How to protect your fingers in BJJ: The ultimate guide to preventing pain, inflammation, and injuries

Table of Contents

1. Why do fingers suffer so much in BJJ?
2. The mistakes that damage your fingers the most
3. Is it normal for fingers to become deformed?
4. Tape: a simple tool used by thousands of grapplers
5. When should you start using tape?
6. How to strengthen your fingers for BJJ
7. When should you be concerned?
8. The reality: your fingers will accompany you throughout your athletic career
9. Conclusion: protect your most important fighting tools today.

There's one body part that almost all Jiu-Jitsu practitioners end up neglecting… until it starts to hurt.

It's the fingers.

If you've been training for a while, you've probably experienced some of these situations:

• You wake up and can't close your hand properly.
• You've had a swollen finger for weeks.
• You feel pain when gripping the gi.
• You hear small cracks when moving your joints.
• Some fingers start to look different from before.

And the worst part is that many consider it normal.

But the reality is that, while wear and tear is part of the sport, there are ways to protect your fingers and continue training for years without accumulating so much damage.

Why do fingers suffer so much in BJJ?

Few body parts work as hard as the hands during a Jiu-Jitsu session.

Every gi grip, every attempt to break grips, every pull, and every defense generates enormous tension on small joints designed for much less aggressive tasks.

In a single class, you can make hundreds of grips without realizing it.

Now imagine that for months or years.

The problem usually doesn't appear suddenly. It normally starts with minor discomfort that we ignore because we can still train.

And that's where the wear and tear begins.

The mistakes that damage your fingers the most

Many finger injuries don't arise from a specific technique. They appear due to habits we constantly repeat.

One of the most common is gripping too tightly all the time.

Many practitioners believe that the tighter they squeeze, the better control they will have. But the reality is that the most experienced fighters know when to grip hard and when to conserve energy.

Another common mistake is holding onto grips that are already lost.

We've all seen someone desperately clinging to a sleeve while their partner pulls in the opposite direction.

Sometimes letting go in time protects more than resisting.

It's also common to continue training with discomfort without taking any preventive measures.

And over time, the body eventually takes its toll.

Is it normal for fingers to become deformed?

This is a common question many beginners ask when they observe the hands of some advanced belts.

It can happen, but it shouldn't be something we accept without trying to prevent it.

 

Years of repetitive gripping, constant inflammation, and accumulated small injuries can lead to changes in the shape of the fingers.

It doesn't happen to everyone with the same intensity, but the risk exists.

The good news is that today we understand much better how to reduce that wear and tear than twenty years ago.

And one of the most widely used tools for this is tape.

 

Tape: a simple tool used by thousands of grapplers

If you watch a BJJ competition, you'll see something repeated constantly.

Many competitors have several fingers taped.

It's not a coincidence.

Tape helps limit excessive joint movements and provides an extra sense of stability when fingers start to accumulate strain.

Furthermore, it can help reduce stress on certain joints during intense training.

That's why it has become a common item in the backpack of any serious practitioner.

 

 

When should you start using tape?

One of the most common mistakes is waiting until you get injured.

Many start using tape when they are already in pain.

But prevention is always smarter than recovery.

It may make sense to use it if:

• You train several times a week.
• You notice recurring discomfort.
• You do a lot of grip work.
• You are preparing for a competition.
• You have had previous finger injuries.

It doesn't mean you have to rely on it forever.

It means using a tool that can help you protect one of the most important areas for any grappler.

 

How to strengthen your fingers for BJJ

Protection doesn't end with tape.

Your fingers also need to be strengthened.

Many practitioners train their legs, back, or neck, but never dedicate time to their hands.

And yet, they depend on them constantly.

Some simple ways to strengthen them are:

• Grip exercises.
• Hanging from a bar.
• Towel work.
• Finger spreading with elastic bands.
• Specific forearm exercises.

The important thing is to progress little by little.

More does not always mean better.

When should you be concerned?

Not all discomfort is the same.

If you notice:

• Persistent inflammation.
• Pain that worsens every week.
• Loss of mobility.
• Difficulty closing your hand.
• Feeling of instability.

It might be a good idea to reduce the load and consult a professional.

Ignoring the problem rarely solves it.

The reality: your fingers will accompany you throughout your athletic career

Most practitioners think a lot about protecting their knees or ears.

But few things influence your ability to fight as much as healthy hands.

Without grips, much of your game disappears.

That's why the most experienced fighters don't wait to get injured to take care of them.

They protect them.

They strengthen them.

And they pay attention to small signs before they turn into big problems.

Conclusion

Your fingers work every second you spend on the mat.

And the sooner you start taking care of them, the longer you can continue training comfortably.

There's no need to wait for a serious injury to occur.

Small measures like improving your gripping habits, strengthening your hands, and using tape when necessary can make a huge difference in the long run.

What type of tape should you use?

A very common doubt is to think that all tapes are the same. But the reality is that each area and each need may require a different width.

For example, for fingers, many fighters prefer thinner tapes, as they allow for mobility while providing joint support. However, for larger areas or when seeking a greater sense of stability, some prefer wider tapes.

That's why at Tenace we have developed different options so that each practitioner can find the one that best suits their training style:

✔️ Thin tape for fingers and small joints.

✔️ Medium-thickness tape for those seeking a balance between mobility and support.

✔️ Wider tape for broader applications or greater stability.

Additionally, they are available in black and pink, so you can choose the style you like best without sacrificing performance.

Ultimately, the important thing is not just to use tape, but to use the correct size for the area you want to protect.

🩹 Protect your fingers with Tenace Tape

At Tenace, we know that every fighter has different needs. That's why we have developed a range of tapes specifically designed for BJJ, Grappling, and MMA.

We offer:

✔️ Different widths to adapt to fingers, hands, and other joints.

✔️ Black and pink colors.

✔️ Strong adhesion even during intense training.

✔️ Easy application and removal.

✔️ Designed to withstand demanding mat sessions.

👉 Discover the entire collection at tenacesports.com

🎁 And remember: with code T-10, you get a 10% discount on any product on our website.

Because taking care of your fingers today can make a difference in how you train tomorrow. 🥋💪