One of the last things you want to keep you out of training is an injury. And the best way to deal with any athletic injury is to take steps to avoid one in the first place.
So here are a few tips on how to reduce the risk of getting an injury in BJJ:
1. Improve your joint mobility.
BJJ is a full-body sport which means you’ll end up using almost every joint in your body – wrists, shoulders, hips, neck, and ankles. If you have limited mobility in your joints, it can increase your risk of getting injured. But that doesn’t mean that you should avoid BJJ until your mobility improves. In fact, training can increase your mobility and range of motion. You will need to be careful about your movements and use good technique. And with time, your mobility will improve.
2. Never skip the warm-up.
Another way to reduce your risk of injury in BJJ is to take full advantage of the warm-up. The first five to fifteen minutes of a BJJ class will prepare your body for training. The warm-up gradually increases your heart rate and increases circulation to your muscles and joints. As a result, you’ll be able to move better and more effectively while decreasing the chance you’ll get hurt.
3. Practice body awareness and control.
Once you’ve warmed up and moved on to the drilling and sparring parts of class, practice proper technique and stay vigilant with your movements. Be aware of how you feel, as well as how your movements affect others. If something doesn’t feel right, tap. And always be in control of your body. If you lose that sense of control, not only are you putting your body at risk, but you also risk hurting your training partner.
4. Train consistently.
There are many benefits to creating a consistent training routine, and injury prevention is one of those benefits. The slow and steady progress that follows consistent training is less likely to cause an injury compared to a sporadic training pattern. Inconsistent training slows your progress and doesn’t give you a firm foundation to build upon. On the other hand, consistency allows your body to adapt and improve gradually over time and with less risk for an injury.
To learn more about the programs and classes we’re currently offering at Rolles Gracie Academy in Old Bridge, contact us today.