The number one trick in dealing with injuries is this: don’t get injured at all. But how to do that?

Speak up for your own body (before your body speaks up for you)

Here’s the thing: injuries tend to happen when your body crosses its physical limits. And if yóu don’t draw the line as to where that limit is, your body thinks “okay, she’s definetely not to be trusted in a control position – let’s shut down now before more things will break.”

Picture by MaggieLeft

That means for both acute and long-time injuries, how you prevent them can partly be controlled by yourself.

Spot the dangerous moments (or people) during sparring

And say no to them. A lot of people have trouble saying “no” to rolling partners. We don’t want to offend anyone or it might feel awkward to turn down a roll to a person.

Picture by MaggieLeft

But even thinking “I’ll just roll easy and tap fast”, means you’re already agreeing on stepping into a situation that you find somewhat prone to injury. Of course it doesn’t always result in injury. But if the vibe of the roll doesn’t feel right to you, it’s something to act on.

Learn to say no to yourself (before your body does)

Don’t over-use yourself and you energy. We sometimes want to do everything, including training every day, working full-time, family life and keeping up with our social contacts at the same time. But putting too much stress on ourselves is what’s going to get us injured in the long term.

Picture by MaggieLeft

Try to find the balance. For example: strength training is good, and yoga is amazing for the body. But if you’re not recovering because you put too many trainings in a week, you’re not getting stronger or more flexible.

Get your basics right: enough rest, sleep, food and happiness. It’s all about balance, and you’re the one who’s holding the scale.

Picture by MaggieLeft

Read more about injury prevention in our blog “Are You Overtraining?”



Rose is a black belt at Brazilian Jiu Jitsu Academy Amsterdam (Checkmat). Besides being one of the co-founders of Ladies Only BJJ, she is a junior doctor MD and holds a MsC degree in Sports Sciences.