#47 Coming Back From Injury: How do you know when you are ready to roll?
Just copped an injury? Felt a snap in your Knee? When you get side lined because of injury you take some time off but how do you know when you are actually ready to return to the mats?
JT & Joey explain the step by step of assessing where you are at and gradually building up your ability to move before jumping in the fire of rolling.
You got the Doctor’s ok but is that accurate?
How long is the Recovery Period?
3 Key Checks you must pass to come back
A clear pathway back to the mats
The Bulletproof boys want to get you off the couch and back in the game but you got to do it right and this is the episode that gives you steps you need to follow.
Speaker 1: 0:04
Better listen. Very careful. A good martial artist does not become tense, but ready, essentially at this point, the fight is over. So you pretty much flow with the goal who is worthy to be trusted with the secret to limit this power. I’m ready,
Speaker 2: 0:29
Ladies and gentlemen, welcome to another Bulletproof for BJ J podcast. I am JT. Hello, my friends I’m Joey. And today we will be discussing recovery from injury bridge gap from not quite injured, but then not quite healthy. Mm you’re stuck in no man’s land the gray zone. Yeah. It’s tough because you know, you’ve done a bit of rehab. Physio’s kind of happy with you and says, yeah, you know, you’re right on on you go jog on . But then you know that, well , maybe you don’t know , maybe you don’t, you probably don’t know . Well, as I said, I’m good to go back. Well, better get back on the Matson . Yeah. Let’s round . Yeah. But you might be struggling to bend that elbow or you might actually be struggling to even do a push up or do a squat. And what we’re gonna dig into today, guys is really figuring out how do you navigate? It’s kind of no man’s land, which a lot of people dunno anything about. And you primarily may not know. And then how do you work your way out? Like, what is the checklist as to how, you know, when you’re good to go, because it’s something that not many people could tell you and most physios don’t get me wrong. We’re always advising, go see physio, go see physio. But there is a limit to where their work stops and you have to do a bit of work yourself to be able to get yourself back to, you know, almost a hundred percent fit and healthy. Good to throw down . Yeah. So I guess, I mean, we should kind of define what a hundred percent is because for different people in the medical realm, their 100% is different to what your 100% is, of course. Right ? Yeah . Like we preach this all the time, but if you go to a doctor like a , a here in Australia, we call it a GP, a general practitioner. I dunno what it’s called in the states or , you know, overseas. But, but you go to your regular doctor, you go to them with a joint issue or, you know, muscle tear , something that happened at jujitsu. Yep . They’re really concerned with, oh , um , I don’t know what jujitsu is or you know what your lifestyles like, but uh , let’s get you outta pain. Okay. Yep . Layoff training for a couple of weeks and take some anti-inflammatories and you should be good to go rest up. So really what they’re kind of, and we’re being very general about this, but they’re saying a hundred percent is it’s not in pain anymore and then resume life as it was before. Yeah. Right. And you are , you’re like, okay, I’ll take that advice . And you know , you wanna get back to jets. Right. So you’re like, man doc said it us two weeks and I’m good. I’m good. Yeah . You know that’s. Right. But then let you know, you take it a step further, a physiotherapist say you got a physio that doesn’t understand jujitsu. They’re gonna take a , a more precise look at what the issue is. And they’re gonna give you better information. But if they don’t understand the sport of jujitsu, they’re still not gonna understand what a hundred percent is for you to go. Cause jujitsu is one of the most tax physically hectic, taxing sports you can do guaranteed. So the gold standard is you’ve got a physio that understands jujitsu and they train it themselves. Yes . And they can go, all right , James, I see the issue. I know how you train. They have a more accurate view of what a hundred percent is for you. But, but still, this is what we’re talking about today. There’s that gap like between their understanding and expectations versus when you are actually truly prepared to back to full scale BJJ training. Yeah. And it , it’s one of those things that for , for most people who go and see a physio, they’re just looking to get back to day to day life. And if near enough is good enough, if you can walk around, you’re not in pain. If you can swing a hammer or you don’t type or do whatever you need to do, then the physio’s done their job. Yeah . I can go to the gym and do like a couple of body building workouts and, you know, run on the treadmill a couple times , like standard fitness activities. Not particularly taxing on the joints and. It’s like, yeah, go for it. You’d be good. Yeah. But if you’ve got, you know, big wears on your chest, caming , you