How to heelhook proof your knees
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The heelhook is arguably the most devastating joint lock in grappling because of the potential damage it can cause to the knee and ankle. With the recent rise in popularity with this leglock how can you minimize the risk for heelhook-related injuries?
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1️⃣Maximize mobility: Increased joint mobility means there is more time before an injury occurs. This will give more time to attempt an escape.
2️⃣Joint specific end range stability: Active control of extreme ranges will help make those ranges more resilient to injury. This can help mitigate an injury if one occurs.
3️⃣Weight bearing resistance training: Ligament hypertrophy occurs via direct loading. Resistance training is an excellent way to properly load the tissue.
4️⃣Know when to tap: Even if your ligaments are strong and your knee is mobile there is a point everyone has to tap. The intention of this video is to minimize injury and tapping is one of the best ways to accomplish this.
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Reference: Grzelak, P., Podgorski, M., Stefanczyk, L., Krochmalski, M., & Domzalski, M. (2012). Hypertrophied cruciate ligament in high performance weightlifters observed in magnetic resonance imaging. International orthopaedics, 36(8), 1715-1719.
Kimura-proof your shoulders: Part II •••••••••••••••• Jiu jitsu is a martial art designed to take ad
Kimura-proof your shoulders: Part II
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Jiu jitsu is a martial art designed to take advantage of the simple fact that everyone is weak at their joint end-range.
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How do you protect your shoulder and strengthen your end-range?
By using FRC concepts you can:
1️⃣Improve mobility: Usable motion.
2️⃣Create resiliency: By applying loads into your end-range you can improve resiliency in the shoulder joint to mitigate injury.
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After spending several weeks of improving mobility and end-range stability (CARs and PAILs/RAILs) one can progress to the next step: Eccentric neural grooving (ENG).
Focusing on the eccentric portion of a movement to connect the dots of previous mobility work to make the entire range more resilient.
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✳️Eccentric Neural Grooving of Shoulder Internal Rotation: Start in the same position as the shoulder IR PAILs (sleeper stretch) and slowly lower a resistance that you can control. As you get more competent in the movement you can gradually increase the load.
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In the context of jiu jitsu:
1️⃣ if you do not have adequate passive range then the injury from the joint lock will come much quicker.
2️⃣If you do not have adequate strength at the end range you will not be able to resist long enough to escape or tap.
3️⃣If you haven’t prepared the tissue for that range then more likely the damage will be more severe.
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@functionalrangeconditioning @functionalrangerelease @drandreospina @drmchivers @kinstretch
Jiu-Jitsu Taping Tutorial part 1: Toes and Knees – School Time
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“Exhale” – Jeremy Blake
Intermittent fasting and much more – Ask me Anything 27 – Coach Zahabi
Train at Tristar Gym contact Tristar dorms at tsdorms@gmail.com let us know what date you would like to come down and receive a quote for you stay.
checkout timtam.tech they make the worlds best deep tissue therapy device.
checkout jujiclub.com and pick up my instructional video on Reverse De La Riva Lockdown position.
This warm-up will make your hips feel amazing and help with a better guard for BJJ!
Hip mobility is one of the most important elements in having a guard that is not only tough to pass, but one that is effective in attacking when going for submissions.
The ability to have mobile hips will allow for improved guard retention, improved positioning, improved submissions, and REDUCED risk of knee injury.
The hips are so important and are crucial in all aspects of BJJ. This active hip mobility sequence is not only an excellent warm-up, but it will work wonders in improving your hip mobility, leg flexibility, and will ultimately improve your jiu-jitsu while helping to reduce the risk of low back, hip, and knee injury.
If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.
More videos and exercise tips at https://jiujitsutherapist.com
Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…
Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/
Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..
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Tiger routine is part of our curriculum and all instructors and students must know in order to develop mobility, body awareness and be explosive.
Tiger routine is part of our curriculum and all instructors and students must know in order to develop mobility, body awareness and be explosive. #becausewecare #weareribeiro #ribeirostrong #guerreiro6blades #flowpressurefinish #crossfit #yoga #getfit @ribeirojjlajolla @thejiujiteiro @fujisportsus @ribeirojiujitsubrasil @bjjlibrary
2018-07-27 14:17:36
AC sprain rehabilitation ••••••••••••••••••••••• In a previous post I discussed early management of
AC sprain rehabilitation •••••••••••••••••••••••
In a previous post I discussed early management of a ligament sprain in the acromioclavicular joint (AC joint). The first phase was to protect the joint which entailed joint taping and using a sling to unload the joint. Next phase is optimal loading.
