BJJ Common Injuries

Brazilian Jiu-Jitsu is a grappling-based martial art that is the skill of controlling a resisting opponent and forcing him to submit. BJJ is centered around taking an opponent down to the ground for dominant control positions where the opponent can be rendered harmless. Mixed Martial Arts are popular globally, and the Brazilian Jiu-Jitsu technique is very prominent. One must practice BJJ by utilizing superior leverage, grip, and position upon your opponent wearing BJJ Gi.   

MMA practice is mentally and physically demanding; practitioners must practice in Martial Arts uniforms to increase physical fitness and problem-solving ability. BJJ is a contact sport; the longer you train BJJ, the more likely you are to get injured.   

  BJJ injuries types   

Brazilian Jiu-Jitsu is a physically demanding sport, so it is important to note that there are two distinct types of injuries.   

  Injuries to muscles   

Such muscular injuries can be excruciating, but these also heal relatively quickly. When you pull a muscle in your back, and it is your back those hurts, the injury can heal within a matter of weeks.   

  Injuries to ligaments, tendons, or nerves   

BJJ injuries are pretty severe, happen instantly, and occur when someone hyperextends their knees and tears their ACL. It may not be that painful, but it leads to more severe injuries and takes a lot of time to heal.   

  BJJ Common Injuries   

Knee Injuries  

The most common injuries in BJJ are incorrect knee placement while passing the guard, hyperextending the knee when applying a submission, or any additional pressure placed on the joint. It usually happens during leglocks and sweeps.   

  How to prevent knee injuries   

Knee injuries must not stop you from training, so always try a few exercises to prevent them and strengthen the muscles around the knee joint.   


  • This exercise will help to strengthen those muscles that support your knees. To perform it, stand with your feet shoulder-width apart and lower your butt to knee level. Whereas keeping your knees behind your toes as you lower down.   
  • Lunges  
    Lunges are an excellent exercise for strengthening the muscles that support the knees. To perform this exercise, one must stand apart and take a significant step forward with your foot and shoulders. Lower your body down until the front thigh is parallel to the ground and your back knee above the ground. And keep the front knee behind your toes.   
  • Standing Side Leg Lifts 
    Side leg lifts will help you to strengthen the abductor muscles that run along the side of the thigh and support the knee joint to keep it stable.   

  Shoulder Injuries  

Brazilian Jiu Jitsu’s second most common injury is while shooting, armlocks and posting. Shoulders injuries can be caused by several things, especially when fighters do not keep their elbows close, incorrect posture while defending against submission, or overusing shoulder joint while applying a submission. The shoulder is a ball and socket joint that requires many stabilizing muscles and ligaments to keep it working correctly.   

  • Rotator Cuff tears 
    There is a group of muscles and tendons that stabilize the shoulder joint. The repetitive shoulder motion, especially reaching an opponent’s leg during guard passes, causes such injuries.   
  • Dislocated shoulders 
    Dislocations of the shoulder joint occur when the head of the humerus pops out.   
  • Shoulder joint tear 
    The shoulder joint is held together by a group of ligaments, and torn ligaments can cause shoulder joint tears.   

 Exercises to prevent shoulder injuries  

  • External and internal rotations  
  • Lateral raise  
  • Front raise   

  Neck injuries  

Neck injuries are prevalent in BJJ during deep stacking, opener hold, neck cranks, or posting with the head. It can be by several things such as incorrect posture when demeaning against a submission or taking a fall incorrectly, or fighters end up in an awkward position while deep-sacked. Whereas common neck injuries are:   

  • Whiplash:  
    A neck injury occurs when the head is suddenly thrown forward and then backward by a fall or by an opponent taking your lead and slamming it into the mat.   
  • Cervical Sprain 
    It is an injury to ligaments of the neck by a fall or by an opponent taking your head and twisting it.   
  • Cervical Disc Herniation 
    A cervical disc herniation is an injury to the discs between the neck vertebrae caused by falling or if the opponent is taking your head and twisting it.   

  Exercises to prevent neck injuries   

There are few exercises to keep your neck healthy and safe while training.   

  • Chin Tuck  
  • To strengthen neck muscles and improve your posture.   
  • Backburners  
  • A great way to stretch and strengthen the neck muscles and improve the range of motion.   

  Wrist injuries   

The wrist is a weight-bearing joint and is susceptible to injury if not appropriately supported. Taking care of your wrists is very important; there are some BJJ common injuries for wrists.   

  • Wrist fracture 
    You are breaking any bones in your wrists.   
  • Wrist Ligament Tear 
    Ligaments are the tissues that connect the bones of the wrists, and if a ligament tears off, it means a complete rupture of one of those tissues.   
  • Wrist Sprain 
    An injury to the ligaments of the wrist   

  How to deal with BJJ common injuries?   

After getting injured, the best thing to do is to rest and not spar with anyone during the initial stages of nursing any significant injury. Always take things slowly as if your body is not 100% performing; you should not try to train 100%. Return to the mat after rehabilitation and avoid positions that may aggravate your injuries. Moreover, ensure you are comfortable with your partner, which will never make things more aggressive. One must adopt all the preventive measures while practicing Mixed Martial Arts or Brazilian Jiu-Jitsu. Click here for premium quality BJJ Gi and mixed Martial Arts uniforms to keep yourself safe on the mat and train hard.   

Leave a Comment