INJURY STRIKES!! Your ankle popped, felt a snap in your elbow or a rip in your shoulder. So you can’t roll but you still want to do something- But what can you do? Can I still do the Bulletproof For BJJ workouts? The answer is yes but there are some things we need to do first to get you back to 100%.
1.) See a PhysioTherapist: Before you do anything get your injury checked by a Physical Therapist. It’s important that you know the exact condition of your injury and get a professional opinion so you know what is your safest next step. You might need an MRI scan or it may be as simple as a basic stress test performed by the Physio to make sure your ligaments are intact. This will let you know if you need surgery or can pass GO, avoid “jail” and get right on with the appropriate rehab.
2.) Have a rehab Plan/ Program
Depending on your level of injury provided you don’t need surgery, there will be things you can do to speed up the healing process. Manual Therapy/ massage is one but having a plan for gradually increased activity for the affected area is key. A plan that you can stick to for mobilising and stimulating blood flow to the affected area is essential. There needs to be a clear path and progression in the exercises you are doing to gradually improve. If your therapist only treats you but can’t give you an action plan?! Change therapists. Going back every week is just taking your money not helping you back to strength.
3.) Know your Swap Out movements
Just because you have an injured ankle doesn’t mean you can’t stay bulletproof. You can always substitute a Squatting movement for a lunge or pistol so you can keep your uninjured side strong while Swapping in your rehab work on the effected side. This goes for the upper body too, if you have an Injured wrist and can’t complete push ups this can be swapped out for a Kettlebell Floor press or a single arm Dumbbell Bench press. Being injured doesn’t mean you have to go backwards. “Swapping” out moves allows you to stay strong while you do your rehab.
4.) Be Honest With Yourself- Are you really ready to roll? Really?
Only you know exactly how your body feels so you have to be honest with yourself, are you ready to roll? If you can’t hop on the spot with your newly rehabilitated knee or walk up and down stairs- you shouldn’t roll. If your bad elbow can’t tolerate a push up or a chin up then you should’t roll. BUT you can go back to drilling and practicing your BJJ skills. It might just be a few more weeks of. before you are a hundred percent but make sure you stress test the affected area before you go back to rolling. Coming back 2 weeks early might set you back months.
Trustworthy Training Partners
The best way to ease back into full scale rolling is having 1 or 2 partners who understand your injury and are happy to work with you to not put pressure on it. These are hard to find but as a long term view of the BJJ journey you need allies for the long road. Even if they are lighter weight or lower rank the key is they allow you to work and won’t re-injure you. If you don’t have some BJJ buddies who fit this description then it’s time you made some real friends at training.
Stay On Track
In order for you to be able to navigate injury through all of it’s step you will need help from health professionals, training partners and boy and girlfriends alike. Though ultimately it is you who must take the step to get help with your injury. The sooner you do this the quicker you bounce back. It is you who has to do the reps of the rehab and the painful time stretching fighting to get your joints back to just a normal range of motion. You can stay on track but ultimately it is up to you to take these steps.
If you feel off track and you are not sure how to get back reach out reply to this email and let us know where you are at and we can give you some help to know what to do next. Let us know!