On that last point:<\/p>\n\n\n\n
Sometimes accidents just happen… but in most cases injuries are preventable.<\/strong><\/p>\n\n\n\n For example, I hurt the meniscus in my knee while doing a triangle choke.<\/p>\n\n\n\n The reason I hurt myself wasn\u2019t just about the person stacking me, but also:<\/p>\n\n\n\n [that\u2019s 2 things to work on that aren\u2019t even directly related to rehabbing my knee]<\/p>\n\n\n\n Read<\/strong>: Grappling With a Meniscus Tear: Returning to BJJ After Knee Injury<\/span><\/p>\n\n\n\n So bear in mind that depending on the injury and the person\u2019s goals:<\/p>\n\n\n\n Let\u2019s get started:<\/p>\n\n\n\n If you\u2019re recovering from an injury then you might need to take some time off the mats to:<\/p>\n\n\n\n But how long you NEED<\/strong> <\/em>to stay off the mats depends on a lot of things.<\/p>\n\n\n\n One of the most frequently asked questions I hear is:<\/p>\n\n\n\n The answer is always the same: You should get back on the Judo or BJJ mats as soon as possible after an injury as part of<\/em> your rehab and return to sport program. But\u2026 first you need to define what \u201cgetting back on the mats\u201d actually means: There\u2019s different types of drilling and rolling that vary in predictability and intensity, so any good rehab program works logically through these as part of a step-by-step graded exposure and loading program.<\/strong><\/p>\n\n\n\n **** respect healing times for tissues and begin progressive overload and graded return to activity without unnecessary delay<\/p>\n\n\n\n The worst thing you can do is take time off for things to \u201ccompletely heal\u201d then get back on the mats hoping that your training partner will remember to take it easy<\/p>\n\n\n [it\u2019s the equivalent of trying to come straight back into a basketball pick-up game without first testing your ability to run, jump, dribble, shoot, or do a layup]<\/p>\n\n\n\n So the goals here are to:<\/p>\n\n\n\n The solo drills you start with need to be carefully selected to be within your injured joint\u2019s capacity. This can:<\/p>\n\n\n\n An example is variations of bridging exercises. These might be:<\/p>\n\n\n\n The key point is that a lot of your rehab should progressively replicate the sport specific demands of BJJ and Judo<\/p>\n\n\n\n (but in a non-threatening way)<\/p>\n\n\n\n Here you gradually increase the complexity of solo drills until they mimic the demands of BJJ and Judo<\/p>\n\n\n\n (in terms of both levels of load and speed of movement)<\/p>\n\n\n\n But the key thing is:<\/p>\n\n\n\n You remain in control of things like speed and change of direction.<\/p>\n<\/blockquote>\n\n\n [there\u2019s a big jump between doing movements where you\u2019re in control and working with an unpredictable training partner]<\/p>\n\n\n\n Examples include things like<\/strong>: shooting for doubles, shrimping, break falls, position circuits, grappling dummies, and using resistance bands (e.g. for uchi-komi)<\/p>\n\n\n\n Grappling dummies<\/a><\/span> are a surprisingly good rehab tool for returning to BJJ or Judo after injury…<\/p>\n\n\n\n …and something else I\u2019ve used with good success with my are these Scramble Grip Trainers<\/a><\/span><\/p>\n\n\n\n By doing this you will:<\/p>\n\n\n\n Just because you\u2019re not ready to roll, it doesn\u2019t mean you can\u2019t drill selected techniques.<\/p>\n\n\n\n Here you can:<\/p>\n\n\n\n This part of your rehab could be done:<\/p>\n\n\n\n The single most important thing here is to work with a training partner you can trust:<\/p>\n\n\n\n They need to be both competent and patient enough to work around your limitations.<\/p>\n\n\n\n It\u2019s a big jump between drilling techniques and rolling…<\/p>\n\n\n\n …so your most important rehabilitation tool is to have an awesome training partner or coach:<\/p>\n\n\n\n Someone who\u2019s aware of the effect of their actions\u2026 and knows how to control the pace and intensity to gradually move between 25%, 50%, and 75% resistance.<\/p>\n\n\n\n Drilling techniques, combinations, and counters with a semi-resisting partner will:<\/p>\n\n\n\n At some point you need to pressure test your ability:<\/p>\n\n\n\n Positional sparring is a great way of to control predictability while testing intensity.