Why Most BJJ Athletes Get Hurt Again (And How to Avoid It)

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Chapters

• 0:00 Why Rehab Fails In Jiu-Jitsu
• 0:34 The Five Gates Model Overview
• 2:14 Gate One: Restore Range Of Motion
• 7:32 Gate Two: Build Stability
• 13:49 Sponsor Break: Raise Nutrition Bars
• 14:35 Gate Three: Light, Targeted Loading
• 18:05 Gate Four: Progress To Functional Patterns
• 20:35 Gate Five: Heavy And Dynamic Demands
• 24:04 Timelines, Risk, And The Rebuild Program

Transcript

Why Rehab Fails In Jiu-Jitsu

SPEAKER_00 0:00

The five stages of rehab you need to get back to the mats safely. And how we can help you with that. Specifically, we're going to talk a little bit about the rebuild program. It's going to be our rehab program's going to be coming out. I don't want to put a date on it because I don't want to overpromise under the liver. I would be unlike you, JT. Oh mate, I always do it. I always do it. I'm right next week, guys. That doesn't happen. But uh yeah, it's we've we've we've built it, we've filmed it, and it's coming. But along these lines of discussion, for many of you out there, you've possibly hurt your knee, ankle, whatever it might be, and you're not sure where you're at. Am I ready to come back to jujitsu? What do I do? And so I wanted to talk through the the five key stages. They're kind of gates that you need to graduate through in order to make a successful stage and epic comeback at jujitsu.

SPEAKER_01 0:55

Yeah, and if you kind of got your head around this as a bit of a model, it does make rehab a lot easier to approach, doesn't it? Because most of us just, I don't know, rehab's just a thing that we all fucking hate, and most of us don't do it. Don't do it. And it's you're just like, yeah, yeah, yeah, yeah. When can I get back to the thing? Whereas if you understand this, it kind of just simplifies everything for you and it integrates with your training.

Gate One: Restore Range Of Motion

SPEAKER_00 1:18

Yeah, it does. And and the thing about it is for the best part, this is this is a very common scenario, Joe. Injuries in jiu-jitsu, so it isn't so. Oh, well, you know, we've we've all been there, but it's the thing where we say to people, hey, you got injured, that's no good. Sorry to hear it. What have you done next? Sometimes people say, Oh, yeah, I went to the physio, cool. Uh, they gave me some exercises. Okay, cool. Did you do them? No. Uh and then I went back to rolling like a couple weeks later. And my knees not great, but I keep going. It's good enough. And people just continue like this because jujitsu people are tough, which we love, but ultimately this can lead to bigger problems. Yep. So let's talk about it. You've just got injured and you're like, oh, how bad is it? I'm not sure. Maybe you've had a scan, maybe you haven't. But the first step you must pass through is range of motion. You've got to restore range of motion because if you don't, you are likely going to cause greater problems down the track. Like just putting up with a stiff sore knee that won't fully straighten or fully bend can can get a lot worse.

SPEAKER_01 2:34

Yeah. And I mean, simplifying this for folks, like range of motion is simply your ability to express a joint through its full range of motion, right? So if we're like thinking about the elbow, you can like fully close the elbow, which is when you do like top of your bicep curl, and then you can fully open it, you know, and that's extended, extend it, and that's when your elbow is locked, like you're in a you know, late stage armbar. Um, yes, but that's like range of motion, right? Very fucking simple. But you if you think about when you get an injury, yeah, it's often along with the pain, it's the first thing you lose. Yeah. Because you join things, shit usually swells up, you get that inflammation, it hurts, and you can't, it goes stiff. And so what we're talking about here is like all of the good stuff can follow if you can restore that range of motion first.

