Rolling Safe: How to Prevent and Manage Injuries in Jiu-Jitsu

Brazilian Jiu-Jitsu is a grappling-based martial art known for its intricate ground fighting techniques. As a full contact combat sport, injuries are an inevitable risk that comes with training and competing in Jiu-Jitsu. The most common injuries tend to be sprains, strains, and other trauma to joints and soft tissues. This is due to the dynamic nature of grappling, which places great stress on the body as competitors manipulate limbs and joints and fight for dominant positions.

Some of the most frequently injured areas in Jiu-Jitsu are the lower back, knees, elbows, and fingers/hands. Lower back injuries in particular are extremely prevalent, resulting from the awkward positions and spinal twisting involved in grappling matches. Knee injuries usually involve damage to the menisci, ACL, or MCL from sudden twisting motions. Finger and hand injuries also occur regularly from gripping the gi jacket and attempting submissions. While less common, fractures to the arms and legs can also happen from attempting throws or being thrown.

It’s important for Jiu-Jitsu practitioners to be mindful of injury prevention, as an untimely injury can keep someone off the mats for an extended period. Proper warm-up, controlled technique, tapping early, choosing training partners wisely, and developing joint durability through supplemental training can all help reduce injury risk. However, some amount of injury is inevitable in this combat sport. Managing injuries properly and not rushing back to the mats before fully healed is critical for longtime Jiu-Jitsu practitioners.


Jiu-jitsu is a grappling-based martial art known for its intricate ground fighting techniques and joint manipulation submissions. As a full contact combat sport, injuries are an inevitable risk that comes with training and competing in jiu-jitsu. The dynamic nature of grappling places great stress on the joints, tendons and ligaments as competitors use leverage and body positioning to control their opponent.

Most injuries in jiu-jitsu affect the joints and connective tissues. Common injuries include sprains, strains, hyperextensions, dislocations and even fractures from attempting throws or submissions. The knees, elbows, shoulders, fingers and neck are frequent injury locations due to the constant gripping, twisting and torque applied during rolls and sparring.

While minor bumps and bruises are expected, more serious injuries can sideline a jiu-jitsu practitioner for an extended period. Being mindful of injury prevention through proper warm-ups, controlled technique and taping is key to longevity in this sport. Taking the time to recover properly from an injury is also essential before returning to training.

Jiu-jitsu’s injury rates are comparable to other grappling disciplines like judo or wrestling. A study in the Orthopedic Journal of Sports Medicine found an overall injury rate of 9.2 injuries per 1000 athlete exposures in competitive jiu-jitsu, with the highest rates among those in their early 20s. The study defined an “injury” as something causing over 1 week of missed training.

The injury statistics align with the experience of most serious jiu-jitsu practitioners – bumps and bruises happen almost every training session, while more severe injuries that require extended time off training happen on occasion depending on training intensity and plain bad luck. However, being smart about training and preventative care can reduce the risks.

Most Common Injuries

Jiu-jitsu’s injury patterns reflect the mechanics of the sport. The body is contorted into complex positions of leverage, with constant gripping and pulling against an opponent’s limbs. Joints, ligaments and muscles are stretched to their limits, often suddenly and unexpectedly. This creates an environment primed for injuries to those connective tissues and areas of the body most utilized in grappling.

Lower Back

Lower back injuries are among the most prevalent in jiu-jitsu. The awkward spinal positions and twisting involved in grappling take a major toll on the back. Jiu-jitsu competitors are constantly bridging and shrimping to escape inferior positions, which can tweak the back muscles or strain the vertebrae and discs. Positions like knee-on-belly place enormous pressure on the lower back as well.

Common lower back injuries include muscular strains, herniated discs, pinched nerves and sciatica. A herniated disc is when a disc’s outer layer tears and the jelly-like interior oozes out. This can irritate spinal nerves and cause severe pain or numbness into the legs. Sciatica refers to compression of the sciatic nerve running from the lower back down the leg, causing similar radiating symptoms.

Preventing back injuries starts with developing core muscular strength and flexibility. Being aware of proper spine alignment during training can also help avoid hyperextension. Supplementing jiu-jitsu training with exercises like planks, supermans, and hip bridges builds up the core muscles that stabilize the back. Yoga is also excellent for improving back and hip flexibility.

