Brazilian Jiu Jitsu is well known for being the most effective martial art in the world. Many people have heard about the benefits of Jiu-Jitsu, know the color strokes on TV, understand that art is a great way to lose weight and make friends, but there’s still a bit of insecurity, that fear of getting hurt that many people feel when you hear the word “fight”. In that sense, a common question is: does Brazilian Jiu Jitsu hurt?
As a general rule, Brazilian Jiu Jitsu does not hurt. Littles bruises and accidents happen, but serious injuries are rare for average students. However, training will be uncomfortable most of the time. Learning how to be comfortable in tough situations is one of the best benefits of BJJ for life.
The main goal of Jiu-Jitsu is overpowering opponents cleanly and respectably, using leverage, pressure, and submissions, giving them the chance to give up without getting hurt. But remember: BJJ is still a combat sport. You need to be ready to feel moderate pain and constant discomfort. However, serious injuries are rare (for example, as a good Brazilian, I had more serious injuries playing soccer than in BJJ).
Little Bruises Are Common
Some say that Jiu-Jitsu is the “Gentle Art” and that you’ll never get hurt training. Well, I would be dishonest and denying my life experience if I agreed 100% to this. The “Gentle Art”, in practice, is not that gentle (but safer than striking sports). Body aches, bruises, and minor injuries are extremely common and part of the daily life of anyone who trains Jiu-Jitsu. The main injuries that are part of the daily life of any practitioner of BJJ are in the fingers (constantly cut, callused, swollen, and painful). Pain in the neck, knees, and elbow is common as well. This is because these parts of the body are used a lot in training.
As I mentioned before, serious injuries, those that generate hospitalization or complete absence from training, are very rare. Moderate injuries, that demand athletes to stay away from training for 2 to 4 weeks and require physical therapy or medication, occur more often (for those that train 4-5 times a week). However, the main type of injury in Jiu-Jitsu (at least in training) is mild and usually can be treated with 2 weeks of rest and medication. According to a study carried out in Brazil in 2004, the parts of the body that Jiu-Jitsu athletes hurt the most are as follows:
| Body Segment | Percentage of Injuries (%) |
| Knees | 27% |
| Shoulders | 18% |
| Lower Back | 10% |
| Elbows | 9% |
| Arms | 8% |
| Hands / Fingers | 7% |
| Ankles | 6% |
| Foot | 5% |
| Forearm | 3% |
| Fist | 3% |
| Head | 1% |
| Pelvis | 1% |
| Thigs | 1% |
| Legs | 1% |
Your Ego Will Be Hurt (And Maybe Hurt You)
Jiu-Jitsu is the most humbling (and sometimes humiliating) sport on earth. And don’t be mistaken: that’s a great thing. To be honest, that’s one of the reasons why BJJ is so important in my life. I’m not proud to say that I have a tendency to be arrogant. Despite not being the strongest or smartest, I have always been a fast learner, and that led me to believe that I could beat anyone in any sport. So I started training Jiu-Jitsu (and what a lesson in life). To get an idea of my arrogance, I was nicknamed “snooze” in the gym because when someone strangled me I preferred sleep to tap. Over time, I started to understand and learn that in Jiu-Jitsu, my strength and previous experience were useless. My opponent could be old or weak, fat or super thin: if he trained longer, he would win. That’s why Jiu-Jitsu is the most humbling sport in the world. The mat teaches and prepares you for life. Your ego will be constantly hurt in BJJ, but that’s good. Otherwise, it’s your ego that will hurt you. If you choose not to tap because you are proud, you will either break an arm, a leg or pass out. It’s that simple. The daily journey of evolving as an artist and as a person is one of the most beautiful things about Brazilian Jiu Jitsu. Finally, try to remember: tapping is part of the game. The only way to never be submitted at BJJ is never training.
Accidents Happen
In general, Brazilian Jiu Jitsu does not hurt. It’s considered one of the safest martial arts. However, it’s still a contact sport, so accidents can (and will) happen eventually. In most cases, serious injuries come from basic mistakes, like absorb a takedown the wrong way or someone that executed an illegal technique. During all my journey in BJJ, I only faced one serious injury. An excellent Brown Belt of our team made a small mistake while falling onto the mat and, unfortunately, tore the ligaments in his elbow. It’s sad and rare, but it happens.
In good BJJ schools (and that’s why training in certified centers with federated instructors is super important), from day one students are taught rules, forbidden moves, and positions to avoid. More importantly, these days in big academies white belts don’t even roll (BJJ sparring). Those things evolved through time to make martial art safer and make Jiu-Jitsu really for everyone. When I started, for example, I remember that the first class was pure hell and suffering. For two reasons: the first is that these days the practice of “forging” or “testing” new students was common. This basically consisted of destroying you on your first day, because if you resisted until the end and showed up again at the gym to train that would mean you were a strong person. It may be true, but it has certainly turned thousands of people away from Jiu-Jitsu in the past. Also, when a new student arrives at the academy, advanced white belts and even some blue belts feel obligated to submit (and crush) the new students. The problem is that they are not very experienced yet, and when they encounter naturally strong people ahead, the chance of serious injuries is huge, since sparring easily turns into a fight with very little technique.
