Rib injuries are some of the most difficult types of injuries to treat.
They hinder pretty much every aspect of movement and have a tendency to get re-injured easily and also tend to linger due to frequent re-injury.

Here are my 8 tips that will help speed up your recovery and get you back on the mats and back to normal life safely and with less risk of re-injury.

Here are some of the links to videos referenced:

Thoracic CARs https://youtu.be/1M5GxwuHmcs
Cat-Cow https://youtu.be/bKYGb1TgS6o
Open-Book Stretch https://youtu.be/zlCyo3h4TvI

Rotational Strengthening https://youtu.be/UH88rKzsD74

Diaphragmatic Breathing https://youtu.be/DTKbM_t1RN0

General Mobility for the thoracic spine and ribs https://youtu.be/hVfzCE3NgRQ

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: 2GRS5OCOZEFPJSNS

Bad posture and pain limit not only everyday life but will also make training jiu-jitsu difficult. Corrective exercises as well as mobility techniques are extremely important to prevent injury, improve function, and ultimately allow you to train harder and more frequently with less likelihood to get injured.

It is much easier to prevent an injury than it is recover from one.

This video has 3 techniques that are effective and very important to address your impairments and limitations and ultimately help prevent injury. Only perform these exercises to comfort.

1. Thoracic extension over a foam roller. 1-2 minutes

2. Archer exercise. 10 repetitions.

3. Standing trunk bends with arm reach. 10 repetitions.

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..

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

If you want to learn more about the High Baller, you can check it out here: http://www.highrollerofficial.com/index.php/fi-fi/

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…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

I tore a ligament in my middle finger during a tournament. I had to compete in the next match but the finger was badly injured and completely unstable which made gripping extremely difficult.

I had to think fast and was able to tape my finger well enough to stabilize it and was able to compete in the next match. This is what I did…
The tape used was Monkey Tape. It was strong and the adhesive held well to give me the support I needed. Also the tape was thin enough to allow me to tape around the knuckle and still allow the finger to bend.

Also thanks to my sponsor: www.defensesoap.com

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Achilles tendonitis, calf, and heel pain can really limit your function and ability to perform a deep squat while exercising or even get into proper position in BJJ such as being on active toes when in an opponent’s guard. This exercise using an eccentric contraction (“negatives”) to not only actively stretch the calf and foot, but to also strengthen the calf muscle in a pain-free way can really be effective.

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Kevin Kearns is a strength and conditioning coach and runs the website www.burnwithkearns.com which was developed in 2004 to bring innovative fitness training methods and philosophies that were developed and refined in the Boston area to audiences worldwide. On the podcast, we discuss his start in martial arts and strength training and how these things changed his life. Coach Kearns has also worked with MMA athletes and UFC fighters such as Kenny Florian and Marcus Davis and discusses his unique training methods and ideas to training on the podcast. Make sure to follow Coach Kerns on all social media platforms @burnwithkerns.

Original Release Date: MAY 16, 2018

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

These quick forearm stretches will get your muscles warmed up and stretched out to assist with wrist mobility, help reduce pain, decrease forearm tightness, and decrease the risk of tendonitis in the elbows.

Free Shoulder Health e-book at www.jiujitsutherapist.com

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Music: https://www.bensound.com

These 7 movement drills are a great way to warm up the hips and legs prior to training to get you ready for BJJ. Using a band provides that light resistance to get the muscle and joints warmed up and ready to perform. Start with 30-60 seconds with each drill and progress your time as needed.

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Music: https://www.bensound.com

What is The Neck Hammock? Does it work? Can you use if for recovery and pain relief for BJJ or other sports?

The Neck Hammock is a device that provides decompression on the neck (cervical spine) to take pressure off of the vertebrae, discs, and nerves.

In this video I give The Neck Hammock a try, provide the pros, cons, and whether I would recommend the product.

Decompression or traction therapy is a treatment that is used to alleviate tension on the nerves, reduce pain, and decrease tight muscles in the neck which for BJJ practitioners are common occurrences due to our forward head and rounded shoulders “jiu-jitsu posture” as well as constantly getting our necks cranked on by chokes and submissions.

To purchase a Neck Hammock and get an exclusive offer for 20% off of the price click this link: https://neckhammock.com/discount/Etsoz20

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Music: https://www.bensound.com

What is The Neck Hammock? Does it work? Can you use if for recovery and pain relief for BJJ or other sports?

The Neck Hammock is a device that provides decompression on the neck (cervical spine) to take pressure off of the vertebrae, discs, and nerves.

In this video I give The Neck Hammock a try, provide the pros, cons, and whether I would recommend the product.

Decompression or traction therapy is a treatment that is used to alleviate tension on the nerves, reduce pain, and decrease tight muscles in the neck which for BJJ practitioners are common occurrences due to our forward head and rounded shoulders “jiu-jitsu posture” as well as constantly getting our necks cranked on by chokes and submissions.

To purchase a Neck Hammock and get an exclusive offer for 20% off of the price click this link: https://neckhammock.com/discount/Etsoz20

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Music: https://www.bensound.com

This video was recorded during a pre-training warm-up for BJJ. This is just a small portion of the mobility and flexibility work that I do as part of my injury-prevention sequence. The purpose is to get the body primed and ready to move. Good for general mobility, flexibility, and warming up the hips and legs.

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Music: https://app.soundstripe.com/songs?filter%5Bq%5D=matt+wigton+night+drive

Mat burn is a common occurence in grappling sports and it can also be a dangerous. Making sure that any open wounds heal quickly and without infection is important to keep training. Here is a way that I tape my foot when I have gotten mat burn in the past.

Here is a link for the pre wrap: https://www.amazon.com/Mixed-Colors-Bulk-Prewrap-Athletic/dp/B006MIX7QI/ref=sr_1_4?ie=UTF8&qid=1522663423&sr=8-4&keywords=prewrap+athletic+tape

nstagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Music: https://www.bensound.com