Staying safe in BJJ: tapping early, neck and knee injuries and skin infections
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BJJ is often described as one of the safer martial arts to train, because you can spar at full effort and stop at any time with a tap. Injuries still happen, though, and a few health problems are particular to grappling. Most are preventable with good habits. This guide covers the main ones.
Tap early, tap often
The tap is the most important safety tool in BJJ. Tap as soon as you feel a lock or choke is properly on, before it hurts. Do not wait to see whether you can escape at the last moment. And when your partner taps, release straight away.
- Tap clearly: several firm taps on your partner, or on the mat, or say "tap" if your hands are trapped.
- Release smoothly: let go at once, but without yanking the limb.
- Be careful with fast-acting submissions such as heel hooks and some shoulder locks, where damage can happen before pain warns you. Many gyms restrict these for beginners for good reason.
Neck injuries
The neck takes a lot in grappling: cranks, stacks, and being driven into the mat.
- Do not fight a neck crank with strength. Tap.
- Avoid diving head first into takedowns or rolls.
- Learn to break-fall properly so you land on your back and arms, not your head.
- Be careful being stacked, where you are folded onto your neck and shoulders.
- If you have a history of neck or back problems, tell your coach and check with your doctor before training.
Seek urgent medical help for any neck injury followed by numbness, tingling, weakness in the arms or legs, or severe pain.
Knee injuries
Knees are vulnerable to twisting forces, especially in leg locks and when someone falls awkwardly during takedowns.
- Tap early to heel hooks and knee bars, and do not spin out of them wildly.
- Do not plant your knee and let someone fall on it while twisting.
- Strengthen your legs with exercises such as squats and lunges.
Other common problems
- Fingers and toes: sprains from gi grips and catching toes in clothing. Let go of a grip if your fingers are being bent; tape helps some people.
- Ribs: bruised or cracked ribs from pressure. Ask your partner to ease off if something feels wrong.
- Cauliflower ear: swelling from repeated friction or pressure on the ear. Ear guards help prevent it; a swollen ear should be seen by a doctor promptly.
- Overtraining: tired people make mistakes. Rest days are part of training.
Skin infections
Grappling puts lots of skin in close contact, and some infections spread this way. The ones to know about:
- Ringworm (tinea): a fungal infection, not a worm, usually showing as a red, scaly, often ring-shaped patch. In grappling sports it is called tinea gladiatorum and is thought to spread mainly through skin-to-skin contact.
- Bacterial infections, including staph and MRSA: often start as a red, swollen, painful, warm spot or a boil that may fill with pus. They can become serious.
- Herpes gladiatorum: caused by the cold sore virus, appearing as clusters of blisters, often on the face or neck. It spreads by skin contact.
If you notice a rash, a sore, a spot that is getting bigger or more painful, blisters, or anything you are unsure about, stop training and see a pharmacist or doctor. Fever, rapidly spreading redness, or feeling generally unwell with a skin infection needs prompt medical attention. Covering a lesion is not usually considered enough to return to grappling; follow your doctor's advice and your gym's rules.
Hygiene habits that make the difference
- Shower as soon as possible after training, with soap.
- Wash your gi, rash guard and shorts after every session. Never wear kit twice without washing.
- Wash or wipe belts, knee pads and other kit regularly.
- Wear flip-flops off the mat, and never walk on the mat in shoes.
- Keep nails short and cover cuts and grazes.
- Do not share towels, razors or kit.
- Check your skin regularly, and stay off the mat if something looks wrong.
- Choose a gym that cleans its mats daily, or before every session.
Listen to your body
Train at a pace you can sustain, warm up properly, and tell your partner and coach if something hurts. Seek medical advice for any injury that does not settle, and do not grapple through serious pain.
This is general information, not medical advice. Do you have safety tips or questions about injuries? Share them in the comments below.