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The primary impairment of an AC sprain is limited shoulder motion (and pain❗️) therefore the goal is to restore full range. Controlled articular rotations (CARs), a FRC concept (Functional range conditioning) is a method to explore the complete range of the isolated joint. Not only does this help maintain joint health but it can be used as a diagnostic tool to detect limitations and pain. Complete a full PAIN-FREE circle with 20% muscle contraction (video was 2x as fast as actual CAR).
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The acromioclavicular joint’s job is to work in conjunction with the sternoclavicular joint to assist the scapula with upperward rotation. This is what allows the shoulder to reach overhead. This makes scapulothoracic CARs key for early rehab of the AC joint. Once the painful ranges are detected isometric holds can be used to properly load the joint to allow for adequate tissue healing.
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[Side note] I used this exercise to personally to rehab a type ll AC sprain I suffered during Jiu Jitsu.
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@functionalrangeconditioning @functionalrangerelease @drmchivers @drandreospina @hapdiesel
Concussion incidence in MMA •••••••••••••••••• There is a high correlation between repetitive blows
Concussion incidence in MMA
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There is a high correlation between repetitive blows to the head and brain trauma therefore it is reasonable to expect a high incidence of concussion in MMA. However how risky is the sport?
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@concussion_doc recent posted about the topic. A recently retrospective study (Curran-Sills 2018) examined the incidence of concussions in MMA over a 5 year period. Of the 343 bouts (amateur/professional) observed there were 162 injuries, 101 of those injuries were reported concussions!
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That is 14.7 concussions per 100 AE (athlete exposure). Each bout was categorized as 2 AE. Based on the statistic the author theorized that an MMA athlete may experience 4.4 concussions in a 10 year period.
Comparison: Hockey (27.6), Football (2.2), Rugby (0.8).
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[IMPORTANT NOTE] This data is in regard to competition only. The rigors of training for a fight, including hard sparring, are not included. In the early days of the sports there were camps that had notoriously tough sparring. Recently there has been a trend among camps to reduce the amount of hard sparring done in fight camp.
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Concussion awareness/education in the MMA community needs to improve to allow for adequate recovery for the athletes. In my opinion baseline concussion testing should be mandatory for each state. At the moment California is the only state in the US that requires a neurocognitive component to be granted a professional MMA license. .
Reference:
Curran-Sills, G., & Albedin, T. (2018). Risk factors associated with injury and concussion in sanctioned amateur and professional mixed martial arts bouts in Calgary, Alberta. BMJ open sport & exercise medicine, 4(1). e000348.
AC separations and grappling ••••••••••••••••••••• Have you ever hurt your shoulder following an ove
AC separations and grappling
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Have you ever hurt your shoulder following an overhead throw or takedown? In grappling martial arts your opponent may succeed in taking you to the ground, but what happens when you land improperly on your shoulder?
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The shoulder complex is made up of several joints:
1️⃣glenohumeral joint
2️⃣sternoclavicular joint
3️⃣acromioclavicular joint
4️⃣scapulothoracic “joint”
All four are involved in overhead arm motion. The joint likely affected by an overhead fall will be the acromioclavicular joint.
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The acromioclavicular joint is a gliding joint meaning it is predominately flat. This means ligaments are the primary constraints protecting against separation. The ligaments involved in preventing excessive inferior-medial translation are the superior and inferior acromioclavicular capsular ligaments. The coracoclavicular ligament may help, but it is a secondary constraint to this movement and typically only involved in severe falls.
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So what does this all mean to grapplers? When you are thrown or swept and land on the tip of shoulder you put a massive amount of force on a thin band of connective tissue. This band will likely not be able to effectively absorb the impact. When performing a proper break fall the goal is to impact the back of the shoulder / scapula and ‘roll’ with the movement so the top of the shoulder is not absorbing the full impact.
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Minor injuries to the AC joint can be asymptomatic or will heal quickly, however a sign of this injury is a large bump on the top of the shoulder as the joint heals slightly out of position. .
[IMPORTANT NOTE ✳️]This video is a clip from a grappling match @polaris_professional Gilbert Burns vs Gregor Gracie. Gracie fell improperly and was not able to continue. Unfortunately there is no available information on the exact injury Gracie suffered.
I suspect an AC joint injury based on:
•The mechanism of injury: How he fell. Despite him posting it appears his shoulder took the brunt of impact.
•Area of pain: Gracie clutching the top of his shoulder / his AC joint.
•The inability for him to raise his arm afterwards
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Freak injuries in MMA ••••••••••••••••••• Injuries are expected in combat sports, however on rare oc
Freak injuries in MMA
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Injuries are expected in combat sports, however on rare occasions freak injuries happen.
This weekend a freak injuries happened @bellatormma with MIchael McDonald vs Eduardo Dantas. MacDonald landed a punch that caused Dantas to stumble. In his attempt to remain balanced Dantas awkwardly landed on an everted ankle.
