Most Common Brazilian Jiu Jitsu Injuries and Prevention Tips

Common Knee Injuries in BJJ

Knee injuries are very prevalent in Brazilian Jiu Jitsu. The constant torque applied to knees during techniques like guard passes, takedowns, and submissions takes its toll over time. Some of the most frequently occurring knee injuries in BJJ are:

ACL Tears

The anterior cruciate ligament (ACL) provides stabilization to the knee joint. ACL tears are one of the most common knee injuries in sports involving twisting forces like BJJ. An audible "pop" is often heard when the ACL ruptures.

Meniscus Tears

The menisci are cartilage discs that cushion the knee. Twisting the knee forcefully can cause these cartilages to tear. Symptoms include pain, swelling, and a blocking sensation inside the knee.

Patellar Tendonitis

Overuse of the knees with repeated bending and extensive pressure can lead to inflammation of the patellar tendon. This condition, commonly called jumper's knee, causes pain below the kneecap that worsens with activity.

Common Shoulder Problems in BJJ

The shoulder joint is vulnerable to various injuries in BJJ. Common shoulder issues grapplers face include:

Dislocations

Forceful twisting or falling on an outstretched arm can dislocate the shoulder. This causes intense pain and complete loss of function. The shoulder needs to be set back in place by a doctor.

Labral Tears

The labrum is a ring of cartilage around the shoulder socket. Wrestlers often sustain labral tears when grappling with intense pressure on the shoulder joint. Symptoms include pain, clicking, catching, and instability.

Rotator Cuff Strains

Rotator cuff muscles can get overworked with repeated stress from BJJ training. This leads to inflammation and weakness. Rest, ice, and anti-inflammatory medication can help rotator cuff strains heal.

Spinal Injuries in BJJ

The spine sustains enormous pressure during grappling. Freak accidents can also cause spinal trauma. Some spinal injuries include:

Herniated Discs

Discs act as cushions between vertebrae. They can herniate and leak gel-like material when overloaded. This puts pressure on spinal nerves, causing numbness, tingling, and intense arm or leg pain.

Spinal Fractures

High-impact throws and takedowns may rarely result in fractured vertebrae. Spinal fractures lead to sudden back pain and neurological problems in the limbs.

Spinal Cord Injuries

In worst case scenarios, excessive spinal trauma can injure the spinal cord itself. This causes full or partial paralysis below the level of injury.

Other Common BJJ Injuries

Apart from major joint and spinal injuries, BJJ athletes also face other types of injuries like:

Broken Ribs

It is easy to crack or break a rib during intense sparring in BJJ, especially when grappling bigger opponents. Broken ribs cause severe chest pain when breathing.

Cauliflower Ear

Friction between the ear and mats or training partner's body can cause a blood clot in the ear cartilage called cauliflower ear. This causes a misshapen, swollen ear if left untreated.

Skin Infections

Bacterial infections easily spread between grapplers via skin contact or from contaminated mats. Common skin infections in BJJ include impetigo, ringworm, and staph.

BJJ offers top-notch conditioning and self-defense skills. However, grappling sports carry inherent injury risks as well. Use proper technique, tap early, strengthen your body, and avoid unsafe training partners. Staying injury-free ensures you enjoy BJJ for years to come.

FAQs

What is the most common knee injury in BJJ?

The most prevalent knee injury amongst BJJ practitioners is an ACL (anterior cruciate ligament) tear. The ACL provides stabilization to the knee joint. It often ruptures from the twisting and pivoting involved in BJJ techniques.

How can I prevent cauliflower ear from developing?

You can reduce your chances of getting cauliflower ear by wearing wrestling headgear during sparring sessions. Tap early when you feel pressure on your ears to minimize trauma. Apply ice packs promptly after class to limit hematoma formation.

Should I continue training with a sore shoulder?

It is best to refrain from BJJ training if you have a persistently sore shoulder. Continuing to grapple can aggravate minor tears in the rotator cuff muscles. Give your shoulder adequate rest to allow any inflammation to subside before returning to the mats.

What is the fastest way to recover from a broken rib sustained during rolling?

The most effective remedy for a cracked rib is rest. Take 4-6 weeks off from sparring to allow your rib to heal properly. Do not train through the pain as that delays the recovery process and puts you at risk for further injury.