and you are stuck and you he’s near on your arm and you can’t tap and you wanna get graded . And you’re like, I’m not tapping to that . I’m not tapping. Coach is watching. Yeah. You know, that’s you , that’s another injury coming your way. And if you’ve got a shoulder injury and I’ve, I’ve had these in the past, like it’s, it’s a terrible thing. It’s a lingering thing. So what we want to do is go right. You are in the gray zone, you’re in the recovery zone. You , uh , not ready to come back. How can we identify this? Cuz you might be saying, forget you full I’m ready. Doc says, I’m good. I say, I’m good. Let’s go. Let’s put a bit of context around it because obviously Joe , you’ve had some experience with this yourself now . Obviously you’re a very well versed, knowledgeable person of all the health and fitnessing thank you , Joe . Well, let’s do it . We can, we’ve gotta give you some credit. But then we have our friend Adam child possibly his bliss. Yeah. He , no , no . He , he knows some stuff, but we’re just gonna put it in the context of a very acute injury surgery level injury. So yourself joke had surgery and had to go through that recovery roller. All right . So first thing to paint, to paint the picture for folks. If we take away the particular physical activity we like to engage in, which for all of us is jujitsu, of course. But if we take that layer away from it and just look at it from a human movement perspective, you going to the gym and doing basic strength and mobility training is very simple in terms of human movement, squatting, you go up and down, dead lifting . You pick things up, pushing and pulling like it’s basic human movement patterns. Right? And the beauty of that is, is that it’s formalized, it’s controlled there’s parameters. I E do four sets of 10 reps. Yeah . This is what a good repetition looks like. Like it’s very controlled and it’s under your control. That’s right. And it’s like, you can, and the variables are, how many reps are you doing? Uh , how much load is it with? And you know, how often are you doing it? Like, it’s pretty simple stuff. So if you are coming from that period where you’re like getting back into training, going back to the gym, to do the through mobility work is the logical first step. Yes . Cause it’s controlled and it’s formalized. Forget that. Look at jujitsu. Now think about you doing five rounds of seven minutes in class chaos, chaos, getting stacked, inverted, someone jumping on your back, you know, like think about like try to quantify the different movements that are occurring in session and you can’t because it is just too chaotic too much. And so from a human movement perspective, you have the gym, which is it’s like when you go to that friend’s house and everything’s like neat and tidy and you go , you’re like , wow, this place looks beautiful. Like I wish my place, like everything has a place and like take your shoes off at the door, please, James. Very nice. And you know, would you like a drink? And they give you the drink. It’s on a coaster . Oh wow. You know, like the water is iced, very civil versus jujitsu house where you go and it’s, everything’s a mess. The sink is full of dishes. You where’s the where I , I don’t even know, like what’s the front door. What’s you know , like there’s a posum yeah. You know, there’s like, who’s that sleeping on the couch ? I don’t know . some friend of my sisters , you know, it’s just, just chaotic . You’re like this place sucks. It’s completely chaotic. And so that is not a logical first step for you to go to after you’ve gotten out of this acute phase of injury. Is it so in any case for me to answer your question, yeah . I had the knee injury, whatever. I had a , an ACL reconstruction. And after that surgery, I’m still in this post-surgery phase two years later. Sure. Where the range of motion is not, is not back to what it was. And it is nowhere near what my good side is. Right . Or my unaffected side should say, be careful with our language here folks. Yes, sir. Don’t wanna adopt a negative narrative. No . So I’m constantly made aware of the deficiencies of my affected knee through the training I do in the gym. Cuz I can’t squat as deep. I can’t go into like a , a full knee drop on that side, but you’re , I would say just put it out there, your range on that side is possibly better than, oh, it’s some people who’ve not had surgery . Right. Totally. And that’s, you know, that’s unique to me and it is. Yeah . But you know, like I know I’m like, man, I am underperforming on that side grossly and that, you know, and that’s I think for, for folks that like , it doesn’t matter where you’re at the is like, are you balanced? And can you express the , the joint and or , or movements in the way that you know, you’re capable of? And for me I’m like, no, I definitely can’t. Right. So whatever I’m that far past surgery that it’s now okay. For me to be back at full scale training, it is. But there was a long period of time there where I was and , and it’s , but I was gonna say the reason why I wanted you to talk about this, Joe is it’s ups and downs, right? Like you had