How to Train Jiu Jitsu When You're Injured

I got my purple belt in Jiu Jitsu not that long ago, but five days before testing I herniated the C6/C7 disc in my neck.  I didn't know that initially, I just knew my arm felt like it was going to fall off.  Like a lot of athletes, you get banged up, strain muscles, pull thing, tweak things, pinch nerves, and whatever else...you just push through.  I treated this injury like any other, I just tried to push through.  Because of my upcoming Purple belt test I was going to give it some rest and see if it would heal up, but as the days went on the pain in my arm got worse.  Unfortunately I couldn't get on the mats for my purple belt test, so I watched from outside the cage (our matt is in a cage).  I was still given my belt and told I owed a test which I will be thrilled to go through!!  It's now been a month and change since that injury took me off the matt and I will likely not be back on the mat until January.  An MRI revealed a herniated disc which could end up with surgery, but I am hoping to avoid that.  So, now what? 

Well, this isn't my first time with an injury that has taken me off the mat, I broke, dislocated, and tore a ligament in my pinky...yes, all at once.  It required surgery and took me off the mat for 8 weeks total.  I thought that was a long time.  I've already been out a month and the chances are I'm looking at two more at a minimum.  That's a quarter of a year.  I found ways to train then, and I'm finding ways to train now.

I can't get on the mat at all and this time around, I can't really run.  Often times when I have an injury I can run to keep in shape if I miss more than a week.  This time I cannot, and I can't just muscle through it.  So what an I doing?

• I'm still in the gym at least once a week.  

I can't train, but I can keep going and watching class a little bit and cheering on my teammates.  Watching other people roll helps you practice in your mind.  What would you do in that situation?  What mistakes are people making that you might make?  What technique did someone else use that isn't currently in your game, but could be added?  To be honest, just watching is a little bit of torture,  so I can't really do it more than twice a week if I'm out for a long period of time.  

• ​Get healthy, that is part of your new training. 
  

Do what the physical therapist tells you to.  If that means rest, rest.  Find ways to stay or get in shape.  I am picking up a cheap membership to a gym so I can ride a stationary bike...that's all my PT will let me do right now.  As I am freed up to do more, I will start lifting and running.  Those are excellent ways to train and improve your Jiu Jitsu.

• Watch videos of matches or techniques.

Make sure it is legitimate techniques.  I have seen a lot of techniques that look amazing on a video with a compliant partner, but they would never work with someone who was resisting or had a basic understanding of Jiu Jitsu.  Consider the source and watch techniques from people who compete at a high level.  I do this when I am training, but I do it more when I am off the mats.  

• Keep in touch with your training partners.

Friendship and community is something I value in general, but my friends and training partners from the gym will be part of the reason I get back on the mats.  Injury is one of the main reasons people quit.  I have not intention of just being a purple best the rest of my life.  In fact, I don't really consider myself a purple belt until I get on the mat with my belt on and roll.  My training partners are part of my accountability to continue to work and get back on the mat.  

• Re-evaluate your training.

Is there something you need to change when you get back?  I have already been doing this and my goals are shifting a little bit.  There are two things I want to do as I rehabilitate and get back.  First, I need to strengthen my neck so I can, hopefully, prevent a repeat of this injury.  Second, I want to add some muscle and functional strength.  That is going to change my workout, I will run less and lift more (for a season).  It will also change my diet for a season and I will likely add some wanted and unwanted weight for a while and I'll need to cut the unwanted weight once my strength goals have been reached.  Third, I need to work on leg attacks, de la riva, some more lapel guards, and guard transitions a lot more.

Being injured stinks, no doubt, but it is also an opportunity.  See the opportunities and exploit those.  Don't quit, just shift your training and get back to it as soon as possible.