SPEAKER_00 3:22

And look, for for the most part, people will have will they will like, yeah, I'm working on it. They'll get to, you know, maybe 80%, and they're like, good enough, that's enough. Yeah, I don't need to keep working on this. Like it's functional. Yeah, it works, right? And this is one of my I wouldn't say problems, but one of my issues with many physios is they go, oh, but you can walk. You're like, yeah, but I'm trying to get back to jujitsu. Like, I'm trying to do an astergrass squat with double my body weight. Yeah, like tomorrow. Yeah, walking ain't good enough. So I think this is the problem for the best part. And it's not really the physios' fault, it's just they may not be familiar with jujitsu. So it's just it's not enough for you to just be able to, oh, you're you can move around and live your day-to-day lives. You're trying to find your way back to the mat. So restoring range of motion, whether it's your elbow, your neck, your your hip, being able to fully express that is the first gate you've really got to pass. And it it can often take a while. Like for you, Joe, with your knee. I know that you were doing a lot of exercises in a lot of different ways. How was it for you in terms of you had extension before you had full flexion, right? As a process.

SPEAKER_01 4:38

Oh, um, without skill? Took a while for both to come back. Right. Yeah, and I had to work on them like every day, sort of, you know, as much as I could, like multiple times. But yeah, no, extension was like I had I had knee extension, right? Could lock my leg out.

SPEAKER_00 4:54

Yeah.

SPEAKER_01 4:54

But if you looked at it compared to my other leg, it wasn't it wasn't the same.

SPEAKER_00 4:58

Yeah.

SPEAKER_01 4:58

And I have a small amount of hyperextension as I think you do too at the day. And so that was one of those things where the doctor's like, oh yep, that looks good. It matches up with what the textbooks are showing. Sure. But I'm like, nah, I'm limited here. He's like, no, no, it's good. And I'm like, it's not the same, brother. It's not the same. And so that was one where when I took it to uh Justin Lang, my EP, who is, you know, he's our line of thinking, right? He understands this shit. He's like, you know, you got to work the fuck out of that. Because otherwise, what's gonna happen is you're just gonna end up with stay like that, a 90%, like you're gonna have less range there. Yeah, so yeah, so that and also restoring the flexion was it was a big deal, particularly in that early stage, because it's like it's it gets a lot harder to do if you just let it settle in at the reduced range you have.

SPEAKER_00 5:44

Yeah, and it that's the thing, it's painful. Yeah, it's it's hard to restore range. You're like, yeah, I can I'll just work with because it here's the hardest thing, and this is the thing that most people will not tell you. It is an incredibly painful process to go from a serious injury back to healthy and athletic performance. And you, you know, you take all the painkillers you want. There's gonna be a moment where you try to put your shirt on or you try to put your shoes on, and it is crippling level pain, not because you in that moment are injuring yourself, but you've got all this inflammation, you've got joint instability, and yeah, your body isn't happy about it. But you do have to work through it. And so, yeah, getting through that first gate of restoring full range of motion, it can take some time. And that's why I think people skip over it because it it sucks, you're like, but I feel like I'm ready to do something now, even though the body might be telling you otherwise.

SPEAKER_01 6:39

Yeah, and it also there's no um, you don't get a pump on, no, you don't get any of that satisfaction of working out. No, you're kind of sitting there stretching something and it hurts. Yeah, the joints sore, you know. So, you know, just be ready for that.

SPEAKER_00 6:52

Uh, for any of you who've uh seen the film Kill Bill, if you haven't, you're a Cretin, go watch it. But no, um, she's sitting in the car and she's been paralyzed and she's looking at her big toe and she's like, wiggle your big toe. She's just focusing on her toe, you know, she's just zoned in. And uh eventually she wiggles her big toe, you know what I mean? Like it, and it's one of those things that oftentimes, like, if you can't fully straighten your arm or you can't fully lift up your chin, it's it feels defeating because you took it for granted when you had it. Yeah. And now it's like, fuck, someone, some suspicious character took it for me.

