How do I train Brazilian Jiu Jitsu through injuries?
What is injury management?
Injury management is the umbrella term used to consolidate all the treatment strategies, do’s and don’ts, training adaptations and anything else required to maximise your recovery in the fastest and safest way possible. It is essentially a balancing act between risk and reward, where risk is represented by prolonging recovery time or worsening of symptoms and reward is returning to training or competition whilst minimising the chances of the same injury reoccurring.
The main aspect to that dilemma is that most jiu-jitsu enthusiasts believe in all or nothing. That is a flawed concept based around the idea where if I am not able to roll, I cannot practice. On the other hand, we see those who push through injuries and niggles regardless hoping for the best or that time will fix it. Both strategies are risky and likely to lead to frustration. They will not be helpful in keeping you moving. Instead, one has to train smart and adapt.
How do I stay active with BJJ training?
The exact same principles preached by the sport itself can be used to keep you actively involved. If facing a heavier and stronger opponent, a skilled BJJ player will often avoid certain positions, use leverage, cut angles etc. When managing an injury, a smart player will choose their opponents, positions, adjust their training goals and pace wisely. A practical example is a shoulder injury such as subacromial bursitis which can take weeks to a few months to fully resolve with the appropriate treatment in place. In that instance, things such as posting the affected hand or elbow for a sweep or even playing half-guard on the affected side will likely lead to a flare up of symptoms. The smart player will use this opportunity to sharpen his or her top game, play half-guard on his or her ‘weak side’ instead, practice another guard, go into a training roll with an unorthodox goal in mind: not being forced on or choosing not to lie on the affected shoulder no matter what. These are just some examples
For each injury, there will be a number of things to be avoided but also another number of movements and positions to be explored. The best thing about that approach is that if you run into trouble, all you have to do is ‘tap’. Maybe your arms are out of action, go roll with that lighter and less skilled gym mate and help him out. Try and stop him or her from passing your guard by only using your legs and hip movements, no framing with arms allowed. And if they pass your guard, awesome, they get a boost and you get some learning.
The bottom line
As anything else in life, there are exceptions and some injuries or circumstances are just what they are and training might need to be interrupted. However, in the majority of cases, we can adapt, reduce training intensity, reduce frequency, practice only skills and not active rolling. The bottom line is, any mat time is better than no mat time at all.
If you have any specific topics or injuries you would like covered, please don’t hesitate to reach out. I love not only Jiu-Jitsu but also helping practitioners to get the most out of it during difficult times. Big Oss, Bruno!