
- Conclusion
Introduction: How to Prevent Injuries in BJJ
Brazilian Jiu-Jitsu is a demanding sport that challenges your body in unique ways. From joint locks to takedowns, injuries can, and probably will, happen. The good news? Many BJJ injuries can be prevented with the right mobility work, strength training, and recovery practices.
In this guide, we’ll cover the most common BJJ injury sites and specific exercises to strengthen those areas, keeping you on the mats longer.
Strengthen Weak Areas to Prevent Injuries For BJJ
Building strength in key areas will reduce stress on your joints, improve stability, and make you more resilient against injuries. To prevent BJJ injuries, think about strength building not just in terms of deadlifting 5000lb but also strengthening the smaller supporting muscles. These are the ‘scaffolding’ used to support the joints and larger muscles. Working on these will go a long way in preventing bjj injuries.
How to Prevent Knee Injuries: Knee Strength & Stability
Due to the constant twisting and rotational movement in BJJ the knee is one of the most common areas of injury. To prevent this, here are some easy exercises you can do almost anywhere
Common BJJ Injuries: ACL/MCL tears, meniscus injuries, hyperextensions
✅ Prevention Exercises:
- Wall Sits – Hold for 30–60 seconds
- Step-Ups – 3 sets of 10 reps per leg
- Terminal Knee Extensions (TKEs) – 3 sets of 15 reps
💡 4 Exercises to Improve Knee Mobility
How to Prevent Elbow Injuries: Elbow Strength & Mobility
As many BJJ attacks focus on the arm, along with constant framing, the elbos can take a beating. Here are some easy ways to keep them strong and mobile to prevent injuries while training BJJ.
Common Injuries: Hyperextended elbows from armbar defenses
✅ Prevention Exercises:
- Farmer’s Carries – 3 sets of 30 seconds
- Band-Resisted Arm Extensions – 3 sets of 15 reps
- Wrist Curls & Reverse Curls – 3 sets of 12 reps
💡 Wrist & Elbow Joint Mobility Exercises
How to Prevent Shoulder Injuries
Similar to the elbow, our shoulders are one of the first joints we learn to attack. Pretty much every beginners BJJ class will include a Kimuras making the shoulder a common site for BJJ injury
Common Injuries: Rotator cuff tears, dislocations
✅ Prevention Exercises:
- Scapular Push-Ups – 3 sets of 12 reps
- Face Pulls – 3 sets of 15 reps
- Turkish Get-Ups – 3 sets of 5 reps per side
💡 5 Shoulder Stretches for BJJ
Preventing Neck Injuries in BJJ
Anyone who plays guard or inverts a lot as a part of their BJJ game can relate to this! In doing these movements our neck often gets twisted up with downwards force applied leading to many 'tweaks'. If you train in the Gi the constant collar grips can also accumulate wear and tear. Here are some easy ways to keep your neck mobile and strong to prevent injury.
Common Injuries: Stingers, whiplash, herniated discs, neck cranks
✅ Prevention Exercises:
- Neck Bridges – 3 sets of 20 seconds
- Resistance Band Neck Extensions – 3 sets of 12 reps
- Trap Shrugs – 3 sets of 12 reps
Preventing Lower Bck Pain IN BJJ
Common Injuries: Herniated discs, muscle strains
✅ Prevention Exercises:
- Glute Bridges – 3 sets of 12 reps
- Dead Hangs – 3 sets of 30 seconds
- Side Planks – 3 sets of 30 seconds per side
Warm-Up & Cool Down Properly
As an older grappler, getting to class 15 minutes to warm up goes a long way in preventing BJJ injury. Focus on areas of the body that in need of a little TLC. Don't just mindlessly chit-chat while on a foam roller. Here are some easy ideas to warm up key areas in BJJ.
🔥 Warm-Up Routine:
- Dynamic Hip Openers – 10 reps per leg
- Arm Circles & Shoulder Rotations – 30 seconds
- Bridging & Shrimping – 2 sets of 20 reps
💡 Full Body Cool Down for Grapplers
Listen to Your Body & Prioritize Recovery
This is probably THE most important tip to prevent injury in BJJ. You can still train if you are feeling banged up, but maybe don't drill armbar escapes and full resistance if your elbow is injured instead, work leg pummeling. And remember if in doubt just tap! No one is getting cash prizes for winning in the training room.
🚀 Recovery Strategies:
- Active Recovery Days – Yoga or light drilling
- Sleep & Hydration – 7-9 hours of sleep, 3L+ water per day
- Massage & Foam Rolling – Relieve muscle tension
- Cold & Heat Therapy – Ice sore joints, use heat for relaxation
💡 Best Post-Jiu-Jitsu Stretching Routine
Conclusion
Please note that we are not medical professionals, so if you do have any BJJ injuries, GO SEEK REAL MEDICAL ADVICE! However, injuries happen. These are just some tips we have used over the years to help prevent Common BJJ Injuries. Training smart means training longer. By incorporating these strength, mobility, and recovery strategies, you’ll stay on the mats for years to come.
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