How Do I Keep My Knees Healthy in BJJ? Guard Your Gams with Grappling Glee!

  • Tap Out When You Sense Danger To Avoid Knee Pain And Injuries. Listen To Your Body And Respect Your Limits.
  •  Invest In Proper Knee Protection Such As Braces Or Support Tapes To Add Stability And Comfort During Bjj Training.
  • Strengthen The Muscles Surrounding Your Knees, Warm Up Properly, Stretch, And Practice Good Technique To Keep Your Knees Healthy And Strong.

As a BJJ practitioner, I’ve learned that keeping my knees healthy is critical for long-term success on the mat.

After all, no one wants to be sidelined by pesky knee pain.


So, let me share a few tips I’ve picked up on maintaining healthy knees in BJJ, ensuring we can all continue rolling without any unwanted “aches and breaks” along the way. Let’s dive in!

The Knee-Wriggling World of BJJ

Ah, BJJ – the art of folding people while testing the limits of our knees. Kidding aside, keeping knees healthy is an essential concern worth considering for everyone practicing Brazilian Jiu-Jitsu. 

My own experiences on the mats have taught me a thing or two. For starters, knowing your limits is crucial. 

Feeling your knee about to pop?


Tapping Is Your Best Friend, And Guess What?

It SAVES knees.

Speaking of friends, stability exercises are also great pals for your knees. Exercises like standing on one leg or using a balance board strengthen those Bambi-like joints.

And remember the wonders of KETTLEBELL WORKOUTS – particularly the ones that target leg muscles. After all, strong legs make for sturdier knees while you’re trying to pass someone’s guard.

The golden rule here?

Listen to your body! 

And, Of Course, Your Instructors.

Combining smart training with proper techniques, and a pinch of elbow grease, you’ll be well on your way to keeping those knees healthy, my friends!

The Art of Knee Dodging


As a 30-year-old martial arts enthusiast, I’ve learned that one of the keys to maintaining healthy knees in BJJ is mastering the art of knee dodging.

In this section, we’ll share some invaluable tips that can help protect those precious knee joints. 

So, buckle up, and let’s dive into the world of knee-dodging with a humorous twist!

Roll with the Funniness

First up, embrace the weirdness of BJJ. Accept that your body will be contorted into awkward positions, and that’s okay! 

But trust me, rolling with the funniness can help prevent knee injuries.

To protect those knees, always maintain a strong base and focus on technique, not brute strength. Consider it a dance – bend and sway with your opponent’s movements, avoiding unnecessary strain on your knees.

A Chuckle and a Tickle

Well, people say Laughter is the best medicine, so why not infuse humor into your BJJ training? 

Lighten up the mood and laugh at yourself when things go awry. 

It can help relax your muscles and maintain flexibility.

Remember, every gripping and ticklish moment is a teaching opportunity. Focus on efficient movement and smart transitions, avoiding knee twists and awkward landings. 

The careful, deliberate practice goes a long way in keeping your knees safe in BJJ.

Knee-Saving Techniques

I’m here to share my top techniques to keep your knees safe and strong during Brazilian Jiu-Jitsu (BJJ). Incorporating these pointers will make your time on the mats much more enjoyable!

Stretching for Knee Safety and Smiles

As the old martial arts saying goes, “A stretched knee is a happy knee!” Maybe nobody says that, but it’s a foundation of healthy joints.

So before hitting those mats, devote some time to stretching your hamstrings, quads, and calves. Yoga is fantastic for this. 

You’ll find yourself reaching for those submissions while your opponents FIND THEMSELVES REACHING for ICE PACKS!

Strength Training: The Mighty Legs Edition

Do you want MIGHTY legs?

Sure, everybody does! Focusing on leg exercises like squats and lunges HELPS TO STABILIZE helps to stabilize knee joints while practicing BJJ. 

Remember the smaller muscles too!

Hip flexor and glute exercises will create a solid foundation for HEALTHY knees.

Proper Technique: Yep, It Works for Knees, Too!

When it comes to knees, the technique is just as important as it is for any other part of your body.

As a curious martial artist, I take pride in constantly learning and refining my techniques. This includes paying attention to knee positioning during BJJ practice. 

The proper technique minimizes strain and can save your knees from future trouble. 

PLEASE PAY ATTENTION to your instructors as well as your body, and don’t be afraid to ask for assistance!

When Knee Troubles Strike

So, you’re rolling on the mats, and suddenly your knee starts to feel like it’s graduated from Gracie University in pain. But don’t worry; I’ve been there, and here’s how I dealt with it:

Ice: The Cold Shoulder to Swelling

First things first, grab some ice and give that knee a frosty embrace. Swelling is the enemy, and icing for 15-20 minutes every hour can help reduce inflammation.

Your knee will thank you later.

Recovery Time: Netflix and Kneel

Don’t be a hero, my friend. Give your knee the rest it deserves. Avoid putting unnecessary strain on it and spend a few days or weeks (depending on the severity) focusing on other hobbies.

It’s time for a knee-strengthening exercise marathon while binge-watching your favorite show!

Medical Consultation: No Laughing Matter

BJJ is like a box of chocolates; you never know what kind of knee misery you will encounter. Sometimes, it’s essential to consult a medical professional. They’ll diagnose your condition and guide you toward a suitable path to recovery. 

As The Old Wise Saying Goes, It’s Better To Be Safe Than Sorry!

How Can I Protect My Knees In BJJ?

McDavid 410 Knee Pad with Sorbothane Insert (Black, Medium)

Keeping your knees healthy in BJJ is vital for your long martial arts/fitness HOPES AND DREAMS. (It is worth repeating as some moms plead with their children to eat their carrots and peas at the dining table.)

Follow these pearls of wisdom to avoid injuries:

Know-When to Tap: Awareness is Key

LISTEN to your body and tap out when you sense danger; pride won’t help you on the injured list. 

Remember, the goal is to CONTINUE training!

RESPECT your limits and recognize your level of practice, especially when training with partners of differing skill levels. It’s vital to ADAPT and COMMUNICATE.

Wear Protective Gear: Protect Your Knee-Jestic Powers

Invest in Proper Knee Protection, such as braces or support tapes. Your knees will thank you for the added STABILITY and COMFORT!

CHOOSE the right gear that fits your body and BJJ style. Exploring various options and learning from other practitioners’ experiences could be WISE moves.

So, my fellow BJJ warriors, remember: every joint has a story. Treat your knees like royalties and maintain their knee-majestic powers!

Knee-Therlands of BJJ

Alright, my martial arts enthusiasts, we’ve reached the end of our article. By now, I’m sure YOUR knees are itching to stay healthy and strong during your BJJ journey. 

I cannot stress enough the importance of STRENGTHENING THE MUSCLES SURROUNDING YOUR KNEES. Then, putting in that extra effort to Bulletproof Your Knees will have you grinning on the mat.

Some other Knee-Saving Tips™ include:

  • Warming up properly
  • Stretching those babies (knees, not actual babies)
  • Practicing good technique
  • LISTENING to your body

Now, my fellow BJJ aficionados, let’s make the Knee-Therlands of BJJ a reality! 

Remember – as my wise sensei once said, a healthy knee is a happy knee. So, time to hit the mats, and may your knees be in your favor. 

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