Gate Two: Build Stability

SPEAKER_01 7:28

Not me, someone else. I'll tell you something too. I I just on this on the range of motion thing generally, it is fountain of youth in terms of your athleticism because you look at all the hardened old cunts you train with, and they're almost always strong, but they most of them limited, have limited range. They're like arms can't go there, or no, elbow doesn't go there. Yeah, and most of them are strong enough and good enough within their range, but they can stay in their range, but they're they're they're living in a fucking prison. Prison, right? And and so, you know, if you just extrapolate out from like, well, if you're kind of skipping this section like on all of your rehabs and you're going 10 years, 15 years down the track, you're just accelerating yourself to that same place.

SPEAKER_00 8:09

Yeah, you're aging yourself, you know, unnecessarily. And that's the thing. We want to save you that pain. And if this is a bit of a throwback here, but if you think about the tin man in The Wizard of Oz always putting the oil like on the joints, movement is that. That is how you lubricate the joints. It's through blood flow and through actual full expression that you keep those tissues healthy.

SPEAKER_01 8:33

Yeah.

SPEAKER_00 8:34

Step two, stabilidad, stability. You've got to be able to use the muscles around the joint to keep it still and create a degree of balance. Now, it doesn't mean the muscles are just locked in, they're actually kind of co-contracting uh in a crazy way to be able to keep you stable. Um, I've I've had ankle injuries in my lifetime, and when you roll your ankle or if you've torn ligaments in your ankle, one of the hardest things to do is to just balance on one foot. Yeah. Like just shit that you would take for granted. You're like, this is real hard. It's so hard. Walking upstairs, like just pushing off that foot independently. It's ridiculously hard. But the stability piece is really key because if you can move your arm with no stress, but you can't actually stabilize it in position, then the joint is still very vulnerable.

SPEAKER_01 9:29

And just to clarify, we're talking stabilize it under an amount of load, right? A degree. Yeah, like if you're standing on your ankle, there's your body weight. Body weight. But so, yeah, like with your arm saying be like, you're holding a position, pressing on the wall or on the floor.

SPEAKER_00 9:41

Yeah, like in a but in a push-up position or even leaning against the wall. Yeah. Things like this, even being able to just um for anyone who's had a shoulder injury, just be able to like lift your arm up over your head and hold it there. Like just try and use the musculature to stabilize, it's incredibly taxing because you've got a lot of internal resistance and a lot of muscles, when you don't use them, they atrophy, right? So you're gonna have to rebuild. It's the comeback. And one of the key things is to put some time under tension in that position because that will also help build tendon and ligament strength. So if you've torn or broken any of those, you are gonna have to spend some time in position.

SPEAKER_01 10:23

Yeah. And I mean, in terms of talking about the strength thing, stability work is really kind of it's like isometric training, isn't it? You're holding a fixed still position and then you're applying load and you're staying there for a period of time. Um, this is just a really safe way to bring you back into, like we're getting towards movement, but first we got to be able to express some strength without movement.

SPEAKER_00 10:47

Yeah. It's like those classic, uh, you know, classic movie trope where you see the person learning to walk again, right? Like that's you're essentially doing that. You're like a little baby taking their first steps. Like you have to teach all those muscles to work together again and without being overly dramatic about it. If you don't, your chance of reinjury is much higher. Like, and that's the thing. People will wear an ankle brace or wear a knee brace and think, oh, I'm good. Like my knee feels quite stable when I have this artificial external thing on it to hold it together. But ultimately, you have to create armor and the exoskeleton through the muscles and through strengthening the connective tissues. Now, yeah, it's good point you made there, Joe, about that idea of the a very safe way to load the joint because you don't have to add load, just add time. Like, can you balance on one foot for 10 seconds? No? Okay. Well, that's first step. Yeah. Can you hold that position for 20 seconds? And it's so simple to just build it up until, hey, I can balance on my foot for one minute.

