What Brazilian Jiu-Jitsu Taught Me About Injuries: BJJ and Physio

If you've trained Brazilian Jiu-Jitsu (BJJ) for any length of time, you already know: injuries are part of the game. I say that not to be dramatic, but because after years of rolling, tapping, rehabbing, and researching, I've come to realize that understand that understanding why injuries happen is not just for safety, but for longevity. 

Chokes, Strangles, and Why the Brain Needs Blood

Let’s talk about the "fun" stuff first: strangles and chokes. You know that feeling when everything starts to close in and the lights begin to fade? That’s cerebral hypoxia—the brain not getting enough oxygen.

I found out (the hard way) that it only takes about 9.5 seconds of carotid artery compression to put someone out. What’s wild is that you don’t even need to fully block the arteries—it’s just about pressure and timing.

Airway chokes, on the other hand, are slower and less reliable. They can take up to 60 seconds to work and feel far more uncomfortable than effective.

The rear naked choke, triangle, baseball bat choke —those are all techniques that can trigger that fast blackout. 

The Silent Killers: Joint Locks

The first time I felt a neck crank, I shrugged it off. Just tight muscles, I thought. But over time, I noticed stiffness, discomfort, and eventually, issues that lingered off the mat. Turns out, the intervertebral discs and cervical ligaments don’t forget.

Then there are shoulder locks like the Americana and Kimura. I’ve seen friends suffer rotator cuff tears and even dislocations—things that can bench you for months. The shoulder is such a mobile joint, and BJJ has no shortage of ways to test its limits.

And of course, the armbar—a staple taught to all white belts and one of the most common sources of elbow hyperextension. It’s beautiful when done right. It’s a few months off work when held too long.

Knees and Ankles: The Real Game-Changers

Heel hooks. The name alone is enough to make any cautious grappler wince.

Before I really understood them, I thought heel hooks were dangerous simply because they came on fast. But it’s deeper than that. They apply rotational force, often injuring the ACL, MCL, or LCL. One wrong move and you're not walking properly for weeks—if not longer.

Then there are knee bars (hyperextension) and straight ankle locks (popping the talus). Not to mention all the nasty little ankle locks that twist and torque in ways your ligaments weren't built to handle.

I learned to tap early. I also learned to stop chasing submissions if I couldn’t control the entry. That shift saved my knees more than once.

So... What Can We Actually Do?

This is the part no one tells you when you start.

Yes, injuries happen. But there are ways to reduce the risk and come back stronger:

• Tendon strengthening through smart loading (mechanotransduction). Basically, give your body the right stress, at the right time, and it adapts.

• Joint training—active and passive movement that brings blood, nutrients, and healing to tissues that otherwise get neglected.

Rehab isn’t just something to do when you're broken. It's something to do in order to optimise recovery.

The Takeaway: Respect the Game, Respect Your Body

BJJ has taught me more than how to escape a bad position or finish a choke. It's taught me about the fragility—and resilience—of the human body.

If you're serious about training for the long haul, you have to go deeper than technique. You have to understand the consequences of your favorite moves. You have to respect your limits and the limits of the people you roll with.

Tap early. Rehab thoroughly. Train smart.

And most importantly—don’t let injuries write your story. Let recovery and resilience do that instead.