Training in Brazilian Jiu-Jitsu offers veterans a number of benefits, from physical fitness and mental clarity to building a supportive community. However, injuries whether from previous military service or from grappling itself are common challenges veterans face when pursuing BJJ. While it’s important to listen to your body and prioritize recovery, you don’t have to give up on training altogether. Instead, you can train smartly and adjust your routine to avoid further injury while continuing to progress. Foxhole Veterans Charity Foundation will share some essential tips for veterans training in Jiu-Jitsu with an injury.
Consult a Doctor or Specialist First
Before training, always consult with a healthcare professional, especially if you are dealing with a serious injury. A doctor, physiotherapist, or chiropractor can give you a clear understanding of your condition and help you develop a recovery plan that aligns with your training goals.
Choose the Right Intensity & Frequency
When dealing with an injury, it’s crucial to scale back on your training intensity and frequency:
• Start Slow: Begin with lighter training sessions, focusing on technique and less intense sparring.
• Train Less Frequently: Cut back on the number of days you train each week, allowing your body to recover between sessions.
• Avoid Live Sparring: If you’re recovering from an injury, avoid sparring until you’ve regained full strength and mobility. You can still learn through drilling techniques and positional sparring without putting yourself at risk of reinjuring yourself.
Focus on Technique
Jiu-Jitsu is all about leverage, technique, and fluid movement. If you’re nursing an injury, focusing on perfecting your technique can be an excellent way to stay involved without putting stress on your body.
• Drill Movements Slowly: Practice techniques at a slower pace to ensure you’re not overextending or placing undue stress on your injured area.
• Work on Fundamentals: Mastering the basics of BJJ will improve your skillset while minimizing physical strain.
Use Injury-Specific Modifications
Certain positions or movements in BJJ might aggravate your injury. Work with your instructor to modify certain techniques to protect yourself:
• Avoid High-Impact Movements: If you have joint or ligament injuries, avoid techniques that involve heavy twisting, falling, or sharp movements.
• Positional Sparring: This involves sparring from a fixed position where you can control the intensity and avoid specific movements that could trigger pain.
• Use Taping or Bracing: If you have a specific area that’s vulnerable, consider using a brace or tape to support the injury during training. Consult a healthcare professional for proper taping techniques.
Communicate with Your Training Partners
Being open and honest with your training partners about your injury is essential. Let them know which movements you’re avoiding and what level of intensity you’re comfortable with. This ensures they can help you modify drills or sparring to prevent further injury. If possible, pair up with higher-ranked practitioners who understand the importance of controlled training, allowing you to learn safely.
Prioritize Recovery & Listen to Your Body
Injury recovery is just as important as training itself. Make sure you’re giving your body time to heal:
• Rest and Ice: Give your body adequate time to recover by taking rest days when needed. If your injury flares up, apply ice to reduce swelling.
• Stretch and Mobilize: Gentle stretching and mobility exercises can aid in recovery by improving flexibility and reducing stiffness around the injured area.
• Stay Hydrated and Nourished: Proper hydration and nutrition are essential for injury recovery. Focus on eating foods that support tissue repair, like lean proteins, fruits, and vegetables.
Training Veterans Out of Victorious Gym in Milford, The Crown MMA Gym in Troy & Champion Jiu Jitsu & MMA in Chesterfield, Michigan
Training in Jiu-Jitsu while managing an injury is a balancing act. BJJ is a long-term journey, and being smart about your injury recovery will pay off in the long run. Look for a great community to begin your martial art training. Veterans are welcome, so come on down to Foxhole Veterans Charity Foundation today.
