This video is based off of a question I got about gaining confidence to return to sport after injury.

There are some key ideas and tips to begin before getting back to training and also when you are starting your journey back on the mats.

Link to I-PRRS Questionnaire (Injury Psychological Readiness for Return to Sport): https://www.researchgate.net/figure/Example-of-Injury-Psychological-Readiness-to-Return-to-Sport-I-PRRS-scale_tbl1_332385226

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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.

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In this video, I go through a review of the research from the UFC Performance Institute Cross-Sectional Analysis and answer the common question of “When can you return to training after an injury?”

I give some insight based on the research the can provide actual objective numbers on return to training.

This 483 page PDF is full of great information for athletes coaches, and trainers. As a Physical Therapist, I focus on a few key areas (I will discuss additional sections in a future video). The document is available for download at www.ufc.com

Reference: “A Cross-Sectional Performance Analysis and Projection of the UFC Athlete: Volume 2”, UFC Performance Institute, www.ufc.com

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If you’re dealing with an injury, check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store

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If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

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If you are returning to BJJ or any other activity, I always recommend a gradual return to sport. One of the pieces of advice I give out is to “limit the variables.” This basically means to decrease any external factors out of my control that can increase likelihood of re-injury.

Training in a safer environment to start with is a great idea. Following these steps will help get you back to training safely and with less likelihood for re-injury.

1.Drill independently – start with active movement drills and start rebuilding muscle memory.

2. Avoid painful positions – modify positions based on any pain or difficulty with performing a movement.

3. Partner drilling – start performing techniques with a partner performing light to no resistance. Get used to moving your partner’s body weight and getting the techniques down in a controlled environment.

4. Pass and defend drills – start active grappling with having certain positions in mind and stoping once someone gets a sweep or a submission.

5. Full grappling – still continue to choose your partners wisely, but get back to full training. Start with a few rolls and then increase the amount of training rounds gradually as your body adapts. If you have pain, modify or go back to an earlier step.

These are just general outlines and you may find yourself staying at one area/step longer than others, but the key is safety, preventing re-injury, and getting back to your previous level of function and skill.

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/the-jiu-jitsu-therapist-podcast/id1134701970?mt=2

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

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