points where you were going forward and then for various reasons yeah . Inflammation, oh God, it’s not linear. Like I’m not just up until the right. Always improving. Totally. Right. Yeah . And, and I mean, I guess, you know, that’s, that’s a deeper thing where it’s like, you’ve gotta be aware of what you’re going through and you gotta try and tailor it , your jujitsu training to match that. I didn’t go back to like, I didn’t go from surgery rehab to back at jujitsu training, full scale. I went back to drilling and then I went back to doing a little bit more kind of vigorous drilling with, with, you know, responsible partners, specific stuff . And then it was like, all right , go back to some easy roles with, again, with the right training. But Adam was one of the , you know, we’re actually, I gotta give him credit. He was highly responsible during that time. You know? So man , let’s just, we’ll do some stuff . I’ll be mindful of the knee. But so you know that period, no one can say how long that takes. Nice . But it eventually got to a point where like, okay, I feel confident to go back into the fire. Yes. If we contrast that to his story, well, this is where , this is what I isn’t to say . Yeah. Because, so just put some context around this, Adam, our good friend, Adam Charles has just recently had elbow surgery, which was necessary. Had some bone fragments in there, had a bone spur, had a bunch of stuff, which surgery level requirement and his elbow was so fat. And he was showing that we had on grading day stitches, like the bruising on the inside of his arm was horrible. Like beat his whole, his whole arm. Yeah. It was it’s tough. And he was saying , man, arm’s so wrecked. I didn’t expect it to be so terrible. Then what ? Like two weeks later it’s like, dude, good . I’m gonna get in. I think I’m gonna next class. Come in. I I’ll roll . I’m like , dude. No. Do you forget what you were saying two weeks ago, man? Like, this is crazy, but the ups and downs, right ? Monday night we rolled, oh right. Monday night . He’s like, Joe let’s roll . I was like, you sure? He said to me, oh man surgeon said like, I I’d be good to , to get back into training at four , you know, at around four weeks , at four weeks. And I was like, oh , okay. Anyway, we , we had a roll . It wasn’t, you know, we didn’t go a hundred percent it respectful and whatever. And then at the end of the class, funny little piece, he said , um , you’ll be in a Thursday. Right. We’ll roll again. And I’m like, yeah, yeah, totally. And he said, Thursday will be four weeks. So that’s sweet . I’m like, whoa, whoa , whoa, whoa . You said today. He said, no, no, no. Thursday’s four weeks. Oh like , like you’re just like stretching, you know , stretching it to be like, oh , near enough, good enough . Oh God. But that’s the thing , you know like has he, you know, and you know, respectfully, he’s my coach. He’s our good friend. Sure . We love the guy. Yeah . But, and he’s been doing his rehab. He has say he is been extremely diligent with that, but there’s a, there’s a place like you’re doing your rehab. Okay. Have you been back to the gym and started to load that elbow through some more intense movement patterns , like built back your pullups built back like heavy pushups dips , like gotten that elbow and strain because when we roll, you’re gonna be doing pull ups , dynamic doing dips. Yeah. Like all that happening and it’s way more dynamic. Yeah . So you can’t just jump from a to F no, not at all. And I think this is the thing that most of us wanna skip those steps. So the , the way I usually try to, like, if I’m trying to explain it to somebody who has no idea what we’re talking about, and this might be you, you might be listening to us going, what are you guys talking about? If you think you’ve just had surgery or you’ve just snapped a ligament, you’re now at minus 10 , you know, let’s count zero as healthy unin, injured person, maybe someone who’s never trained jujitsu. And you’ve gotta go through this process of being at minus 10 to being at say minus five, which is, you know, that great , you’ve start to hit that gray area. You , you know, you’re not acutely injured, but you’re also not back to a hundred percent. Then you’ve gotta work through that period to get to healthy, which is, you know, full range of motion . And I can use my body. I’m not in pain all the time. But then like, plus five is stability on top of that, plus 10 is strength. And then on top of that is, you know, dynamic, plyo , you know, judo throw , shoot , take down like that’s that’s level 15 plus 20. Everybody wants to go from minus 10 to plus 20. Yes. Everyone wants to skip those steps. Absolutely. Because it’s humbling. It’s terrible. You don’t want to go. I can’t fully straighten my elbow. I wanna ignore that because I feel disabled. Like you don’t want to confront the fact yeah. That your arm is a problem functioning and only a portion of its you you’re literally like someone who has a physical disability and this, I mean, this is why people love jujitsu. Cuz you can hide. You can work around that . Yeah. You’re like, oh I’ll just