What is Brazilian Jiu Jitsu
Brazilian Jiu Jitsu (BJJ) is a martial arts discipline with a focus on grappling and ground-fighting. It has demonstrated success in mixed martial arts (MMA) as fighters can control their opponents, even when their opponent is much larger. This recognition on the biggest of stages in combat sports, such as UFC, has made Brazilian Jiu Jitsu popular for self-defense, sport, and fitness.
In a BJJ competition, a winner is determined through points or by submitting their opponent. If a submission attempt is executed, one participant is generating a force on a joint or on the neck of their opponent which is meant to overwhelm the given body part. This is easily represented by the “arm bar”, a submission consisting of a hyperextension force on the elbow when the arm is already straight. It goes without saying that the joints of the opponent’s body can easily become damaged during these techniques, to say nothing of the process of getting to the submission attempt.
While the sport is rapidly growing due to its ability to provide practitioners with more confidence, more athletic ability and a sense of community, it is not without risk. Injury rates in BJJ are 9.2 per 1000 competition participations, with 9/10 practitioners reporting at least one injury in training over their time of participation. This is comparable to professional American football, which is sitting at 8.1 injuries per 1000 hours of training.
Injury rates are high due to the nature of the sport; the submissions are generated by locking joints or creating chokes. While most practitioners would agree that the goal is not to invoke injury, the stresses placed on a joint can be difficult to control when going at or near competition speed, leading to damage to the joint or structures around the joint. Sometimes it is not the submission attempt at all, but rather the rapid movements will put someone at an awkward angle and then an injury will occur. Practitioners are also very often competitive people, and rather than sitting out and risk falling behind their classmates, they will continue to roll despite a slight injury. These ignored problems can snowball over time until they prevent the practitioner from participating.
Abnormal stresses to the body are common in combat sports. The body must have good mobility and flexibility in all joints to assist in getting into favorable positions, to escape from unfavorable positions, and to allow a bit of wiggle room in submissions. With limited range of motion, it is much more likely that someone will push a joint past its capability in a submission attempt, resulting in injury. Strength is a large component of BJJ as well. While you do not want to rely solely on strength, it is a vital component of the game that can turn the tide in an otherwise even match. The body’s ability to generate power in this sport is imperative. When trying to manipulate someone’s body, timing is key, so you must be able to generate large amounts of force in a quick burst.
In order to decrease the rate of injuries, it is strongly advised for any participant in combat sports to be in contact with a physical therapist. They will identify limitations in your range of motion in all joints, which can expose sites of potential injury. They will also identify areas of weakness or poor muscle control, which can quickly become injured when dealing with the weight and force of another human being. Through an individualized treatment plan, your physical therapist will address the identified problem areas, which will decrease the risk of injury within BJJ competitors.
Physical therapists will also often retroactively see BJJ practitioners following an injury. They will quickly find what structures are damaged and can provide manual therapy, stretching, and strengthening to the affected area in order to help the injured tissue heal properly. This helps the practitioner get back on the mats quickly and with a much lower risk of reinjury.
Neck Injuries: In BJJ, there are a number of submissions that attack the neck to cut off air supply to the opponent. There are also many techniques in which the neck is used as leverage in order to gain position or control your opponent. This creates a lot of strain on the neck, leading to muscle and joint tightness, soreness, and difficulty turning the head.
Treatment: Treatment will include joint mobilizations and stretching to help restore the full range of motion in the neck and calm down the painful structures. This will be paired with postural muscle strengthening to allow for greater tolerance to the stress placed on the neck in BJJ. This will decrease the risk of recurrent injury.
Shoulder Injuries: The shoulder is the most mobile joint in the body, which makes it vulnerable to injuries. In BJJ, the shoulder muscles are used to control space between the practitioner and their opponent, perform takedowns, execute escapes, and attempt submissions. The rotator cuff muscles, the labrum of the shoulder, and even the bicep can all take damage during these actions, leading to shoulder pain.
Treatment: Treatment of shoulder injuries begins with range of motion exercises that restore your shoulder movement to its full potential. Following reestablishing range of motion, BJJ-specific shoulder exercises will be given to ensure stability of the joint as well as power to create strong frames during competition.
Back injuries: Everyone has heard the phrase “lift with your legs, not your back”, however in BJJ, lifting mechanics are often the last thing competitors are thinking about. It is common for back strains to occur from quickly and improperly lifting one’s opponent, as well as from twisting while pressing one’s opponent away to perform an escape. Takedowns can also be a source of back pain, as a competitor may be thrown down quite forcefully onto their back in a moment’s notice.
Treatment
Treatment of back injuries often requires the establishment of a directional preference, meaning that your physical therapist will determine what motions calm the structures in your back down. While focusing early treatment into your directional preference, the PT will also strengthen the muscles of your back and abdomen to ensure stability in your spine to reduce the risk of future injury. Finally, treatment will incorporate specific Jiu-Jitsu movements to assist in returning to the mats.
Brazilian Jiu Jitsu is a combat sport. It is crucial to incorporate strength training into a practitioners training regimen to build tolerance to the required forces in this highly volatile sport. Injury prevention is not 100% possible, as accidents and abnormal forces are bound to happen in Jiu Jitsu. However, injury reduction is not only possible, but highly encouraged for anyone who is participating or thinking of participating in BJJ.
López-Valenciano A, Ruiz-Pérez I, Garcia-Gómez A, et al. Epidemiology of injuries in professional football: a systematic review and meta-analysis. Br J Sports Med. 2020;54(12):711-718. doi:10.1136/bjsports-2018-099577
Scoggin JF 3rd, Brusovanik G, Izuka BH, Zandee van Rilland E, Geling O, Tokumura S. Assessment of Injuries During Brazilian Jiu-Jitsu Competition. Orthop J Sports Med. 2014;2(2):2325967114522184. Published 2014 Feb 21. doi:10.1177/2325967114522184
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