Although two-thirds of parents worry that their child spends too much time on their electronic devices, the thought of having their kid involved in athletic activities can bring about certain concerns, too. Any type of sport comes with the risk of injury. Typically, the benefits far outweigh those risks. You’ll just need to know how to prevent those kinds of injuries in order to keep yourself or your child safe in Brazilian Jiu Jitsu class. To that end, here are some ways you can prevent injuries when participating in various martial arts, including BJJ.
- Stay Hydrated: Proper hydration is key for performance and for injury prevention. If you’re running out of steam or are distracted by your thirst, you’re going to be more prone to getting hurt. Keep in mind that if you’re feeling thirsty, you’re already dehydrated. Bring a big water bottle around with you at all times to encourage yourself to stay hydrated and make sure to drink before, during, and after classes and tournaments. Dehydrated muscles are more susceptible to injury, so make it a point to get your H2O fix.
- Get a Good Night’s Sleep: When you don’t get enough sleep, your body does some strange things. Most notably, your insulin levels will spike and crash more readily, making it difficult to train in an effective way or stay focused on the mat. Sleeping is the best thing you can do to help your body recover from training. So instead of staying up late after a great BJJ class, create a relaxing bedtime routine and be sure to get your eight hours of rest.
- Eat Nutritiously: Everyone has different requirements when it comes to a healthy diet. What works well for one person may not be ideal for another. Whether you need a lot of carbs to increase your energy or simply feel better when following a high-fat diet, you’ll want to stick to a nutrition plan that works for you. Understand that food is fuel for your body and you need to provide the fuel your body needs to get through training sessions. If nothing else, cut out the junk food and start enjoying home cooked meals with a focus on lean proteins, whole grains, and fresh produce. You’ll feel better when you’re giving your body what it needs to operate at its full potential.
- Always Warm Up: You should never start class without properly warming up your muscles (and your mind) first. You need to ease your body into the tough workout you’re about to experience. If you suddenly ask your body to perform difficult physical tasks like these, you’ll be more likely to injure yourself. Warm-ups can help to improve technique and increase blood flow so that you’re ready to perform the moves expected of you.
- Focus on Physical Training: In addition to the techniques you’ll learn in martial arts classes, you’ll also want to focus on strength training, as well as improving both mobility and flexibility. Making improvements in these areas can allow you to take your technique to the next level, achieve your fitness goals, and to avoid some of the most common BJJ injuries. These training sessions will play an important role in keeping your entire body strong, rather than increasing the disparity between the strong and the weak portions of your body.
- Don’t Be Too Confident: The moment your ego comes into play is often the moment you’re most likely to become injured. Of course, partaking in any kind of martial arts discipline can have a positive effect on your self-confidence. But be careful not to get too cocky in class. Have the awareness to know when you’ve hit your limit. Purposefully trying to impress others or ignoring what your body is trying to tell you can have major consequences.
Before participating in any kind of martial arts class, it’s important for students of all ages to recognize the risks and take steps to prevent injuries. Of course, training with experienced instructors is a great way to ensure you stay safe in class. For more information on our offerings or on our staff, please contact us today.