In this blog, we are going to talk about the most common injuries in BJJ and how to prevent them. But most importantly, we want to hear from you .
💬 Have you ever had an injury that kept you off the mat?
💬 Do you use knee pads or ear pads during your training or do you prefer not to wear any protection?
💬 Do you think cauliflower ears are a symbol of pride or something we should avoid?
At the end of the article, leave us your experience in the comments. The idea is to create a community where we share tips, anecdotes and solutions. Let's talk among grapplers! ⚡
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Brazilian Jiu-Jitsu (BJJ) and Grappling are amazing sports, full of technique, strategy and mental toughness… but let’s face it, they also come with a real risk of injury.
The most common injuries in BJJ usually affect the joints and soft tissues due to the nature of the submissions and repetitive movements. The most frequent ones include knee injuries (from holds such as the heel hook or explosive movements), shoulder and elbow injuries (from armlocks and kimuras), ankle sprains and dislocated fingers . In addition, cauliflower ears are typical due to the constant rubbing during grappling. Neck and lower back injuries due to poorly executed sweeps or awkward positions are also common. That's why it's key to protect yourself with the right equipment such as knee and ear guards!
If you've spent any time on the mat, you've probably heard of—or experienced—some of these situations.
But here comes the big question: How can we continue training hard without falling into the trap of chronic injuries?
Today we are going to review the most common injuries, how to prevent them and open a space for you to share your experience in the comments. Because yes, learning together is part of this journey.
1. Knee injuries: The grappler's silent enemy
Knees can take it all: explosive passes, unexpected tackles and the constant pressure of being on guard. But what happens when we don't take care of them?
- Have any of these situations happened to you?
- Feeling a "pop" when attempting a takedown.
- Pain after an intense sparring class.
- Chronic discomfort every time you push up from a kneeling position.
👉 Solution: Using BJJ and Grappling specific knee pads not only protects your joints, but also provides stability and confidence when moving.
Question for you: Have you ever been forced to stop training due to a knee injury? How did you handle it? Tell us below.
If you're looking to prevent injuries, our Tenace knee braces are designed to adapt to your movements without restricting your game. Get them here .
2. Cauliflower Ears: A Trophy or a Warning Sign?
It's almost a symbol of war in BJJ, but cauliflower ear isn't just for aesthetics... it can also hurt and affect your performance.
- How does it start?
- With repetitive friction during sparring.
- When defending takedowns with the head.
- Due to constant pressure when playing closed guard or passing guard.
👉 Solution: Protective earmuffs are your best allies to prevent your ears from becoming inflamed and hard.
Question for you: Are you team "proud of my cauliflower ears" or do you prefer to prevent them? Why? 🥋 Leave us your answer.
If you want to keep training hard without compromising your health, our Tenace earmuffs are available on our website. Check them out !
3. Shattered Fingers: The Silent Struggle of Those Who Love Grips
If you love playing spider guard or collar and sleeve, your fingers probably hate you. Inflammation, chronic pain, and even dislocations are more common than we think.
👉 Solution: Here, sports tape is essential to strengthen the finger joints and prevent long-term injuries.
Question for you: How do you protect your fingers during training? Are you one of those who uses tape in every class?
🛒 On our website, we have tapes designed specifically for BJJ and Grappling. Try them out!
Protect your body and improve your game
Remember: It’s not a question of if you’ll get injured, but when … unless you prepare.
At Tenace , we have created a line of products specifically for grapplers like you:
✅ Knee braces to protect your joints.
✅ earguards to avoid the dreaded cauliflower ear.
✅ Sports tape to reinforce your fingers and prevent injuries.
📲 Discover our complete collection and get equipped to train smart. Visit us here .
Share your experience: Let's open the debate
Now it's your turn. We want to know:
🔥 What has been your worst injury in BJJ or Grappling and how did you overcome it?
🔒 Do you wear knee braces or earguards for protection, or do you prefer to take your chances at every workout?
Answering these questions not only helps other grapplers, but creates a community where we all learn. So feel free to leave your comment below and tell us your story.
