By: Tyler Bishop
Since we opened the site several years ago, we’ve experienced a lot of traffic. Over a million visitors to be precise. We’ve released groundbreaking studies, published unique content, and shared rich media that has received incredibly positive feedback (btw… thank you, readers). But, there is one piece of content that we published almosta year ago that gets more average hits a day than any other. It’s probably not hard to guess what that is; given the title of this post and the graphic at the top. That’s right. Our article on common jiu jitsu injuries is one of the most popular that we’ve done, and we have received a lot of requests to publish another. Welp, straight from your keyboards to God’s ears. Here we go…
Hip injuries are the worst. Remember when Chubs said, “it’s all in the hips”. Yeah, he was talking about jiu jitsu … or golf… or hockey. It doesn’t matter. He was right! Whether you’ve actually torn something in your hips, built in imbalances due to overuse/underuse with certain movements, or simply have stinging tightness from sitting all day, fixing your hips is paramount to performing on the mats. Here are a couple of good tips for hip injuries…
- “Roll out…” Ludacris (2001). Ole Luda was right. You have to roll your hips out. A lot of tightness and existing injury lies bound up in the myofacial tissue in the muscle surrounding your hips. Step #1 to any form of hip injury treatment should start with rolling out your hips (Spine-Health). This creates the ideal conditions to any of the things we will execute to try to rehabilitate and improve performance. Perform 3-5 times per week (here’s a good reference).
- Perform hip mobility exercises. These have personally helped me more than just about anything else. Bird-dogs, fire-hydrants, back bridges, and hurdler exercises have done a world of good for my often injured hips (use Google Images if you don’t know what some of these are). I looked into the types of exercises most recommended by physical therapists for rehabilitating injured or imbalanced hips and these four were most commonly prescribed. Perform them 3-5 times per week.
- Stretch. I’ve heard some experts say to avoid stretching or yoga all together. Those people suck and definitely don’t do jiu jitsu. Yoga and specific stretching helps me to ensure proper mobility when I’m on the mats. Below is my favorite yoga series for stretching. I did this everyday for a month and improved my flexibility significantly. It also greatly improved how my hips and shoulders felt. Try performing it no less than twice a week (don’t worry if you can’t do it perfect, neither can I)
Hope that helps. What injury should we focus on next?