play guard on my other side. Yeah . It’s okay. You know, whatever. I think here’s the most important thing guys. We are now going to get into the discussion. I go , all right , I’m not a hundred percent, you know, I’ll cop that. What have I gotta do? How do I get back? How do we at Bulletproof identify these things? So what I thought we’d do is we start first cab off the rank. We have three key things here. Range of motion, range of motion. So you got a joint issue. Let’s say it’s your elbow. The very first thing that you need before, anything else bay is full expression of that joints range of motion. So full elbow extension IE, you can straighten your arm, lock it out. Right ? Full flexion right here. JT give flex and then full extension. That is the very first thing you need. And if you think about it, this way, range of motion is like the , the very most basic thing the joint does. If you try to like go and do heavy strength work that requires elbow extension inflection before you’ve even tested the range. This is, this is dangerous territory. Yes. And this is what you did to is . So first and foremost, can you express full national range of motion through that joint? Yeah. And you might be a bit of a tight individual, but I guess the , I guess maybe a better way to look at it is can you breast the range to the same as what you had pre-injury yeah, we do take it for granted. We , we just think, oh yeah, I can just put my shirt on. I just pull my pants on. I put my shoes on and then that that’s where it kind of, you know, these basic life things you go to do them. You’re like, man, I can’t, I can’t bend all the way over. Oh my back’s so tight. Oh I can’t reach my arm up . My shoulder’s pinging, you know? Yeah. There’s these things where it really rings home that you’re like, man, I can’t live my life normally. Oh, but I can roll. No, we gotta rewind guys . So that range of motion piece, and this is something that I’ve from , you know, much smarter person than me within the realm of shrink conditioning, which is before me. Unfortunately it was not you Joe . But I mean, you’re an articulate guy at the best of times, but we must add range before we add load. If we’ve got somebody said that first for you , get that outta . I’ve been in this game way too long, mark . You stole my. So , so that’s the thing, guys, if you can’t touch your toes, it’s a position you’ll be forced into when you are rolling. We gotta do some work. There’s work that you can do before you start picking up a really heavy barbell, which is gonna be , be really beneficial. Don’t get me wrong. We , we’re not gonna go into the discussion of loaded mobility here. We , we we’ll we’ll touch on it, but it’s more that if you can’t touch your own shoulder, should you just be loading that up? Yeah . You know, if you, if you can’t yes . Should you be doing bicep curls? Probably not. Probably not. Probably not. Even though you love ’em so range of motion is the, for just a caveat to that, please. Yes. There are benefits to doing some loaded exercise in the rehab process. And for that specific example, your physio might give you some banded bicep curls sure. To repair and totally right. We’re taught . But we’re trying to simplify this thing into a model that you can apply. So take it with a grain of salt that yes , there are times when a professional can permit you to veer off track. Yeah, definitely. And look, load could be something as simple as hold the string bottle or anything like that. But if we put it in the context of a squat, say if you go to squat down and the only way that you can squat below 90 is to lift your heels up off the ground because you’ve got an ankle injury and your ankles really tight. You should be addressing your ankle range of motion. Not just always chalking your heels because your Achilles is tight. Yeah . You know? Yes, you can do that. But what we are looking at guys, we want you to be in the best physical function you can have. So you’ve gotta take care of these deficiencies before we move on to the next point, I suppose the glaring thing is you can avoid these things and hide behind it and keep training and roll through it and develop a new style to your game, whatever. But it will come back and bite you on the. Yeah . And it will get you. And then you’ll be like, I wish I had just addressed this properly. Like it will get you even , even Marcello Garcia . So this is like, I get the, all the time people go, oh, Mao Garcia did never did strength conditioning in interview did say, I wish I addressed my injuries and did some lifting when I was younger said that like blanket statement controversial. My my body’s not what it should be now because I neglected it when I was younger, you know? And it’s, you know, people say he’s the goat people always point to him like, oh, he’s a pure jujitsu guy. Yeah. He got where he got. But he got there in spite of not lifting. Not because he did not lift. Yeah. You know? So I , I think the next thing too is like, once you have got your range of motion back, you’re like, oh , I can’t touch my toes. Like can’t touch my shoulder. We need stability. We