This topic is for every Jiu Jitsu practitioner, athlete, or coach. We look at gaining from setbacks like injuries instead of declining. I share my own injury/recovery experiences. Hope you enjoy!
Assessing an injury
- Do not ignore an injury, regardless of the severity
- How long will you be out of regular activity?
- Why did the injury happen?
- What can be learned from the incident?
- What training can you still do?
Mindset
- Stay positive
- Abundance mindset
- Kaizen mindset
- Focus on the long term goals instead of the short term setbacks
- Practice mental training; studying, observing, visualization
- Search athletes who have recovered from the same injury
- Avoid turning to substances and food for comfort
- Manage dopamine levels, avoid negative habits
- Accept the process of recovery as a part of your journey
- Prepare a plan to return to sport
Take control/Make a plan
- Is surgery necessary?
- Physiotherapy/strength training
- Accept help from others/Accountability partners
- Mental studying
- Observational learning
- Keep attending classes
Example of (my) recovery plan (right knee, meniscus)
Overall Goal:
- Return to regular full intensity sparring
- Return to competition
- Full range of motion
- Pain-free
Small measurable goals:
- Be patient with recovery
-Good diet and sleep habits
- Track the range of motion, stability, and strength
- Note any sensitivity, catching, or locking
- Learn 1 new thing a day
Why is this relevant?:
- Training and competition are important
-Injuries are common
- If left unaddressed, the athlete will never reach my full potential in sport (setbacks, re-injury, etc.)
- Overall quality of life
Long term goals:
- Heal for the time recommended by the physiotherapist and surgeon
- Gradually increase workload and difficulty of exercises as the months go on
-Improve understanding of Jiu Jitsu through this time
- Return to sport at full intensity
- Train to prevent future injuries
Post-injury recovery
- Return slowly and carefully
- Only train with trusted training partners of the same size
- Ongoing strength and physiotherapy conditioning
- Reflect on overcoming the injury
-Prioritize longevity
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