Kinstretch for Jiu Jitsu : Finger Maintenance Program
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
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Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
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Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
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Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
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The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
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I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
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This program is available online as a follow along class. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check out Kinstretch for Jiu Jitsu : Upper Extremities.
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Link in BIO.