need to be able to take a , a little bit of, you know, load. But then it’s balance. Can you stand on one foot and not just fall over? Like how , how stable is your ankle in the same way? Like, can you put weight in your arm and have your elbow fully locked out without your wrist? Just aching incessantly, like top of a pushup position. Maybe , maybe push up one hand off the ground. Yeah . Balancing holding. I mean, and for folks thinking it’s like, okay, now the range of motion is being expressed. Yep . Extension here. But also you’ve got this. You’ve got the balance piece. Yeah . But then it seem like endurance because you’re trying to hold it for whatever 30, 40, 60 seconds. Sure. There’s these different capacities that are starting to move towards what you might need for jujitsu . Right. That’s right. And the thing about stability guys is it usually involves co contractions. So it’s like more than one group of muscles working. It’s you know, agonist. Anta , it’s your bicep and your triceps stabilizing to keep your arm straight. It’s not just, oh , I’m just doing a pushup and straightening my arm and using my tricep. It’s it’s your ability to keep the joint safe. If you don’t have that control around the joint. And then someone like me grabs your wrist and says, right, I wanna twist your arm off. If you can’t even under your own control, control your elbow. I’m a snap that old that’s right. And it’s not James’ fault. It’s your fault. That’s right. You didn’t take care of business, defend yourself at all times. Be prepared my friends. So that bit of stability, I , if you are unsure, if you’re like, oh , my ankle is a bit dodgy. If you can’t stand on that foot for a minute, without having to put the, our foot down, that’s not a stable ankle. You know, we’re not saying hop. We’re not saying jump through the air. We’re like, literally just stand on your foot. Can you balance in a barefoot? Not in a shoe, not in a shoe without support saying literally cuz when you go on that jujitsu mat, this is the thing I see people training in shoes all the time. Like so here at jungle brothers part , the ethos is where a barefoot gym. I live by that. Like I have always tried to deadlift barefoot, even when I train kettlebells train barefoot. Because if you’re on the mats and you do jujitsu , you don’t have shoes on you also, you don’t , you’re not wearing a weight belt. You can’t be like, hang on a second. I’m just gotta just boy , you stack me, tighten, tighten up the weight belt to brace my back. You know, you don’t have wrist wraps . You haven’t got any of that help. You need to have the structural integrity to do these things. So stability is the first thing before you can start to do the next thing, which is an interesting term, R U L rul range under load . Oh Joe Worthington. Ah , a superlative guys. You heard it here first Peyton pending. Pretty sure I said it first, but, but range under load is something different guys. This is something that probably no one talks about and that’s why we’re gonna get into it right now. The first point was express full range of motion. Second point stability, third point range under load . So can you move that joint through its full range of motion, but under some load. So, you know, if we’re talking about a busted ankle it’s can you perform a squat all the way down all the way up with, you know, whatever a Ketle, you know , in a rack position or a goblet squat. Uh , if we’re talking about the elbow, maybe it’s a banded bicep curl. Sure. Maybe it’s a , a , you know , a ring row , whatever, but it’s something where it’s taking the joint through range and it is under a bit of load as well, because like we were saying, the formalized environment of the gym allows us to work on certain within certain parameters load is, is one of these really key parameters. So it’s like, yeah, man, my elbow feels pretty good when I do this, but Hey, when you add a 10 kilo dumber here, oh . That hurts. And that’s the thing is there is no point in jujitsu where you are not free of load. You are always under load . So this has to be explored in your training before you go back to full scale . Rolling. Definitely. And also know that if you are just picking a weight up and putting it down, that’s actually pretty basic in terms of being quite linear. The , the tension is consistent and it’s not too crazy. Now you may have seen people out there , um , you know, loading bands and kettle bells. And like, I talk about like a chaos training or like a , is that like when I do the toaster bar and then when I , I bring the legs down, you like punch in the stomach with the boxing gloves. Yeah, exactly like that . I got the mask on and the dreadlocks. No , no chaos training, chaos training. No. It’s more that obviously when you pick up a , a Barb it’s static, but if you try and pick up a human and they’re trying to arm by you, they literally, the person is for trying to make your joint do the opposite. If at any point they like kick you in the guts or between the, like in the groin, you lose tension in your backgrounds. Maybe you’re gonna herniate a disc . Maybe you’re