In 2017 in the US, more than 2 million people aged six and up trained in mixed martial arts for fitness. With so many people taking part in martial arts, it’s essential to work hard to prevent injury. Whether you’re a seasoned veteran or starting jiu jitsu for beginners, you should always place a high priority on avoiding injury on the mat. Read on to explore five tips for preventing injury while training in Brazilian jiu jitsu.

Take Time to Warm Up

Don’t expect your body to move or react properly while training in your jiu jitsu class if you don’t give it a quick warm-up before heading onto the mat. In order to prepare your joints and muscles for the moves you’re about to make, spend time stretching or even doing light drills before you roll. Warming up prevents a range of problems, including pulled and even torn muscles.

Keep Your Ego in Check

Don’t be embarrassed to tap out if you find yourself in an uncompromising position. Feeding your ego isn’t worth injuring yourself, and tapping out doesn’t make you look bad. It simply gives you the chance to learn how to position yourself better the next time. When you push yourself beyond your limits, you risk serious injury and even surgery. Part of the training in jiu jitsu for beginners is learning to tap out when the time is right.

Carefully Select Your Opponent

When choosing your rolling opponent, be strategic and smart. Don’t roll with anyone known for being too intense and try to select someone you generally match in size. Although, according to Men’s Health Magazine, size is not as important, since Brazilian jiu jitsu was developed to counteract these types of physical imbalances. Nevertheless, the best option, especially with regard to jiu jitsu for beginners, is usually to choose someone who is ranked higher than you. That may sound counterintuitive, but a more disciplined and developed opponent will actually know better how to roll with you without taking things too far or injuring you. Furthermore, it’s also smart to consider your attitude or feelings on that particular day. If you’re tired from work or school, then choose your opponent accordingly.

Be Technical In Your Movements

The point of rolling is to better develop your jiu jitsu skills and abilities. Instead of exploding quickly out of holds, remember the technical moves and work in a steady, focused manner to deliver a defensive move. Work on applying pressure, rather than moving in an explosive style. Keep your movements fluid and communicate with your opponent to avoid any surprises that could result in injury.

Start Strength Training

Building your muscle strength is a great way to avoid injury on the bjj mat. Strong muscles can better stand up to the rigors of training and can also help prevent overexertion of your joints and muscles. Strength training a couple of times per week can help you avoid injuries like muscle and ligament tears.

Maintaining the health of your muscles, joints, and bones is an essential part of training in martial arts, and especially in you’re starting jiu jitsu for beginners. Even if you’re just starting out, take the time to learn how to prevent injury on the bjj mat, and you’ll be glad you did. From choosing your partner wisely to warming up and building muscle strength, it’s possible to make the most of your time rolling while also avoiding serious harm to your body.