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Eric Allain
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I absolutely love the BJJ classes here. The instruction is excellent, the staff is friendly, helpful and well organized and the facilities are great. All this comes together to create an environment where the students help each other learn and improve. It is this that really does it for me. PAMA is not just a place to train, it is a community of friends. BJJ is hard. It can be demoralizing. Having helpful, encouraging friends to train with is what keeps me coming back. It is this that will push me to finally get that black belt some day.

Julia Benson
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I love coming here. I have improved my Muay Thai technique. A lot of experienced students in the class make sparring fun. Beyond all of this PAMA is a community.

Sean Kavanagh
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Great place to train and has the largest media presence I've ever experienced in any of the BJJ gyms I've trained at. That is a good thing because it lets you know what you are signing up for and makes the gym culture available to see online. And it is a great culture which is very friendly and welcoming of new students and has a desire to see people continuously improve whether it is BJJ or Muay Thai.

Blair Cuneo
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Excellent Women’s Self Defense class! Walked away with several very good techniques.

Mitch Ludwig
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I recently moved to the area and dropped by to check out the bjj classes. I've been training bjj for the better part of a decade and can say without a doubt that this has been one of the most welcoming gyms I've ever experienced. Great instruction with a good mix of belt levels that gives everyone an opportunity to learn.

Dylan Olson
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I like to get to know a school for a while before giving a review. That said, I've been training in PAMA's BJJ program for about a year now. I came to this school as a 2 stripe blue belt and have had training from several different places over the years. I can say honestly that the Pendergrass brothers have succeeded at creating and continuously cultivating an amazing environment for learning. You feel like family as soon as you walk in the door. And regardless of whether you've never trained before or have been training for decades, there is something here to learn and grow in for everyone. The instructors are patient, love what they do and can break down concepts in ways anyone can understand. The culture here at PAMA is consistently positive and inclusive. Classes are organized well and more experienced students (upper belts) are always willing to help those looking for guidance. If you're looking for a place to train, just stop by PAMA and see for yourself.

Chris George
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The professionalism of the staff is unmatched. All of the instructors are great with kids. Both of my kids love being here.

James Willison
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This is a great to train both mind and body in the art of BJJ. The main instructors, Guy and Rob, are knowledge and care about their students. I was particularly impressed that they (and other instructors) already knew my name despite not having formally introduced myself to them. That’s a little thing, but it meant they want to know who is coming to their facility. As well, the other students, particularly the upper belts, are great training partners. In my experience, they know when to go hard and also when to help a beginner out. PAMA is an excellent place to train and to be a part of a community looking to improve themselves on and off the mats.

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Pendergrass Academy of Martial Arts Raleigh & Wake Forest Martial Arts
919-819-1908
Pendergrass Academy of Martial Arts

Injury Prevention in Brazilian Jiu-Jitsu: Training Smart and Staying Safe

February 28, 2025

Injury Prevention in Brazilian Jiu-Jitsu: Training Smart and Staying Safe

Injury prevention is a crucial aspect of Brazilian Jiu-Jitsu training. Given the physically demanding nature of the sport, BJJ practitioners often push their bodies to their limits, which can lead to injuries if not managed properly. Whether you are a seasoned practitioner or just starting, understanding how to prevent injuries and train safely is essential for long-term success in BJJ.

The Importance of Injury Prevention

BJJ is a full-contact sport that requires constant movement, flexibility, and strength. The risk of injury is inherent, but proper training techniques, awareness, and caution can significantly reduce the likelihood of accidents. Injuries in BJJ can range from minor sprains to more severe injuries like torn ligaments, fractures, or joint dislocations. Without proper injury prevention, these injuries can lead to longer recovery times and, in some cases, long-term issues that affect a practitioner’s ability to train.

Additionally, repeated injuries or neglecting injury prevention practices can lead to chronic problems, such as shoulder impingements, knee pain, or lower back issues. Implementing injury prevention strategies can help you stay on the mats longer, allowing you to advance through your BJJ journey without interruptions.

Tips for Injury Prevention

1. Warm-Up Properly

Why it matters: Warming up prepares your muscles, joints, and cardiovascular system for the physical demands of BJJ. Skipping this vital step can increase the risk of strains and sprains.

What to do: A good warm-up should include dynamic stretches, mobility drills, and light rolling to get the blood flowing and loosen up the muscles.

2. Focus on Technique

Why it matters: Proper technique reduces the stress on your joints and ligaments. Using improper form can lead to unnecessary strain and injury.

What to do: Focus on your body mechanics while you train to ensure you execute each movement correctly. Always ask your instructor for feedback to refine your technique.

3. Listen to Your Body

Why it matters: Many injuries occur when practitioners push through discomfort or pain. Ignoring warning signs can lead to more serious issues down the line.

What to do: If you feel any discomfort or pain during training, don’t push through it. Tapping out early or resting when needed is key to preventing further injury.

4. Rest and Recovery

Why it matters: Overtraining without enough rest can wear down your body and increase the likelihood of injury. Rest is just as important as active training.

What to do: Ensure you are giving your body adequate rest, stretching, and using foam rollers to recover between sessions. One or two days off a week can help your muscles rebuild and stay strong.

Training With an Injury

Sometimes, despite our best efforts, injuries are inevitable. However, it’s possible to continue training while recovering from an injury by adjusting your approach.

1. Consult a Professional

If you sustain an injury, seek professional advice from a doctor, physical therapist, or sports trainer. They can guide you on the best course of action for recovery and what exercises or movements to avoid.

2. Train Around the Injury

If your injury is not severe, you may still be able to train by modifying your movements. For example, if you have a shoulder injury, focus on guard work and avoid moves that stress the shoulder. The adage Train smarter, not harder, can help you stay active without further aggravating your injury.

3. Use Supportive Gear

Wraps or tape can help support injured areas, especially when rolling. Wearing the appropriate gear can aid in stabilizing the injured joint, enabling you to train with reduced pain.

4. Focus on Technique and Positioning

While recovering, use the time to focus on refining your technique and understanding of positioning rather than trying to perform explosive movements. Helping improve your game while minimizing the strain on the injured area.

Injury prevention is a vital aspect of BJJ that every practitioner should take seriously. By warming up properly, focusing on technique, listening to your body, and allowing time for recovery, you can minimize your risk of injury and keep progressing on the mats. If an injury does occur, it’s essential to train intelligently by consulting a professional, modifying your movements, and using supportive gear. By following these practices, you can continue to train safely and effectively, ensuring a long, healthy BJJ journey.

Pendergrass Academy of Martial Arts proudly serves Wake Forest, Wakefield, and Raleigh, NC. For more information about us, visit www.bjjnc.com.

For details about our adult program, visit: https://bjjnc.com/program/bjj/

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