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Dr. Michelle and another woman both doing jiujitsu in a green and white gi, respectively

Preventing Jiu Jitsu Injuries in Athletes

Written by ross on . Posted in Pain Management, Physical Therapy, Sports Medicine, Strength Training. No Comments on Preventing Jiu Jitsu Injuries in Athletes

Jiu-jitsu Injuries: Causes, Symptoms & Treatment

Preventing Jiu Jitsu injuries is important for athletes who train and compete in the sport. These injuries often occur due to joint locks, repetitive strain, and high physical demand. Understanding preventing jiu jitsu injuries early can help reduce pain, improve performance, and support long-term training safety.

The most common Jiu Jitsu injuries involve the shoulders, knees, neck, and lower back. These injuries may occur from sudden movements, joint locks, or repetitive strain over time. Without proper care, they can lead to chronic pain and limitations in performance.

Common Symptoms of Jiu Jitsu Injuries

  • Joint pain (shoulders, elbows, knees)
  • Muscle tightness or strain
  • Decreased flexibility or mobility
  • Weakness during training or rolling
  • Difficulty performing techniques

Even minor discomfort can impact your ability to train effectively. Simple movements such as gripping, transitioning, or maintaining positions may become challenging.

Treatment for Jiu Jitsu Injuries at Abide Physical Therapy

At Abide, we understand how important it is for you to get back on the mat feeling strong and confident. Our approach is designed to support your recovery in a way that’s personal, effective, and centered around your goals.

We take the time to understand your injury, your movement, and your training—so your plan truly fits you.

We don’t just ease the pain—we work to find and address what’s causing it, helping you avoid future setbacks.

How Abide Helps Treat Jiu Jitsu Injuries?

At Abide, we understand the unique physical demands of Jiu Jitsu. Once your condition has been assessed, we will guide you through a personalized treatment plan focused on restoring mobility, strength, and control.

Early intervention is key. Addressing pain or discomfort at the first sign can prevent further injury and help you return to training safely. Abide will also educate you on proper movement strategies, recovery techniques, and injury prevention to keep you performing at your best.

Consistency with your program and proper technique can significantly reduce your risk of injury and improve your overall performance on the mat.Jiu Jitsu injuries are common due to the physical and technical demands of the sport. These Jiu Jitsu injuries often occur from joint locks, sudden movements, and repetitive strain during training. Jiu Jitsu requires strength, flexibility, and endurance, but it also places significant stress on the body. While it’s an excellent way to stay active and build discipline, many practitioners experience Jiu Jitsu injuries at some point in their training.

Treatment Techniques (Perform 2x daily)

Hip Bridges

  • Lie on your back with knees bent and feet flat
  • Lift hips toward the ceiling while squeezing glutes
  • Pause 3–5 seconds at the top
  • Reps: 10
  • Sets: 2

Thoracic Rotation (Open Book)

Lie on one side with knees bent Arms extended in front, palms together Rotate top arm backward while following with your eyes

  • Pause 3–5 seconds
  • Reps: 10 each side
  • Sets: 2

Shoulder Blade Squeezes

  • Sit or stand upright
  • Pull shoulder blades back and down
  • Hold for 5 seconds
  • Reps: 10
  • Sets: 2

Neck Mobility Stretch

  • Sit tall and gently tilt head to one side
  • Hold stretches for 10–15 seconds
  • Repeat on both sides
  • Reps: 5
  • Sets: 2

Proper treatment of Jiu Jitsu injuries is essential for long-term performance and injury prevention.

Hydration: The Good, The Bad & The Ugly

Written by ross on . Posted in Sports Medicine. No Comments on Hydration: The Good, The Bad & The Ugly

Did you know that the best way to avoid dehydration is to drink before you get thirsty?

Hydration is important because the body is comprised mostly of water. The proper balance between water and electrolytes in our bodies will determine how most of our systems function, including our nerves, muscles, and joints. What most don’t realize is that when we drink water, our body temperature, heart rate, metabolism, and blood pressure are better controlled.

Research indicates that drinking water aids in digestion and oftentimes aids in a more efficient metabolism. I am constantly educating my patients on the value and importance of an increase in fluid intake as a result of its great benefits. Water is important to the body at all times.

Do you ever exercise? 

When you exercise, your muscles generate heat. To keep from burning up, your body needs to get rid of that heat. The main way the body discards heat in warm weather is through sweat. As sweat evaporates, it cools our tissues. Lots of sweating will reduce the body’s water level, and this loss of fluid affects normal bodily functions. Research indicates that slight changes in body water might even create sports performance issues as a result of the physiological changes that happen in the body.

Water is all you need if you are planning to be active in a low or moderate intensity activity, such as walking, for only an hour or less. If you plan to be exercising longer than that, or if you anticipate being out in the sun for more than a few hours, you may want to hydrate with a sports drink to replace electrolytes lost through perspiration.

Alcoholic and caffeinated beverages, such as coffee, teas, and soda are not bad sources of fluid intake, however, they are not recommended for optimal hydration.

What about the foods I eat? Do they count?

Yes, they do count. It’s tough to measure how much water intake you receive through foods, but water based foods are great in addition to your recommended daily water intake. Foods such as salads, yogurt, soup, and water-based fruits (watermelon, oranges, etc.) are a great daily addition!

How much should I be drinking?

Well, everyone is different. The 8-oz rule does not hold true for every body type. If you want to know specifics, a nutritionist or health care provider should be able to speak to that.

According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16–20 ounces of fluid one to two hours before an outdoor activity.

Following the activity, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside.

When you are finished with the activity, you should drink another 16 to 24 ounces (2–3 cups). Those who aren’t active should generally aim for 60 ounces (about 2 L) each day. Aside from the recommended minimal guidelines, I educate all patients to shoot for 80oz each day.

How do I know if I am dehydrated?

One way to make sure you are properly hydrated is to check your urine.

Clear or Pale: You are in the Clear!

Darker than Pale: Drink up, Buttercup!

Hydration is an important aspect of how I educate all my patients. What I have found is that combining physical therapy, nutrition and hydration education, my patients are able to see quicker results.