SPEAKER_01 11:55

That's you know what? Just um talking about my knee rehab, Justin had a really just a thing of a really cool few exercises he gave me in this realm. Oh, nice. Um, this is specifically for knee rehab, but it was balance on one foot. Yep. No big deal, 30 seconds, something like that. Then it was balance on one foot for a minute, then it was balance on one foot for a minute, eyes closed. Oh, eyes closed is so tough. Fucks you up, right? I think eyes closed back to 30 seconds and then build up to a minute again. And then it was eyes closed, but with a person just gently pushing you, just giving you a little bit of like, yeah. And it was, it was a bit, you know, that just like that was a really obviously a very involved program, but just gives you kind of shows you the layers of like of what we're trying to build back. And what you realize is that the shit that your body can do when you're healthy, you take it for granted. But you could stand there with your eyes closed, someone push you around and you'd be, but when you're injured, you can't do that. Kind of sounds like some Mr. Miyagi type shit.

SPEAKER_00 12:52

It sort of is, isn't it? Blindfold, whacking you from different angles with sticks, you gotta fuck.

SPEAKER_01 12:57

I told you Edo's Edo's face, one of his demonstrations at a at an event in Sydney, he was talking about balance proprioception, whatnot, um, and eyes closed, eyes open. And then he was like, um, oh no, he wasn't talking about the eyes, he was just talking about balance proprioception and and and being adaptable. And then he was like, Johnny, called over his fucking disciple and was like, Johnny, do a back tuck. And Johnny goes, yep. And then just throws this sick back tuck, like a back, a back somersault.

SPEAKER_00 13:23

Yeah.

SPEAKER_01 13:23

And mid-air, Ito just shoves him. Oh god. And as he's spinning in a ball, he gets shoved and he lands like a meter away. Oh, but sticks the landing, no problem. And he's like, that's the kind of adaptability we're looking for. Oh my god. They probably rehearsed it, right? But I was like, Jesus. But I was like right there, no, and I was like, that's pretty fucking sick.

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Gate Three: Light, Targeted Loading

SPEAKER_00 13:43

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SPEAKER_01 15:57

Yeah, I mean, I never had a love for it, I always despised it philosophically.

SPEAKER_00 16:00

Okay, my bad. I loved it as a teenager.

SPEAKER_01 16:03

It brought me, yeah, it brought it changed my thinking. I was like, oh wow, I actually really see a place for these.

SPEAKER_00 16:08

Yeah.

SPEAKER_01 16:08

You know, and I do, and I, and you know, still for my knee, I do isolation work and it feels great. Um, and yeah, it's like specifically at that time when you're like, you know, the the the joint or the the muscle that you're rehabbing is really sore. And it's like, like, say it's your knee, it's really nice to think, I'll just go and do light back squats. And you can, in theory, do that, right? But you know, you you're not actually gonna like all of the your body's really intelligent, and the rest of the structures, your glutes and your fucking hammies and your calf and shit are gonna go, oh, fucking knees a bit compromised, that's compensate. Yeah, yeah. So you you'll end up getting it done and you'll get benefits from that, but you won't be targeting the thing that you're trying to fix, right? That's right. So, yeah, the isolation piece, I really did come around to it during my knee rehab.

SPEAKER_00 16:57

Yeah, so I I am missing uh my PCL is not connected in my left, left knee. And the advice that was given to me was yeah, you could get surgery, but also it's your PCL, so you can kind of get away with it. But you have to build up your quad, calf, and hamstring. Like basically the advice was if you beef up your quad, your calf, and your hamstring, and the connective tissues and the the fascia, like make it stiff and strong, that will essentially support the knee and that will do the job, provided that you maintain that and keep that healthy. And I hadn't really thought about it in that way, but that's that's what I did. I did a ton of leg extensions, a ton of hamstring curls, and a bunch of like weighted calf raises seated and standing.

SPEAKER_01 17:43

Yeah.