gonna accidentally cause you’re sweaty, your hand’s gonna slip. And your arm’s gonna be forced into a terrible, terrible armbar . That’s gonna tear more ligaments like it is so dynamic guys. So you know that saying, you gotta walk before you run. Obviously you would think someone needs to be able to stand on one leg before they can hop in the same way. They need to be able to hop on the spot 10 times before they’re like on the hop up on that one meter box, all these things like it’s all just laser progression. Now we are gonna add another human into the mix. Who’s trying to bend your joints the wrong way. This is just a total next level layer and friend of mine, Chris, he recently got a radial fracture in his hand, just drilling. So partner was doing a sweep. He went to post kind of missed and rolled, but took all of his weight with his kind of hand radial fracture. The guy’s a butcher. You can’t use his hand properly. It’s really bad. Right? Stitch up. That’s one of those things. It’s just like, it can happen in jujitsu. So in terms of coming back, we’ve got our range of motion. We’ve got asked to be , we’ve got our range under load. The next step. Would you say Joe is drilling like a controlled jujitsu, which is not rolling. Yeah. I think, you know, it’s at that point that you’re like, okay, I’ve kind of maxed out the formal parameters in the gym. Now I gotta get back on the mats. And you know, you can be on the mats prior to this, whatever, engaging with the class. Maybe drilling a bit of stuff on the , the non injured side or, you know, whatever. But yeah, I think it’s time to go back to jujitsu, but we gotta kind of break that into a few phases. I think. Yeah. Drilling is the first place you go to try and do the warm up , try and do some drilling and then probably like don’t roll. Yeah . Like work that for a period. Definitely. A while ago there was this movement behind, oh , don’t drill it. Doesn’t help you learn some of the greatest people of all time. Mendez brothers, MEIA brothers, you know, world champions, many times, world champions called bring you so many guys drill. They practice a skill over and over. It’s more, this isn’t a common on how to learn. It’s just a comment on reorienting the body and checking in with yourself. When I do this, do I get pain? Like obviously when the adrenaline’s hit and you’re feeling good, like you go to do that drill. And then the adrenaline wears off and you’re like, oh my God, my knee is blown up. Like it’s fat now. Yeah. I went too far and you didn’t even know it at the time, but, but that’s valuable, right? Yeah . But do the session, notice that and then act accordingly. Yeah. Maybe dial it scale a little bit. Exactly. Change the drill. That is the exact opposite of being oblivious and refusing to address checking in with myself, seeing how, how my body responded to the training and how the injury’s going. And I’m gonna custom . I’m gonna act on this. Yeah. I am not a , a particularly technical person when it comes to like technology, cars, anything like that? My practical skills, my man skills are low. I feel insufficient. My dad. I’d like to thank you for sharing that with us today . Well , I’m just being vulnerable. My therapist told me it’s good for me instead being tough all the time. Freaking staunch . Um, no, but my , my dad’s an engineer. He can fix a car. He can fix anything. Like take things apart. I am the person who had a flat tire while driving on the highway. He just went, God , the car sounds funny, kept driving. I’m like, is it the engine? I know roads of , I pull over. I’m like, Hey , my taxes, can you smell that? Can you smell it ? What is that smell? It’s like, is that burning? Is that sparks pull over ? You know, like if you identify, you have a flat tire, you don’t keep on driving. You know, you call roadside assistance or whatever. Or if you’re capable, you change your tire , change the tire. Right . But you don’t just go, oh well, it’s like, yeah , it’s still on there. I’ll just drive because that is what you are doing. And that is a hard lesson learned . Look, it’s a car, a car’s replaceable. When that’s your hip, when that’s your shoulder, that could be a lifetime of pain. If you don’t pay a 10 engine to the warning sites . Yeah . Right. The next step off drilling and not everyone has this. So we understand if you’re new to jujitsu and you’ve , you’ve copped an injury and you wanna stay in the game. If you haven’t been at your club long, or you haven’t trained that long, you don’t necessarily have like a real tight circle of friends that , that that’s , that takes time. But there is a community within injury. And, and a lot of us think that we’re isolated when we get injured, like, oh , I’m not on the team anymore. Cuz I’m injured. No, you just joined the team. You’re part of the real team team injury, which is like, you know, the majority of us injured you to , we experience it one time or another, but having a trustworthy partner who will work with you when you say, Hey man, my ankle’s bad. They don’t try and foot lock you, you know, you know that they are gonna roll at 50% or just work