If a back injury occurs, recovery involves rest, anti-inflammatory medication, physical therapy and modifying training to avoid reinjury. Surgery may be required in severe herniation cases. The key is allowing the back adequate time to heal before returning to live grappling. Let your back be the guide – if it’s still hurting day-to-day, more rest is needed.


The knee joint is vulnerable to injury in jiu-jitsu. Sudden twisting and rotation leads to sprains of the ACL and MCL ligaments as well as meniscal tears. Changing direction rapidly during scrambles or having force applied across an off-balance knee are common ways knees get injured. Attempting leg lock submissions also generates torque on the knee ligaments.

Properly warming up the knees before training goes a long way towards injury prevention. Stretches such as butterfly touches, heel slides and figure-fours increase knee joint mobility and elasticity. Taping knees or wearing knee braces also provides supportive compression. During rolls, avoid fully locking out the knees or duck-walking on them as this stresses the joint.

Knee injuries should be immediately addressed with the RICE method – rest, ice, compression and elevation. Seeking a prompt medical evaluation is key, as imaging like an MRI may reveal if ligaments are partially or fully torn. Braces, physical therapy and potential surgery may be necessary depending on the severity. Strengthening the leg muscles through exercises like Bulgarian split squats helps support the knees during training.

Avoid rushing back from knee injuries before regaining strength and mobility. Knee ligament tears in particular can have long-term consequences if not rehabbed properly. Some sacrifice competition time in the short term to be able to train hard for many more years.


The constant gripping of the gi jacket leads to many finger and hand injuries. The hands are the main connection point between competitors, bearing the brunt of pressure and torque. Jammed, dislocated and sprained fingers are common finger injuries. Thumbs can also get caught and hyperextended during grip fighting.

Taping the fingers helps support the small joints during training. Apply tape in an “X” pattern across the knuckles, overlapping across the tops of fingers. Athletic tape provides rigid support while kinesiology tape allows more dexterity. Strengthening grip strength and the muscles of the forearms also improves finger durability.

Hand injuries often involve collateral ligament tears and metacarpal fractures. Collateral ligament injuries occur from fingers splaying apart, while metacarpal fractures stem from the structure of the hand absorbing forceful impacts incorrectly. Proper breakfall form is key to avoid metacarpal fractures.


The elbow joint is prone to hyperextension and ligament sprains when attempting arm lock submissions or posting during a roll. Armbars, kimuras and americanas all apply force in the direction of overextending the elbow. Posting on a fully extended elbow can also lead to injury as the joint moves beyond its normal range.

Keeping the elbows tucked and avoiding full extension helps prevent injury. Think of always “making the elbow small.” Wearing padded elbow sleeves can also protect the joint. If elbow soreness persists during or after training, take time off submissions that aggravate it. Some wear tennis elbow straps as well below a sleeve.


Jiu-jitsu can take a toll on the shoulder joints as well. Attempting throws or breakfalls can lead to dislocations and rotator cuff strains or tears. The rotator cuff is a group of muscles and tendons that surrounds the shoulder joint, helping stabilize the humerus in the socket. Falling directly onto an abducted arm or resisting a throw with brute force are examples of shoulder injury mechanisms.

Strengthening the shoulder and back muscles improves stability. Exercises like shoulder presses, rows, and external rotations with resistance bands build up the rotator cuff durability. Tapping early also helps avoid shoulder injuries. Allowing the arm to overextend during an armbar can tear the labrum cartilage in the shoulder as well.


The neck is vulnerable to strains and injuries similar to the lower back. Bridging and stacking can hyperextend the cervical spine, especially when it’s not strengthened properly. Positions like north-south can crank the neck if applied too forcefully. Guillotine chokes can also be dangerous if applied in a spine-compressing manner.

Building up neck strength and flexibility is key. Supplementing training with isometrics holds, neck bridges and rotations develops the deep neck muscles. Avoid slamming the head to the mat when taking throws or shots as well – breakfall by slapping and dispersing the impact.

Serious neck injuries can be career or life threatening. While rare, injuries like broken necks and strokes do happen in combat sports from impacts or vascular restraints. Tap early and verbally submit if concerned during training.

