Starting Brazilian Jiu-Jitsu Part 3: Injuries, Intensity and Schedule

by Flipper

As an 8-month student of BJJ, I tend to look upon newer students with mixed feelings. While it’s always good to see someone looking to try out the sport, and a new training partner is always welcome, I always feel a little trepidation about the first few matches I’ll have with them.

Actual, honest-to-god new students (and not the “oh, I went to a class or two” bricker type of folks who want to look good on their first day) tend to know little about technique, and try to make up for it with a lot of energy and physicality. While this usually means the new student will wear themselves out (and as such let someone more experienced like me control a match in terms of position and tempo)- it also means they unintentionally pose a heightened risk of injury to either themselves or their sparing partners (namely, me). New students will refuse to tap out to tight armlocks or chokes to prove they’re tough- and end up injuring their joints or passing out instead. Other new students will attempt illegal moves (wristlocks, for example, are not considered a legit move in most BJJ schools or competitions) or moves they don’t fully understand (if you think you know how to apply an inverted heel hook from an internet video- DON’T DO IT!) to try and stay competitive. It’s even possible for a new student to injure themselves simply because they didn’t realize turning/jumping a certain way would tug on their joints in a manner unintended by biology.

As such, the first bit of advice in this part is that new students should always try to work at a reasonable speed and intensity level. Avoid slamming, tossing, or bouncing your opponent off the ground, and be aware of the difference between pushing/pulling with your arms and legs and punching/kicking. If you know or suspect you weigh a lot more than your opponent, it is considered courteous to not fully sprawl your weight on them. Also, avoid “slapping on” submission holds- always try to apply a submission with gentle and graceful technique. You will lose more than a few submissions by doing this (applying a hold “gently” usually means your opponent will have a good chance to react)- but in the end you will greatly reduce the chance of hurting your partner. The goal of sparring is to learn, not to win.

Despite these precautions, you will likely pick up a number of injuries while training. Common, recurring injuries will include:

• -scrapes and cuts on your feet and hands
  
  
• Bruises on just about any point of your body
  
  
• Swollen knees
  
  
• Hyper-extended knees and elbows
  
  
• Pulled groin, shoulder, and neck muscles
  
  
• Stiff arms, shoulders, back, neck, legs, junk, etc
  
  
• Bruised ribs or damage to rib cartilage

In most of the above cases, you will learn to sort out the difference between minor occurrences (wear-and tear, things that you’ll be able to ignore by the time you’ve warmed up) and the “need to take a week off” items (rib damage will usually be here)- but for beginners, expect to always give yourself a day between classes. Own at least one (preferably 2) hot/cold pads for use after class; use cold for joint hyper-extensions and new injuries, warm/hot for general stiffness or soreness. Try to acquire equipment to mitigate injuries early on- while I look like an absolute tool for wearing them, thick volleyball knee-pads have kept my knees in very good condition while practicing take-downs and guard-passing.

Downtime is the most important factor in recovering. While I would recommend a new student attend class at least twice a week (and look to increase attendance if they intend to be serious about pursuing BJJ as a sport/hobby), I don’t think any new student is well served by attending class more than four times a week until they get a good 3 months under their belt and experience the full range of “jiu-jitsu injuries."