around your injury so that you can get some jujitsu skills in without making it worse. Yes. And that’s definitely the next step through isn’t it’s like, okay. Like, like what work ? Some, some light rolling. Yeah . If you gotta avoid the positions that are problematic for a little while. That’s okay. But then there’s a stage where it’s like , okay, now I gotta go into that. Like, okay, now you can foot foot lock me on that side. Just know that when you catch it, let’s just see. And I remember Adam would do that a lot. Like once we started, we started training a lot of heel hooks and stuff and still to this day, if he catches me, I mean, if, never. No, but if he , if he catch me and he’ll, he’ll always be like reflexively, oh man, is that your bad knee? And you know, because he’s yeah , you , you forget. Yeah. And I’m like, no , it’s good. Like you can like go, go to town. Like you don’t have to worry about it anymore. But that indicates like that is really smart place to be for a while. Yes. Until you can say, okay, I’m good to go. Like rains are off. Let’s throw down, go nuts. It’s almost like that, that model that we applied in the gym where it’s like range and then stability and then range under load and then range under more load. Yes . You almost apply that same thing to jujitsu. It’s like drilling just the movement and then drilling in , warm up and a little bit of rolling with a responsible individual and then maybe some light rolling with, you know , very specific partners and then IUL rolling under load . Rolling. Amazing. I like that. You get that one. I get the range . Fair enough. That’s cool. People listening, you know, you’re like, you’re hearing this. You’re like I can do that. That makes total sense. Super logical . The problem is you take Adam as example, he’s sitting on the sidelines coaching classes for, you know, three and a half weeks. Not doing anything. And then he is like, I want back in. Good . And he said to me the other like last week, he’s like, man, it looked like an awesome obsession tonight. Some good roles . Aye . Like you could see he was froing. Yeah. And that’s , this is what happens. And so you rush it and then you’re like, I’m going back in and you know, whatever, he he’s an adult makes his own decision. Everyone can, but you gotta fight that impatience because that impatience is what will bring you undone. And it will force you to skip steps, jump from a to F yeah . And like we said, this is, what’s gonna run you into trouble down the track. Yeah, definitely. And look, I hope this has never happened to you, but coming back too soon is, is the worst feeling because you get your hopes up. You’re like, no , I feel pretty good. I really want to experience this great thing called jujitsu . And within one or two sessions, you’ve rein injured yourself. You are now how as many weeks back as you were forward. So you’re gonna have to go through that whole process again. Yeah. And it’s just, it’s difficult because it was your choice, right? It’s nothing. What ? You can’t blame anyone else other than you up. That’s right. It’s on you . So that is a terrible feeling because also, you know, in your heart of hearts, my bad. I did it. I did it to myself and you know, provided, you can learn from it. Maybe that’s a good lesson, but you don’t need to make mistakes multiple times. Like you’ve got injury. There is definitely a way that you can get through it without stuffing yourself up again. And look, that’s not to say you get some other injury, but that’s the other thing too. And I’ve seen this where people try and work around an injury and because they are, they compensate and they do a different injury. Fred , another one. Yeah. Like a friend of mine he’d uh , injured his wrist. Now he could have just whatever he could have just gone. The , you know , UFC one, one boxing glove, you know, GE one boxing, glove, head gear ever . But he’s like, no, I’ll just put my hand in my belt, which I dunno why that made sense. He could have held his belt who knows in that session, got swept and landed on his neck and herniated two discs, oh God, pretty much their end of his ju to career right there. Like he was trying to , he was trying to do his best to stay in the game. That was not the way. So when we , when we circle back around and we , and we look at it, you , you definitely want to keep connected to jujitsu, but there is a process for you to come back step by step . So if you are not sure if you are ready, doc said, you’re good. Physios kind of sent you on your way. What is good to do is go through and do a bit of a test top to bottom. Can I move my body fully without being in pain? Now, can I do that with, you know, can I , can I hold my arm there? Can I , can I put a little bit of pressure in my neck? Can I lean against the wall? Can I do a bridge? Can I do a jujitsu warm up at home? We on the roll forward was roll . Yeah. Can nice shrimp. Can I , can I walk on my, you know, do a bear crawl. If you can’t do these basic things, how you gonna do it with someone on your back? You’re not gonna be able to, and then just work your way in. Now your coach