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Dantas reported to @mmafightingdotcom that he suffered a fibula fracture and ankle ligament damage. These injuries require that he undergo surgery to address the fracture. Likely he will require open reduction internal fixation with a plate to realign the fibula for proper healing.
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Despite the violent nature of fighting unfortunately injuries like this happen. Hopefully Dantas has a speedy recovery.
Biomechanics of the Armbar ••••••••••••••••• The armbar, arguably the most iconic technique in grapp
Biomechanics of the Armbar
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The armbar, arguably the most iconic technique in grappling, is a submission that involves hyperextension of the elbow joint (humeroulnar joint). While there are two other joints around the elbow region:
1️⃣humeroradial
2️⃣radioulnar joint
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the humeroulnar joint is the primary joint involved in elbow extension. After years of grappling many martial artists may lose a bit of range, but the average person should have about 5 degrees of hyperextension.
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There are a variety of structures that limit hyperextension:
1️⃣muscle
2️⃣ligaments
3️⃣the bony articulation of the humerus and the ulna.
4️⃣The joint capsule is connective tissue that wraps around all three joints and is supported by ligamentous structures.
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The primary ligament to limit excessive extension is the ulnar or medial collateral ligament (not to be confused with the MCL in the knee), particularly the anterior fibers which are the strongest and thickest fibers of the ligament. In addition to ligamentous support muscles of the elbow and forearm help to support and resist excessive motion, particularly the wrist flexors and pronators which act as dynamic medial stabilizers.
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As the UCL is a fairly thick ligament and it is a highly innervated structure, the mechanoreceptors within the structure help detect passive tension. This is why there is a relatively moderate amount of time from when the submission begins and when damage occurs compared to a leg attack.
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Humeroulnar hyperextension often leads to ligament strain of rupture, however if force is continued then dislocation of the ulna from the humerus can occur. While the muscles may become strained they are not likely to tear, more likely the muscle’s attachment on the ulna will rip off the main structure (avulsion fracture).
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Here is an example of Keanu Subba demonstrating an armbar in @onechampionship . Initially Subba was unable to isolate the elbow due to his opponent wiggling his shoulder. Despite the arm being extended Subba could not impart enough force to disable the elbow. Once Subba had proper leg position he was able to isolate the elbow and elicit the tap.
Rotator Cuff Strengthening Variation To Build Healthy Shoulders For BJJ
This video is part of my soon to be released video e-book on Shoulder Health For BJJ. Its basically the exercises from my e-book in video format. This exercise is a progression of the basic rotator cuff strengthening exercise where the arm is at your side.
This variation is especially important to build healthy shoulders for grapplers and pretty much everyone.
Kimuras, Americanas, and Omoplatas are a few of the submissions that will attack the shoulders in this position of the arm and could compromise and injure the shoulder joint as well as the rotator cuff musculature.
These exercises are a way to help protect the shoulders, build essential strength to promote optimal shoulder function, and also prevent injury.
Doing these exercises does not mean that you should not tap from a submission or get your shoulder cranked, its always a smart idea to tap in order to prevent injury and continue training. But if your shoulder gets compromised and you are late to tap or the submission comes on quicker than expected, then these exercises can help reduce the risk of injury.
This is just one peice of the puzzle to have healthy shoulders, and is a great addition to an already solid healthy shoulder program.
If you are wondering how to get healthy shoulders, then check out my free e-book available now at www.jiujitsutherapist.com and request your free copy today!
If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.
More videos and exercise tips at www.jiujitsutherapist.com
Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…
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Try This in Your BJJ Food Game! Acai Bowls are Great! – Kama Vlog
Ryan shares one of his favorite foods to eat which won’t ruin your game!
If you want to try out Acai bowls too here’s some good blenders to use!
Good starters:
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Pro Blenders:
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– https://www.gallerr.com/academy/rickson-gracie/self-defense-unit?tap_a=30257-42a226&tap_s=258094-081bcf –
Wanna try our Jiu Jitsu in person? We service the Orange County, CA and Dallas/Fort Worth areas teaching adult, children, women, and advanced classes. Contact us today for more info!
– http://kamajiujitsu.com/ –
Need some Jiu-Jitsu Gi’s or apparel?
These should get you going! – http://amzn.to/2CVDdxl
Check out these Jiu-jitsu books! KJJ Approved!
Gracie Jiu-jitsu Master Text Book by Helio Gracie -http://amzn.to/2j6gNVk
The Canon of Judo: Classic Teachings on Principles and Techniques – http://amzn.to/2ybnpV6
Mind Over Muscle: Writings from the Founder of Judo -http://amzn.to/2ybrdWq
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