Comparison of Common Injuries in Jiu-Jitsu

Injury Cause Prevention Treatment
Lower back Twisting, bridging, shrimping Core strength, flexibility Rest, PT, modify training
Knees Sudden twisting, leg locks Warm up, brace, tape RICE, Potential surgery
Fingers/Hands Grip fighting, impacts Tape fingers, grip strength Buddy tape, splint
Elbows Armbars, posting Elbow sleeves, avoid full extension Rest, elbow strap
Shoulders Throws, breakfalls Strengthen rotator cuff Modify training, surgery if needed
Neck Bridging, stacking Isometrics, avoid head slam Rest, neck brace, PT

Injury Prevention Strategies

While some risk is inherent to a combat sport, smart training practices can reduce the rate of injuries in jiu-jitsu. Prevention is integral to sustaining a long, healthy grappling career. Some keys to staying resilient on the mats:

  • Properly warm up and stretch major muscle groups before each training session. Increase tissue temperature and joint mobility to prepare the body for activity. Cool down and stretch again afterwards.
  • Develop joint durability through supplemental strength training. Rotational and multi-planar movements strengthen stabilizers and connective tissue around the joints.
  • Train technique in a controlled, precise manner. Moving explosively has its place, but focus on technical refinement to avoid excessive collisions and torque.
  • Tap early to submissions rather than trying to tough it out and escape. Know when you’re caught and respect your partner’s control.
  • Wear protective tape, braces or gear to support vulnerable joints when needed. Don’t let ego stop you from protecting yourself.
  • Choose training partners close to your size and skill level for intense training sessions. Avoid big size mismatches and rolling with spazzy or overly intense partners.
  • Listen to your body and take time off when needed. Training through moderate pain often leads to more severe injuries.
  • Don’t escalate the intensity level too quickly. Build up volume and resistance gradually over time to adapt.
  • Learn proper falling and rolling technique to avoid impact injuries. Execute breakfalls by slapping and dispersing force.
  • Stay hydrated and fuel your body properly around training sessions. Fatigue leads to sloppy technique and injuries.
  • Prioritize recovery through sleep, nutrition, and modalities like massage, ice baths, etc. Let the body recharge fully between sessions.

The keys are training smart, controlling intensity, and stopping before you’re exhausted or in pain. Pushing to your limit in competition is expected, but save that effort for when it really counts rather than during random training sessions. Listen to advice from coaches and veteran training partners as well.

Managing Injuries

Even with prevention efforts, some percentage of injuries are inevitable in jiu-jitsu’s high-intensity environment. How these injuries are managed makes all the difference in one’s longevity in the sport. Here are some best practices:

  • Follow first aid principles like PRICE – protect, rest, ice, compress and elevate injured areas immediately. Limit additional damage and swelling.
  • Seek a proper medical evaluation to diagnose the injury accurately. Don’t try to guess the severity yourself. Imaging like x-rays, MRI’s and CT scans reveal what’s really happening internally.
  • Follow the doctor or physical therapist’s recovery plan closely. Their projected timeline is based on your specific injury and when it’s actually safe to return to sport.
  • Stick to your rehab plan diligently. Do your prescribed stretches and exercises several times per day, especially early in the healing process.
  • Make modifications upon returning to training after an injury. Wear a brace, tape vulnerable areas, avoid positions that caused the injury, and ease back into full intensity.
  • Listen to your body attentively as you ramp back up. Scale back if you experience pain, swelling or other warning signs that you’re pushing too fast.
  • Be extremely cautious returning after major injuries like torn ligaments or fractures. These require long-term healing of 12-18 months. A premature comeback often reinjures the area.
  • Don’t let ego rush you back before you’re ready. It’s better to be sidelined for a few months than to live with chronic pain long-term.
  • Use setbacks as an opportunity to develop other areas. Work technique and drilling while hurt, improve cardio, strengthen healthy body parts, and develop your mental game.

The hardest part is usually sitting out and watching teammates train while you’re still on the mend. But stay focused on rehabbing fully the first time around to avoid chronic issues. You have the rest of your life to practice jiu-jitsu!

Additional Factors

Beyond training methods and injury management, there are some additional factors that can influence injury potential and recovery:


Injury rates in jiu-jitsu climb after the early 20s and increase further beyond the mid 30s. Our bodies don’t recover as quickly and lose some of the protective effects of youthful elasticity and hormones. Adjust training volume and intensity down as needed with age. Supplement recovery practices also become more important.

