After many years teaching the art of Jiujitsu I learned that the number one reason members give up training is simple: INJURIES.

Unfortunately that's one thing many academy owners do not notice or don't know they can help to prevent or at least minimize.

So, here are a few tips that will help you to avoid get hurt or leave the academy in pain after your class:

1) Warm up and stretch before practice: this is like getting back to basics, but in fact, many jiujitsu athletes do not care too much about this important part of the training. If your master does not dedicate a good amount of time during the class to help you warm up legs, arms, joints and stretch your full body before start, maybe you should consider to arrive a few minutes before and begin yourself. This is simple and easy, just need some extra time and patience. Make sure your body is prepared for practice the techniques and specially for the sparring sessions.

2) Balance your training sessions: you have to recognize your body limits. Training hard everyday is not for everyone. You don’t need to give everything you’ve got in every single Jiujitsu session at the academy. Learn how to balance pure technical trainings and heavy sparring sessions. Let you body to heal and regenerate properly between these 2 types of training. On the other hand, consistency is key for not getting hurt. What I mean is that you should come to the practice with a given frequency without staying away for too many days. Your body will not adjust to the kind of effort that the Jiujitsu practice requires from you if you are not consistent. Just like any other sport.

 3) Tap, tap, tap: specially for the beginners and since you are not in a tournament, why resisting so much to that armbar or ankle lock ? I can tell you, that can hurt and put you away from Jiujitsu for weeks. And that's how you will start to go backwards in your practice instead of progressing. Again, know your limits and don't be afraid or embarrassed to tap out. Remember, in BJJ you never lose. Either you win or you learn!

4) Train with the right partners: there is no problem in saying "no" when someone calls you to spar. Training with a much heavier or much younger partner or even with beginners, requires extra caution. Young guys love to show off their "power" and "stamina" and sometimes can extrapolate a bit. Who never got kicked in the face or in other more sensitive parts when sparring ?? :-0

5) Eat right and sleep well: again it seems basic but recovering properly from training sessions is key for being able to be ready again in the next day. So if, besides Jiujitsu, you workout regularly in the gym or practicing other sports, then you really need the discipline and consistency here, eating clean, right and having enough hours sleeping.

Since we are talking about jiujitsu injuries, that often happen with joints, cartilage or even bones, the foods that can help a lot in a natural way to support those critical points are, for instance, bone broth and crustaceans exoskeletons (not the meat), which are packed of Glucosamine. There is only one problem ... these foods are not very easy to find in a way that they can be digested. 

Glucosamine is a key ingredient here because it acts as one of the body’s natural shock-absorbents and joint lubricants, allowing us to move around without (or reduced) joint, bone and muscle pains.

Although not everyone with severe joint pain will benefit from glucosamine supplementation, many will find some relief from pain within just 6 to 8 weeks. Many people do benefit from it, though, experiencing quality of life improvements like natural relief from arthritis, better digestive health, lower inflammation or less bone pain. It can be used for years safely to combat signs of aging and improve overall quality of life, with little to no side effects or risks in most people.

Besides the Glucosamine, there is also an ingredient called Chondroitin, the perfect stack with Glucosamine, which is derived from the natural cartilage of animals like cows and chickens. It’s found in high amounts in their bones, skin and tissues. 

Other natural anti-inflammatory ingredientes like Turmeric and Omega-3 can also be associated Glucosamine and Chondroitin for maximum results.

Regarding the dosage, the University of Maryland Medical Center advises a total intake of 1,500 milligrams daily of glucosamine sulfate (the most beneficial type due to how it’s easily absorbed). 

You even might want to combine glucosamine with other helpful supplements known to boost gut health like MSM, digestive enzymes and probiotics.

If you want to give a try, Gracie Essentials have the perfect supplement for Joint and Bones Health with all these components in the formula and in the right amount, the G-FLEX. 

Want to know more? Watch what Mike Velez from Jiu-Jitsu Magazine has to say about our product:

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OSS! Rilion Gracie