5 tried-and-true tips to stay injury free while practicing jiu-jitsu

Jiu-jitsu is a great way to stay in shape, both physically and mentally. But if you don’t practice this martial art carefully, you’ll run the risk of injury. Follow these tips to reduce your chances of getting hurt.

It’s important to start by stretching your muscles. This ensures that your body won't be taut and won’t strain when you begin to practice.

• Try to warm up for at least 20 minutes before you start your routine
• Some simple stretches and a rotation of jumping jacks and running in place is usually enough to get muscles warmed up

Doing strength training in conjunction with jiu-jitsu is a great way to reduce your chance of getting injured. That’s because building your muscles will help you support yourself better during training.

• Muscle drills, especially those done using a dummy, can help you loosen up and get stronger
• Talk with your jiu-jitsu instructor about different exercises you can do to build up your main muscle groups in order to help prevent problems

One of the most common causes of injury in jiu-jitsu is poor technique. It's important to practice different positions and movements before moving on to more advanced skills. Work on these basics of good technique to help avoid injury.

• Elbow discipline
• Good posture
• Good base
• Appropriate head position

Drinking water is one of the easiest and most important things you can do to prevent yourself from getting injured, no matter what sport you're involved in.

There’s a reason for this: when you're dehydrated, your blood thickens because of the lack of water. This puts a strain on your heart because it cannot efficiently pump blood throughout your body. As a result, you’re more likely to get injured.

• Dehydration occurs before you start feeling thirsty, so make sure to drink water before, during and after your jiu-jitsu training

Sleep is also important when you're engaged in regular physical activity. A good night’s rest allows your body to restore itself and heal.

When you're training, your body is challenged and broken down. Sleep helps you build it back up.

Also, when you get a good night's sleep, your body is less susceptible to energy crashes and poor muscle performance that can lead to injuries.

Jiu-jitsu can be a very rewarding sport to practice. But, as is the case with most martial arts, certain precautions are necessary in order to avoid injury. Do your best to follow these training tips and you’ll stay safe and get the most out of the sport.