Gate Four: Progress To Functional Patterns

SPEAKER_00 17:43

And yeah, I do have a little bit of laxity in the joint, but I haven't subsequently had any knee injuries on my left knee. And that was, yeah, pardon me. More than 12 years ago. So that being said, I I think what we um probably don't think about is that you are going through a rebuild and that you do need to beef up those joints. And this is where something funny happens. Uh, you might have had this, Joe, where and and and and you watching this, you might have had this too if you've gone through the rehab process. Your rehab side, your injured side, previously injured side, gets stronger or better than your uninjured side. Yeah. Because you've been stretching it every day, you've been you've been lifting every day. You've put so much energy into it, you're like, oh, this hang on. My this is now my strong side. Now my my side I haven't been putting as much attention on as kind of a bit stiffer or not moving as well. And it really highlights that where you put the energy is where the the growth occurs. Yeah. Um, number four, you've got to progress. So this is where you once you've spent a bit of time and and you're like, right, I am getting stronger, I'm up in the reps, I'm I'm I'm I'm up in the weights. We do need to move to more practical, free weight, body weight activities, which are going to stimulate or be similar to the demand of the exercise. If you don't, just staying on the isolation work, it doesn't cross over as well. Like you need to have spent some time now working that full range of motion in an like an Astrograss squat, or can you kneel on that knee? Because if you still can't kneel on that knee without it being acutely painful, you'll be forced to do it when you get back to jujitsu. Yeah. So you've got to kind of do it in a controlled situation.

SPEAKER_01 19:33

Yeah, and I think a nice way for folks to think about this is like you you've done all the the previous work. We're now essentially taking the strength thing where you're adding load, but we're also layering on some coordination, some stability. Like, yeah, it's kind of like now we're throwing it all in together, and this is starting to replicate actual movement, shit that you're gonna be doing on the mats. Not entirely, but it's closer. And that's like again, a safe way to be testing, well, can I actually fucking move here? Yeah. You know, can I just start, you know, doing the things that I need to do? And you're gonna find out real quick, right?

Gate Five: Heavy And Dynamic Demands

SPEAKER_00 20:08

Yeah. You got to learn to trust your body again as well. I think that's that that that's part of this process is can I trust this thing that I've always counted on to get back to where it was? And and I I fully believe that it can, provided everything's intact. Because I'm, you know, I'm an example of it. So you, Joe, having gone through fairly major body trauma, to now have like a very good level of capacity. Yeah. Um, and then you've got to take the next step. Once you've built that volume and you you've started to incorporate it into something that's real, well, now it's like you have to test it. It's like, you know, when you watch those different, like uh maybe like a FBI or a some kind of elite squadron training where they do controlled scenarios, they're like, they go through and they're like, door clear, boom, and it's like a simulation before they go out and do the real thing. Yeah, you kind of have to do that for your body. Yeah, like if you can't jump and hop and land on your leg without someone trying to fucking tackle you to the ground, you probably shouldn't go do that at jujitsu. You know, people are like, oh, I why do I need to hop for? I don't hop at jujitsu, I pull guard. Well, if you're defending a takedown, you're gonna hop. But you're hopping with your weight and their weight. So the last stage in this is taking those loads up to full almost full strength training, like a respectable level, whether it be a squat or a lunge or a shoulder press, and also dynamic loads. And this is what we see a lot with most major sports, uh, whether be uh basketball, football, track athletes, you will see them doing deceleration, box jumps, hopping, stabilizing. Yeah, because this is the usually the hardest stimulus you have to kind of master. And I know when I hurt my hip, actually, oh, who's our guy at Fitness First down in um Nick? Nick, shout out Nick. Nick Batcher. Spoke to him today, would you believe? Oh, there you go. Yeah. Yeah. How coincidental. That's nice. He he's great because he also appreciates he he treats a fair few uh jujitsu folks. Yep. He's always shaking his head. I'm like, whatever, man. You're you're a runner. I don't care. No, um, no, no, no, he's awesome. He he he appreciates it. He's a he's a rugby bruiser.

SPEAKER_01 22:19

Yeah, yeah. And he's missing, you see, he's got a torn, totally ruptured bicep. So he gets it, right? He's like, ah, look, I get it. Your sport's fucking stupid, but you love it. So I'm here for you.

