Injuries in Jiu Jitsu

Injuries: Just Another Bruise
Just Another Bruise

Age = Injury?

I don’t know if my age makes me more susceptible to injuries or if getting injured is just part of any contact sport. I do know that it takes me more time to recover from injury than it used to. So a lot of my attention in live training is to minimize the risk. I freely admit to tapping really quickly before a submission is completed, and rolling more slowly than others.


One suggestion I’ve read about to avoid injuries is to be selective about who I roll with. Instead, I pretty much train with anyone who asks. I think it’s hard to judge how to roll with someone so different in physical attributes and overall goals, so I appreciate all my training partners. Since I’m not attending the women’s class in the evening, I rely on the guys who are all heavier and stronger than me to be my training partners. Kudos to anyone willing to work with me.

Minor Injuries

All that being said, I have experienced a few minor injuries since coming back, making it harder to train. Fortunately, each time I caught it early and they were never serious. I think my pain tolerance has increased also. Besides the expected bruises (of which I get more while training with the girls, ironically), I’ve tweaked one of my oblique muscles, strained my hamstring slightly, suffered a bout of vertigo, irritated my rotator cuff, and currently I’m working with a slightly strained back/hip muscle.


The vertigo, frankly was the most unnerving since I don’t know what caused it or how to prevent it in the future. It seems to have resolved itself after seeing the doctor and learning how to do the Epley Maneuver at home. But now I’m resting and rehabbing the low back strain and planning on continuing my strength workouts and classes. I decide on Randori during class. It’s hard to tell if something will loosen up with movement so I may go home early if needed. At least I try to get to class and drill the techniques.

Keep Going

All in all, none of these has been even close to making me want to quit. They have made me want to be more careful and pre-hab better. My goal is to defy time and the common sense that says I shouldn’t be doing this at my age. I will roll on and continue to enjoy my journey in jiu jitsu.

3 thoughts on “Injuries in Jiu Jitsu

  1. Thanks for following my blog at Vamo Bora BJJ, as a sports nutritionist I can offer some advice regarding your recovery – eat more protein. As we get older our bodies become ‘resistant’ to protein intake, one reason we see muscle wasting in older people. Some strategies I use with athletes I work with:
    1. Protein at every meal, especially breakfast. An extra glass of milk at breakfast or a 1-2 more egg whites is ideal.
    2. Protein soon after training, a shake makes life easier.

    Hope that helps – Stephen

    1. Thank you for the advice. I’ve never heard about resistance to protein intake as we get older! I do work on getting grams of protein to equal my body weight every day. It’s not the most scientific way to determine my actual need for protein but gives me something to shoot for. I appreciate you reading my blog!

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