Written by Shaughn Vos, BJJ instructor at Zebra MMA and Fitness in South Africa. Shaughn also writes in Crucifix Grappling.
Being injured SUCKS! It is probably the most annoying experience you will go through as a grappler . Being unable to physically partake in what most of us use to de-stress, can work at even the most settled nerves. But do not fear! Below I use myself as a dummy to try provide you with an action plan to get through the injury blues.
I recently strained my hamstring whilst doing some sprint work. I am not exactly the smallest fella on the planet and the fall was anything but pretty. (Falling on tartan sucks!) I knew instantly what had happened as this is the second time I have been moronic enough to try my hand at being a fat Usain Bolt.
Initial Injury Phase
The first thing to do is to assess what is wrong; always but always take precaution – some very innocent seeming injuries can be nasty and if the initial critical care is incorrect it can cause issues later on. Luckily for me, it was just a hamstring strain. I was taken home by one of my students (thanks Neels) and instantly applied the R.I.C.E system of care. Rest , ICE, Compression and elevation, this is fundamental and key to the rehab of the injury later. It also reduces the time of injury. For each type of injury here is a very cool guide on http://www.sportsinjuryclinic.net/ Personally I suggest just resting completely during this time. Get your mind off of Jiu Jitsu as best you can. Use the time to heal everywhere as we all have nagging little pains – this time will sort these out.
Beginning to be pain free.
Personally I ended up on crutches for a few days and was pain free in basic walking and driving in 10 days – which means it was a grade 2 strain. The key at this stage of the injury is to be patient. Don’t rush things – start stretching lightly and get some massage going. Obviously working with a physio is best, but I couldn’t afford one – so my wife had to do. This stage is all about molding the scar tissue so as to produce a good quality scar which will hold up for years to come. Emotionally I was taking strain, being used to training 2 – 3 hours twice a day and then doing nothing really gets you emotional. I was very frustrated, annoyed and not nice to be around, but this is normal – all the testosterone you usually expel is now building up! At this stage I advise that you build your game on an intellectual level. Make a mind map of your game, building a visual representation of how you roll. Study each of your moves up on Instructional videos or on YouTube and see how you can improve your technique. Now visualize! I personally love watching and studying matches at the top level – this is the perfect time to get into this. The best are the best for a reason, now go figure out why!
Temptation Phase
Now this is the most dangerous time on your journey to recovery. You feel fine, you haven’t really winced in a while and you seem to be moving around everywhere just fine. For me as an instructor this is a particularly tempting time. I am teaching 100% normally and the urge to roll is driving me insane (yes this is the stage I am in as I write this article) But whatever you do, don’t fall into the trap. You are not OK, neither are you different to everyone else. If you put excessive strain on the scar you will return right back to the beginning and the initial injury phase. I made the mistake when I tore my knee ligaments and ended up adding two months to my recovery time. It is OK to practice your technique at a very slow pace with your least mental training partner. If it hurts even a little stop what you are doing. I also find movement drills to be good here. Andre Galvao’s drill to win is a good resources for good solo drills.
When am I ready phase?
Well dear friends this is up to your physio. I wont be giving advice on this decision. All I can say is look forward to it, don’t rush and ENJOY THE HECK out of it when it does come!
Get well soon!