SPEAKER_00 22:28

Get it.

SPEAKER_01 22:29

Yeah.

Timelines, Risk, And The Rebuild Program

SPEAKER_00 22:30

But he was making me do a lot of lateral hopping when I hurt my hip. Yeah. Because one of the major stabilizers is your medial glute. So by doing that lateral hopping, I was really testing the stretch on my hip when I was going a certain way. And the funny thing was, I really felt my fucking hip. Usually when I hop, like the thing that might fatigue is maybe my calf, maybe. Yeah. But doing 20 or 30 lateral hops, I was like, man, my frickin' hip is on fire. And he's like, yeah, you gotta kind of keep doing this until you it's not on fire. Then you know your hip is working and it's kind of back to where it needs to be. And so, not that this is something you would think of straight away, but if you've done a uh it doesn't matter whether it's upper body or lower body, if you're not doing so, what I saw the other day, which is quite interesting, was some drop catch drills. Um, and this is for people with shoulder injuries. Yeah, literally like dumbbell like this, drop catch. Because that your ability to just stop range like that and come back up. It will it wasn't heavy, they're just using like one kilo dumbbells or like a stick, that quick change from like lifting to decelerating creates huge recruitment, and you will have to do something similar when you're doing uh BJJ. And it yeah, it's it's it's like apply metrics of the upper body with the with the dropping and the catching. Yeah, and and so really, if you haven't done dynamic demand work, whether it's jumping, pushing, shoving, you you shouldn't expect that you can just go back to jujitsu and be fine. The reason why I think we're probably being a bit over cautious here because we know that you just want to bang and we're with you. But we don't want you to come back too soon because we've we've had a few stories of that where people thought they were good, they're kind of oh yeah, I'm back at gym. I'm not sure if I should go back. They go back and they get re-injured. Yeah. And then you fuck you, then you you're back 12 weeks or whatever.

SPEAKER_01 24:28

Yeah, look, we know you're probably not gonna fall up to a T, but when you get re-injured, we want to be able to say, We fucking gave it to you on the podcast and you didn't follow the advice. So whose fault is it now? Now we blame you, right? No, um, but the reality is it also depends on your injury. Like, like you might have heard that and be like, oh my god, that sounds like a lot. But you could go through those five stages in five days. Very quickly. If if it's a minor thing.

SPEAKER_00 24:54

Yeah.

SPEAKER_01 24:54

Right. And you might be able to go, oh fuck, actually, yeah, stability felt really bad on the day after. But third day, yeah, nailed that, tried some light load, that felt good, went a bit heavier, and then now I'm jumping around again. Sweet. But if it's a if it's a larger injury, and this is what tends to happen, if it's a larger injury, you'll probably get through the first few stages, and that might take you a couple of months, and then you'll go back to JIT. Yeah. But at least if you can know it's fine, maybe that you're back at JITS. You're a bit, you're at a bit of a risk, but it's okay. But at least you know, well, maybe at concurrently in the gym, this is what I'm gonna be working on for the next couple of months, like to get back to like full health.

SPEAKER_00 25:31

Yeah. And I mean, look, we give this guideline because maybe you can't get to a physio right now, or maybe you, maybe you can't afford to, or whatever the situation might be. And you're like, how do I know if I'm good or not? And so you can run this checklist of the range of motion, stability, bit of light load, moderate load, and then heavier and dynamic load. And this will feature in our rebuild program. This is built into the structure so that as you progress, the uh load and the exercises progress, and you can kind of work your way through, and we'll be able to bring in a retest so you know, all right, yeah, okay, I have improved 30 to 40 percent. Okay, I've now got the green light to move to the next thing. And so that's what we want to do. We want to get you back on the mats as soon as we can and have you confident that you're not gonna get re injured. So stay tuned, folks. The rebuild is coming. Boom, boom.