BJJ Over 40

TL;DR: BJJ groin strain A groin strain is a pulled adductor, the inner-thigh muscles that pull your knees together. Guard work, scissor sweeps and spider guard load them hard, and they get less forgiving after 40. Mild strains often settle in a couple of weeks of smart training. Anything with a pop, bruising, or pain […]

Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. TL;DR BJJ hamstring pain usually flares in positions that combine a lengthened hamstring

TL;DR: what a deload week in BJJ looks like A deload week is planned, not reactive: you cut volume and intensity on purpose every 4 to 8 weeks, before your body forces the issue. Keep the mat time habit, but drop live rolling to light flow or skip it, cut drilling reps by roughly half,

Short answer Most BJJ ankle pain comes from three places: a rolled ankle in a scramble or takedown, a straight ankle lock you held on to too long, and slow overload from sitting on your heels and pushing off in guard. Some ankle pain is not a mat problem. If you cannot put weight on

TL;DR: overtraining symptoms in BJJ after 40 True overtraining is rare in people training two or three times a week. What most of us call overtraining is under-recovery: short sleep, not enough food, and class stacked on top of a full working day. The signs worth watching are trends over two weeks or more: performance

Short version A BJJ rib injury is usually one of three things a clinician has to tell apart: a bruised or cracked rib, a strained intercostal muscle between the ribs, or a costochondral separation where the rib meets the cartilage at the front. Grapplers call that last one “BJJ rib.” Some symptoms mean you stop

Short answer, if you only read this far: Most BJJ elbow pain is an irritation complaint from repeated end-range loading rather than a torn ligament, but you cannot tell the difference from the inside and a clinician can. The elbow is the most-injured joint in the best competition injury study I have read, and the

The short version Neither one is a recovery system. Sleep, food and sane training volume do the heavy lifting. Heat and cold are adjustments at the margin, and small ones. Cold is for feeling better tomorrow — competition morning, two sessions back to back, a week you clearly overreached. Don’t ice within a few hours

Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. Short answer Creatine wins on evidence and on price. It is one of