<\/p>\n<\/blockquote>\n\n\n And here\u2019s where art meets science. You can use positional sparring to:<\/p>\n\n\n\n Either way, you\u2019ll be able to complete some part-practice under rolling-like conditions<\/p>\n\n\n\n From the perspective of testing out an injury, flow rolling is almost the opposite of positional sparring:<\/p>\n\n\n\n Flow rolling is a great way to introduce more movement variability while keeping down the intensity<\/p>\n<\/blockquote>\n\n\n [obviously you need a good training partner to do this though]<\/p>\n\n\n\n By flow rolling you\u2019ll be exposed to the breadth of positions you\u2019ll need to put your body in<\/p>\n\n\n\n (just with less load, speed, or duration)<\/p>\n\n\n\n If you\u2019ve gone through each of the previous steps then returning to rolling or randori with your selected training partners should be no big deal at all:<\/p>\n\n\n\n It should seem like the logical next step<\/strong><\/p>\n\n\n [your last session would have been similar just with less load, speed, or duration]<\/p>\n\n\n\n But at some point you\u2019ve got to roll with the spazzy white belts…<\/p>\n\n\n\n Open mat and competition is less predictable and it\u2019s harder to control the intensity…<\/p>\n\n\n\n So what path would you rather have taken to get here?<\/p>\n\n\n\n The interesting thing about those 2 options is that with one of them you\u2019ll know when you\u2019re ready to roll… with the other, it\u2019s just a guess<\/p>\n\n\n [and the odds are you\u2019ll be off the mats too long<\/strong> and then come back and do too much too soon<\/strong>]<\/p>\n\n\n\n If you\u2019re injured, the best thing you can do is work with a physio who understands the sport-specific demands of grappling:<\/p>\n\n\n\n To successfully return to BJJ or Judo after injury you should follow a step-by-step graded exposure and loading program…<\/p>\n\n\n\n …and the majority of this time should be on the mats as part of your rehab.<\/p>\n\n\n\n This way you\u2019ll progress your return at the right rate, and it\u2019ll mean that you:<\/p>\n\n\n\n The time spent in each of these phases will be completely different depending on the injury. For an example:<\/p>\n\n\n\n Read<\/strong>: Grappling with Golfer\u2019s Elbow: Rehab for BJJ and Judo<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":" In this article I\u2019ll share with you the step-by-step treatment planning process I use to help return to BJJ or Judo after injury. This is the logical progression for an injured grappling athlete to: Restore capacity and load tolerance. Maintain sport-specific movement skills. And: Prevent an injury from occurring the first time back on the mats. But before we get … Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":881,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[],"wppr_data":{"cwp_meta_box_check":"No"},"_links":{"self":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts\/862"}],"collection":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/comments?post=862"}],"version-history":[{"count":12,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts\/862\/revisions"}],"predecessor-version":[{"id":18497,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts\/862\/revisions\/18497"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/media\/881"}],"wp:attachment":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/media?parent=862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/categories?post=862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/tags?post=862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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1. Develop the prerequisite strength and mobility needed to get back on the mats ASAP<\/h2>\n\n\n\n
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When can I return to the Judo or BJJ mats after an injury?<\/h3>\n\n\n\n
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![\"Get](\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2020\/12\/Graded-Exposure-for-Returning-to-BJJ-or-Judo-After-Injury.jpg\")
<\/figure><\/div>\n\n\n2. Carefully selected solo drills that work around the injured part<\/h2>\n\n\n\n
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3. Solo drills that replicate the demands of grappling<\/h2>\n\n\n\n
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4. Drill techniques with an unresisting partner<\/h2>\n\n\n\n
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5. Drill techniques, combinations, and counters with a semi-resisting partner<\/h2>\n\n\n\n
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6. Positional sparring<\/h2>\n\n\n\n
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![\"Controlling](\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2020\/12\/Controlling-Variables-During-Rehabilation-for-BJJ-or-Judo-e1607252050866.jpg\")
<\/figure><\/div>\n\n\n\n
7. Flow rolling with selected training partner(s)<\/h2>\n\n\n\n
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8. Free rolling with selected training partner(s)<\/h2>\n\n\n\n
9. Open mat and competition<\/h2>\n\n\n\n
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Summary: The step-by-step process to return to BJJ or Judo after injury<\/h2>\n\n\n\n
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