Have you ever experienced tension or injury due to the physical and technical demands placed on the body in this sport? In this article we will show some of the "typical" injuries that occur to practitioners of this sport, and a yoga routine that you can do in just a few minutes.
The injuries that usually occur when practicing Jiu Jitsu are mainly in the neck, shoulders, back, hips, knees and ankles.
- Injuries to the neck and shoulders are most common in techniques such as chokes, armlocks, throws and takedowns.
- Sprains, fractures and ligament injuries occur in the wrists and ribs. In techniques with wrist grips, side control, intense grappling, and pressure from the opponent.
- Many of the injuries appear in the hips due to lack of mobility, and in the knees in techniques such as guard passes, takedowns, transitions on the ground, knee bars, takedowns (single leg, double leg), sudden turns and pivots.
- In the ankles, sprains, fractures, ligament injuries are the most common. In foot lock techniques, heel hooks, ankle holds.
Can yoga prevent injuries?
Stretching, strengthening and recovery are the key to preventing and managing these injuries and leaving behind the frustration that can appear when you see that you are not performing at your best due to these "problems", which thanks to yoga, has a SOLUTION.
Adding a stretching routine to your workouts will improve your flexibility and range of motion in your joints, strengthen your stabilizing muscles, and improve your balance. It is important to recover through breathing and relaxation techniques, increasing body awareness and posture, reducing the risk of incorrect movements.
We suggest some yoga postures that you can apply in your routines, and start to have greater mobility and flexibility, essential for your Jiu Jitsu training and fights:
- Start with gentle neck and shoulder stretches in the shukasana posture (sitting with crossed legs and straight back), focusing on your breathing, inhaling and exhaling deeply.
- Continue with the child's pose (Balasana) going towards the cobra, repeat it 10 times in a slow and controlled manner, slowly bringing the hips towards the floor and returning to the child's pose.
- Cat-Cow, perform this posture 3 times but very slowly and in a controlled manner, feeling your spine.
- From one leg to plank and back to the other leg, repeat 10 times with each leg.
- For the hips, we will do the pigeon pose, taking several conscious breaths, bringing the trunk towards the ground (if possible)
- Downward facing dog to cobra, repeating 10 times.
- Final twist.
Do you want a more detailed 15-minute stretching routine tailored to you, to add to your daily workouts? Send us a message with the word YOGA to: tenacesports@gmail.com