Strength & Conditioning

Resistance training for injury prevention should incorporate the SAID principle – Specific Adaptation to Imposed Demands. Exercises should mimic the multi-planar, multi-joint movements of grappling. Focus on posterior chain strength, rotator cuff stability, and hip mobility.

Nutrition & Hydration

Eating for performance and recovery reduces injury risk. Emphasize protein around training sessions. Get sufficient calories to fuel activity and maintain weight. Proper hydration decreases cramping and replaces electrolytes lost sweating. Supplements like glucosamine and turmeric also help joint health.

Sleep Quality

Poor sleep undermines the body’s recovery systems. Ensure enough nightly sleep to allow tissue regeneration. Prioritize sleep over late night screen time and use sleep hygiene tricks to improve quality as needed. Letting the body fully recharge decreases next-day injury potential.


Varying training stimuli helps avoid overuse injuries from the repetitive motions of jiu-jitsu. Modalities like yoga, strength work, cycling, swimming, etc. complement grappling and build full-body durability and conditioning.

Stress Management

External stressors activate the body’s primal fight-or-flight response, increasing injury risk. Develop self-care habits to dial down the nervous system between sessions – meditation, nature time, massages, relaxing hobbies, etc. Listen to your intuition as well if something feels off.

Frequently Asked Questions about Injuries in Jiu-Jitsu

What are the most common injuries in jiu-jitsu?

The most frequently injured areas are the lower back, knees, fingers/hands, shoulders, elbows, and neck. Lower back injuries in particular are very prevalent from the awkward spinal positions in grappling.

How can I prevent finger injuries in jiu-jitsu?

Taping your fingers helps stabilize the small joints and prevents injuries when grip fighting. Strengthening the muscles in your hands and forearms also improves finger durability.

If I hurt my knee, when can I get back on the mats?

Depending on the severity of the injury, you may need to sit out anywhere from a few weeks to several months. Don’t return until you’ve regained strength and mobility. Ease back into training with a brace and avoid positions that aggravate it.

Is cauliflower ear inevitable in jiu-jitsu?

Cauliflower ear is common but can be prevented by wearing wrestling headgear during sparring, draining blood after an ear injury, and resting post-injury to allow it to heal. Don’t return to training until the ear is no longer swollen.

How can I avoid lower back injuries in jiu-jitsu?

Develop core muscular strength and flexibility in your lower back through exercises like planks and bridges. Maintain proper spinal alignment when grappling. Also build up the durability of your hip flexors and hamstrings as weak glutes/hips contribute to back injuries.

If I injure my neck, how long should I take off training?

At minimum, take a few weeks off for most acute neck strains. If there is any numbness, tingling, or radiating pain, visit a doctor immediately to assess the severity. Don’t take neck injuries lightly – prolonged time off may be required to allow discs and nerves to heal.

Should I train if my shoulder hurts?

Shoulder pain often won’t go away while still training on it. Take time off rolling to allow it to rest and reduce inflammation. After a few weeks, return to training but avoid positions that aggravate it and consider wearing a shoulder brace. The rotator cuff needs babying once injured.

How many injuries from jiu-jitsu require surgery?

Surgery is rarely needed for strains and sprains, but completely torn ligaments and tendons often require surgical repair. Knee and shoulder ligament tears are the most common jiu-jitsu injuries needing surgery. Take your time rehabbing post-surgery before returning to live training.

What injuries take the longest to recover from?

Serious lower back injuries like herniated discs can take many months to heal. Knee ligament reconstruction also requires 6-12 months recovery. Neck injuries must be given proper time as well. Be patient during rehab for these vulnerable areas.


Injuries will happen in a contact sport like jiu-jitsu, but following smart training practices can reduce risk. Paying attention to injury prevention and taking the proper time to recover when an injury does occur is vital for longevity and progress in jiu-jitsu. With the right precautions, you can train hard and stay healthy for many years on the mats.

The keys are training with intention rather than mindlessly, controlling intensity levels across training cycles, developing joint strength and mobility, learning proper falling methods, tapping early and respecting your body’s signals. If injured, take a long-term perspective to your recovery. With patience and wisdom, injuries are just bumps along the lifelong path of grappling skill development.

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