Overtraining And Jiu-Jitsu: A Bad Combination
One problem that most competitors face is overtraining. As they need to do physical preparation and several BJJ workouts per week, usually more than 1 per day, athletes can start to develop more injuries. Mainly repetitive motion injuries or lack of proper rest. For normal practitioners of the sport, this is not usually a problem (as long as the body is respected and there is adequate rest). My routine, for example, involves weight training (3 times a week) and BJJ (5 times a week). However, on weekends, it’s all about eating well and resting. Sometimes I play soccer, but just for fun. Rest is essential for muscle recovery for the next workouts. It’s the eternal cycle of training, good nutrition, and rest.
Reducing The Chance Of Injuries In Jiu-Jitsu
Now that the question “does Brazilian Jiu Jitsu hurt” was answered, let’s talk about how to avoid injuries. Including good habits and adjusting your mindset can prevent 99% of problems and injuries in Jiu-Jitsu (1% goes into the account of occasional accidents). Here are some tips that can improve your training experience and avoid severe traumas.
No Room For Ego In BJJ
I’ve already talked about it in this article, but it’s worth mentioning again: The biggest cause of injuries in Jiu-Jitsu is ego. If you’re proud and don’t want to hit when a submission is well adjusted, there’s no way: you’re going to get hurt seriously (and deserved). The other person is under no obligation to realize they are going to hurt you unless you let them know (tapping out or talking). Jiu-Jitsu is hard, but it’s also humbling. Remember no one is special in the mats, respect yourself, the colleagues, and the art that you should be fine. It’s better to have your ego hurt than to be hurt for being proud.
Stretching
It’s amazing how much stretching is neglected by most people, practitioners of BJJ or any other sport. This is a serious mistake, as in addition to being fundamental to our lives, posture, and general well-being, it’s one of the best ways to prevent injuries, especially in Jiu-Jitsu. In sparring or even when learning new techniques, you will often find yourself in unnatural and uncomfortable positions. In both cases, being well stretched is essential to avoid getting hurt and to become better at BJJ. Training sessions are often limited in time, but that’s no excuse for not including a stretching routine at home. 15 to 30 minutes a day is enough for great results.
Weight Training
Weight training is one of the best ways to lose weight, gain muscle mass and prevent injuries. Furthermore, combined with Jiu-Jitsu, it can bring many benefits, such as improved explosion, better cardio, more strength, and prevention of severe trauma. In BJJ there are some muscles and parts of the body that are in constant use, so strengthening these areas through weight training is essential for a long and healthy Jiu-Jitsu journey. 2 to 3 times a week is enough for excellent results, for health and aesthetics.
Appropriate Rest
Training hard is fundamental to evolving at BJJ and pretty much any other sport, but without rest, there’s no doubt: you will get hurt. Take at least an entire day per week for a full rest or active rest, like a little walk or other low-intensity physical activity. It’s up to you. On my rest days, I like to stay on the sofa all day long, but there are some people who like the second strategy better. There’s no right or wrong, just remember that at the very least once a week you should not be training hard.
Supplements And Nutrition
Your life will be transformed by Jiu-Jitsu. I guarantee. You will learn to fight, be stronger, more resilient and your self-esteem will increase considerably. All the tips in the article are amazing, but good nutrition is what will generate extraordinary results. More health, energy, and strength. Less chronic pain, fatigue, and injuries. Eating well can be difficult at the beginning, but you can start slow. Avoid foods that everyone knows are bad (refined sugar, soda, too much fast food, processed food, etc). In some cases, it might be a good idea to include good supplements such as multivitamins, creatine, and good proteins. This will positively impact your life and decrease your chances of getting injured in BJJ.
Related Questions
Is it easy to get injured in BJJ? Small bruises and body pain are easy to happen in BJJ. However, severe traumas are super rare and only happen by accident. Brazilian Jiu-Jitsu is, by definition, a martial art where you must focus to preserve the physical integrity of yourself and others.
Does Jiu Jitsu hurt your body? As a general rule, Jiu Jitsu does not hurt your body. As in any contact sport, little bruises are part of the routine, but serious injuries are not common. The main goal of Jiu-Jitsu is overpowering opponents cleanly and respectably, preserving the health of both.
Are injuries common in BJJ? Small injuries are common in BJJ, especially in the fingers, shoulders, elbows, and knees. However, severe trauma is rare in Jiu-Jitsu, and only happens by accident. But for average students, respecting the rules and being humble is enough to don’t get hurt.
How much does Jiu Jitsu hurt? Jiu Jitsu can hurt and cause small bruises and injuries, especially in the fingers and joints. However, Brazilian Jiu Jitsu is considered the safest martial art, as serious injuries and severe trauma are very rare and only happen in unfortunate accidents.
Can I avoid injury in BJJ? You can avoid getting injured in BJJ by setting the ego aside. Being submitted is part of the game, and when it happens, just tap. There’s no shame in it. Weight training, appropriate rest, and a good diet are also excellent ways to prevent injuries in BJJ.