may not know, because obviously we’ve said this before, your coach will not know. Yeah . Coaches generally are like, yeah, just get on the mats. You’re good to go. But the thing is as much as well, meaning as they are. And as much as they want you to get better at jujitsu, they don’t know your body the way you know your body. And you have to be very honest with yourself to check in and go, you know what? I’m still not right. I need to take steps to move forward and you’re not sure what to do. We can potentially help you, but then also it might even be worthwhile for you to go and seek out a trainer. You might need some supervised help to help you fully rehabilitate. So as much as we try to be as helpful as we can via the internet, Instagram, Facebook, all of that, like, we’re always happy to take questions and, and give you the best advice we can. As much as you can over the internet, it is worthwhile seeing a professional and getting them to give you the objective feedback, which is that ain’t right, son, you gotta fix that. Absolutely. I think that demonstrates too , how we see that the link between someone trained jujitsu and then also going to the gym and doing some strength and mobility work. I like hand in hand , you , you have to do it. And you know, whether it’s the rehab piece or it’s just general physical preparation to be on the mats and be healthy and strong, you gotta be doing some stuff off the mats. And that’s what we’re all about. Makes me think of the new feature that’s coming up soon for our members. Oh , which , uh , do tell this is the feature that JTS been working on hard this year, which is our , uh , rehab coach. Yeah. This is gonna be out sometime in 2022 . Sorry . Next year, give us , give us a few months, few months , but it’ll give you a map of the body and you can choose the area of the body where you are having issues. So maybe I got a bit of a dud shoulder and there’ll be specific prehab protocols that you can follow for that area of the body. Focusing on range of motions, stability range, under load , and the idea being that, oh man, I’m a bit Gammy in that spot. Click on the thing gives you a little mini program . You follow that for however long you need to, it gets you back on the mats and it compliments our strength and mobility programs that are already on the member side . Yeah. We’ve had a few people ask us, oh, look, I can do everything, but my right, shoulder’s not good. What do I do? Can I put something thing in place of like bottoms up , press? Yeah . Yes, you totally can. And the great way that it’s structured with the rehab coach section is that you can gauge yourself. So if you can get through the warmup and you can get through the stability, like then you know, you’re ready for the next step. And once you can complete all sets and reps at the next step, then you can go to the next level. And once you fully complete that you are ticked off certified, you have demonstrated good technique, no pain, onward resume, normal training. Yeah. You do need that structure. And I feel that that’s where this kind of discussion leads us, that everybody needs that tool to be able to guide them as to how they’re going. So excited to bring that to you guys. We’ve got down, but obviously we’re working on a lot of other things standards. I thought, Joe , you were gonna talk about the new live feature of, of standards, which I’m excited about the progression. Yeah, yeah. Which is cool guys, I think is cool. Anyway, maybe cuz I’m nerdy and I I’m like that. The program, the new standards program is alive . So you can, when you can complete X amount of sets and reps on a particular movement and you’re like, I’m pretty good here. I , I need more challenge. You can hit progress and then you get your new upgrade and say, you’ve just gone from, you know, white belt level three, three Stripe , four Stripe. Now you’re working on blue belt level strength or blue belt level mobility. And you can gauge yourself so you can actually look down the list and go, oh wow, I’m a blue belt at strength, but oh man, I’m a white belt at mobility. I need to put more time in on that. And then that’s where you can really start to find a lot of gain in being able to self-identify where maybe you’re not improving. Absolutely excited for that. Yeah. Me too, man. Uh , I think by the time people listen to this, the very first version will be out. Our members will be using it. It’s a beta test. So we’re receiving feedback. Lot of like updates and extra features to be added, but we didn’t wanna delay getting it out there. Cause people been like, where the is this thing ? You talk about the about it , man . So we’re like, we’ll give it to you guys. It is good enough to start with and we’ll continue to improve over the coming months. Uh , if you want to get on that, get on our member site , Bulletproof of bjj.com. Uh , you get a seven day free trial. You can check it all out if you don’t like cancel, but you are gonna love it. So you’ll stick around and you’ll become strong on mobile and be a supple Savage on the mats. All we need. Thank you. Thanks brother. Thanks everybody.