Returning to Jiu Jitsu after an injury: Phase 2 – Intermediate Rehab for leg injuries
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Returning to jiu jitsu after an injury is a very difficult decision and often an athlete will return too early. Generally a jiu jitsu practitioner will have less pain and figure they are “good enough” and jump back into full training. If an athlete returns too early there is a risk of re-injury or a secondary injury as the athlete alters their movement patterns to protect the initial injury.
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Criteria to consider when returning to jiu jitsu after an injury:
1. Time: Is the injury adequately healed? The physiology of tissue healing based on the area that is injured.
2. Movement-based: Does the athlete have sufficient unilateral mobility, strength, stability and / or power to perform each movement required for jiu jitsu?
Both criteria need to be considered prior to returning. .
Phase 2 – Intermediate rehab for leg injuries (hip, knee, ankle): Here are the next phase of movement prerequisites and intermediate drills that someone with an injury should be able to perform before moving to the advanced phase. These positions and movements focus more on single leg capabilities and require a bit more dynamic balance then the early phase drills.
•Lunge: movement prerequisite •Kneeling get up: movement prerequisite •Crawling: movement prerequisite
•Butterfly guard to combat base: drill
•In place Shrimp / elbow knee escape: drill
•Butterfly guard walks: drill
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Generally I would recommend someone demonstrate these movements before clearing them to return to static drilling. These are also solo drills one could continue to practice while they are still not cleared for rolling.
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This post series is meant to be educational for the healthcare professional (PT, chiro, ATC etc…) helping their athlete return to sport and not meant as medical advice for the injured athlete.
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Part 4 will include advanced self-assessment and solo Jiu jitsu drills for the lower extremity (hips, knees, ankles). I fully expect someone to be able to perform early, intermediate and advanced phases before I clear them to return to full training.