Jiu-Jitsu Injuries: How to Prevent and Manage Them

Note: This article is for informational purposes only and isn’t medical advice. If you’re dealing with an injury, make sure to consult a healthcare professional. 

Jiu-jitsu is known as the “gentle art”, but let’s be honest: it’s not that gentle.  
 
It’s true that jiu-jitsu’s original intention was to prove that a smaller person can overcome a bigger one – and it’s true. However, the art can be tough on your body over time, regardless of your size.  
 
No matter your belt rank, you will deal with injuries at some point. If you’re a beginner, you might get injured simply because you don’t yet know what you’re doing (and it’s ok!). If you’re a more advanced practitioner, your body may start to feel the accumulated wear and tear. 
 
Sometimes you will need to take a few days off, or even a few weeks or months. There is one thing you want to avoid: walking away completely – because jiu-jitsu is too cool to give up. 
 
Why Do Injuries Happen in Jiu-Jitsu? 
 
There isn’t just one way to get injured in jiu-jitsu. You can get hurt by refusing to tap, by landing awkwardly on your shoulder, by twisting your knee... 
 
But let’s be honest: you can get injured just by crossing the street, right? So, the first thing to understand is that you can’t say jiu-jitsu is dangerous just because injuries can happen. 
 
Jiu-jitsu is a combat sport, and like any other sport, it’s very demanding on the body. Injuries can happen in ways you can’t always control. 
 
Jiu-Jitsu Alone Isn’t Enough to Strengthen Your Body
 
In jiu-jitsu, you’ll feel parts of your body you didn’t even know existed. But training alone isn’t enough to fully strengthen your body. 

If you’re just starting jiu-jitsu and want to prevent injuries, you need to combine it with strength and conditioning. And if you’re a more experienced practitioner who hasn’t been doing this, you might already be dealing with some injuries, and now you know why. 
 
Every jiu-jitsu practitioner who wants to train for a long time needs to include some form of physical preparation. The sport is physically demanding and constantly stresses the body, so strengthening off the mats becomes essential for longevity. 

 
Make sure to work with a qualified professional, and if it’s possible, someone who understands jiu-jitsu and the demands of the sport. Don’t try to do anything too extreme on your own. 
 
I know you might be really excited about training jiu-jitsu, and sometimes it’s hard to add another new activity to your routine. But if you want to stay on the mats long-term, you need to consider this from the beginning. 

 
Should You Keep Training Through an Injury? 
 
It really depends — and you’re the only person who truly knows your limits. The first thing to understand is that no one can tell you exactly what you should or shouldn’t do. You know your body and your level of pain better than anyone else. 
 
There are different types of injuries. Some are just muscle soreness, where your body feels tired and stiff. Others can be more serious and require proper attention. 

If you’re just sore, it’s usually recommended to take some rest. For example, if you trained on Monday and it was an intense session, it’s completely fine to take a day off if your body feels tired. You don’t need to be too hard on yourself — especially if you’re not a professional athlete and are training for enjoyment. 
 
But if you’re feeling pain in your knee or back, for example, and it’s been bothering you for a while, it needs attention. It’s highly recommended that you see a doctor and get checked, so you understand what’s going on and what you need to do in order to recover and get back on the mats. 

 
Maybe It's an Opportunity to Adjust Your Game  
 
Some injuries happen because you’re putting the same kind of stress on your body every time you train. For example, if you prefer playing on bottom and you’re very flexible, you might feel comfortable when someone stacks you. But that can put a lot of pressure on your neck and lower back, and over time it can lead to serious injuries, like herniated discs. 
 
If this happens, see it as an opportunity to adjust your game and break some habits. It’s not easy, but it will make you a more complete fighter – and save your injury. 

Injuries are part of the journey, not a sign that something is wrong, but a reminder that your body needs attention. 

You just need to train smartly, take care of your body, and make some adjustments along the way. Avoiding injuries completely is basically impossible, but you can learn how to deal with them and move forward.