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MCL / ACL injuries in BJJ
1 year(s) ago • 1384 views • 5 replies
CRPurple beltVerified
1 year(s) ago
This thought has come into my mind since I damaged my MCL last Wednesday whilst rolling.
After speaking to multiple members of my academy and others on socials it shows there is a large quantity of us who have had these injuries whilst on the mat.
More frustratingly I was wearing my anaconda knee brace when the injury happened, I was wearing it due to unrelated knee issues caused by wear and tear of powerlifting and the other multiple stupid sports I've competed in since childhood.
Is there anyway we can reduce the risk of these injuries whilst training/competing?
Mine occurred whilst bridging with a 120kg white belt on top of me and one of his feet caught my foot making it slip causing the lateral movement and injury.
After speaking to multiple members of my academy and others on socials it shows there is a large quantity of us who have had these injuries whilst on the mat.
More frustratingly I was wearing my anaconda knee brace when the injury happened, I was wearing it due to unrelated knee issues caused by wear and tear of powerlifting and the other multiple stupid sports I've competed in since childhood.
Is there anyway we can reduce the risk of these injuries whilst training/competing?
Mine occurred whilst bridging with a 120kg white belt on top of me and one of his feet caught my foot making it slip causing the lateral movement and injury.
MBlack beltVerified
1 year(s) ago
This thought has come into my mind since I damaged my MCL last Wednesday whilst rolling. After speaking to multiple members of my academy and others on socials it shows there is a large quantity of us who have had these injuries whilst on the mat. More frustratingly I was wearing my anaconda knee brace when the injury happened, I was wearing it due to unrelated knee issues caused by wear and tear of powerlifting and the other multiple stupid sports I've competed in since childhood. Is there anyway we can reduce the risk of these injuries whilst training/competing? Mine occurred whilst bridging with a 120kg white belt on top of me and one of his feet caught my foot making it slip causing the lateral movement and injury.
Just remember, knee braces aren’t designed to prevent injuries entirely—they simply provide additional stability. In some cases, they can even create a false sense of security, leading athletes to push their limits more than they should. While they can be helpful, proper injury prevention starts with smart training habits.
The following might help
Warm Up Properly – Engage in dynamic stretching and mobility exercises to prepare your knees for the demands of training.
Strengthen Supporting Muscles – Focus on strengthening your quadriceps, hamstrings, and hip muscles to improve knee stability.
Train with Awareness – Be mindful of your positioning, especially in situations where knee torque is high, such as deep half-guard or aggressive takedowns.
Tap Early, Tap Often – Avoid forcing positions that put excessive strain on your knees. If you feel discomfort, tap and reset.
Choose Training Partners Wisely – Roll with partners who have good control and avoid those who tend to apply reckless pressure.
Use Proper Technique – Avoid relying on brute force and instead focus on smooth, controlled movements to minimize unnecessary stress on your joints.
Recovery Matters – Incorporate rest days, ice therapy, and mobility work to keep your knees healthy and resilient
The following might help
Warm Up Properly – Engage in dynamic stretching and mobility exercises to prepare your knees for the demands of training.
Strengthen Supporting Muscles – Focus on strengthening your quadriceps, hamstrings, and hip muscles to improve knee stability.
Train with Awareness – Be mindful of your positioning, especially in situations where knee torque is high, such as deep half-guard or aggressive takedowns.
Tap Early, Tap Often – Avoid forcing positions that put excessive strain on your knees. If you feel discomfort, tap and reset.
Choose Training Partners Wisely – Roll with partners who have good control and avoid those who tend to apply reckless pressure.
Use Proper Technique – Avoid relying on brute force and instead focus on smooth, controlled movements to minimize unnecessary stress on your joints.
Recovery Matters – Incorporate rest days, ice therapy, and mobility work to keep your knees healthy and resilient
TPBlack beltVerified
1 year(s) ago
This thought has come into my mind since I damaged my MCL last Wednesday whilst rolling. After speaking to multiple members of my academy and others on socials it shows there is a large quantity of us who have had these injuries whilst on the mat. More frustratingly I was wearing my anaconda knee brace when the injury happened, I was wearing it due to unrelated knee issues caused by wear and tear of powerlifting and the other multiple stupid sports I've competed in since childhood. Is there anyway we can reduce the risk of these injuries whilst training/competing? Mine occurred whilst bridging with a 120kg white belt on top of me and one of his feet caught my foot making it slip causing the lateral movement and injury.
Freak accidents like yours can't really be avoided... except perhaps by not rolling with 120kg white belts haha.
I have had my ACL completely torn when passing DLR in a competition when my opponent's toes got stuck on the crotch fabric of my pants, and him straightening his leg blew out my knee. I have been training sans ACL for about 6 years now. I always wear a knee sleeve over the injured knee, but it's probably more mental security than anything else by this point. Everybody's built different though, as I was able to rehab without a surgery (lots of unilateral work) and the leg is stable even with a complete ACL tear. (And also I have had one situation since, which would've snapped my ACL if I still had one...) I know plenty of BJJ/MMA people who have taken the non-surgery route, despite completely destroying their ACL.
Also my current back issues have helped forgetting the injured knee ;)
I have had my ACL completely torn when passing DLR in a competition when my opponent's toes got stuck on the crotch fabric of my pants, and him straightening his leg blew out my knee. I have been training sans ACL for about 6 years now. I always wear a knee sleeve over the injured knee, but it's probably more mental security than anything else by this point. Everybody's built different though, as I was able to rehab without a surgery (lots of unilateral work) and the leg is stable even with a complete ACL tear. (And also I have had one situation since, which would've snapped my ACL if I still had one...) I know plenty of BJJ/MMA people who have taken the non-surgery route, despite completely destroying their ACL.
Also my current back issues have helped forgetting the injured knee ;)
WMBlack belt 5th degreeVerified
1 year(s) ago
I tore a tendon in my elbow, in a kayak accident, recently.
It's annoying.
It's annoying.
CRPurple beltVerified
1 year(s) ago
A little update.
Yesterday I had an MRI following a consultant appointment on Wednesday.
Consultant said it could be 1 of 3 things.
Torn MCL
Torn meniscus
Fracture around knee joint
Back in with consultant in 10 days to review the MRI results and determine a way forward.
Thanks for the comments everyone.
Yesterday I had an MRI following a consultant appointment on Wednesday.
Consultant said it could be 1 of 3 things.
Torn MCL
Torn meniscus
Fracture around knee joint
Back in with consultant in 10 days to review the MRI results and determine a way forward.
Thanks for the comments everyone.
BBrown beltVerified
1 year(s) ago
MRI will show all.
Torn MCL - depends on degree and extent of the tear. Surgery or not, they heal slowly due to poor blood supply
Meniscus - usually need trimming as seem to always tear in avascular area - hopefully mild.
# of the knee - tibial side or femoral condyle side? Or patella? Hairline, must be minimally displaced if you are still walking on it.. so probably not surgery?
Hopefully you don't have all of these things happening to you.
Keep us up to date. Good luck!
Torn MCL - depends on degree and extent of the tear. Surgery or not, they heal slowly due to poor blood supply
Meniscus - usually need trimming as seem to always tear in avascular area - hopefully mild.
# of the knee - tibial side or femoral condyle side? Or patella? Hairline, must be minimally displaced if you are still walking on it.. so probably not surgery?
Hopefully you don't have all of these things happening to you.
Keep us up to date. Good luck!
