Is BJJ Bad for Your Body? (Exposing the Hidden Risks)

Brazilian Jiu-Jitsu is a martial art that focuses on grappling and ground combat. It is a physically tricky sport requiring great strength, endurance, and flexibility. However, many athletes have reported that BJJ has changed their bodies tremendously. So, Is Brazilian Jiu-Jitsu bad or good for one’s body?

BJJ offers various advantages, but it also carries the danger of injury, just like any other physical activity.

In this post, we will look at the impacts of jiu-jitsu on the human body and present a detailed study of the good and bad of them.

Is Brazilian Jiu-Jitsu Bad for Your Body?

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Brazilian Jiu-Jitsu has risks of injuries and many advantages for its practitioners, like any other combat sport.

BJJ is a physically demanding exercise that drives the practitioner’s body to exceed its limit. Therefore, Injuries such as joint sprains, muscle strains, and bruising may occur while practicing this beautiful grappling discipline.

But can you guess why so many practitioners are addicted to Brazilian jiu-jitsu training, even though there is a high injury rate on the mat?

BJJ is a fun training activity, and the benefits of Brazilian Jiu-Jitsu outweigh the risks. Indeed, practitioners are aware of dangerous situations and become more competent and thoughtful at training, which helps reduce injuries.

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What Are the Greatest Beneficial Effects of BJJ on Your Body?

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Brazilian Jiu-Jitsu practice may have various beneficial effects on the body, both physically and emotionally. These are some of the most prominent health advantages of BJJ:

  • Increased cardiovascular health: BJJ contains intensive and continuous motions that may enhance heart health and endurance.
  • Improved strength and muscle tone: Brazilian jiu-jitsu requires using numerous muscular groups simultaneously, which may result in greater strength and muscle tone, particularly in the core, arms, and legs.
  • Improved flexibility and mobility: BJJ demands a lot of bending, twisting, and stretching, which helps enhance flexibility and mobility.
  • Decreased stress and anxiety: Since Brazilian jiu-jitsu helps practitioners concentrate on the current moment and forget other issues, it may be a practical approach to reduce tension and anxiety.
  • Weight reduction and management: BJJ may be an excellent method to shed and maintain weight since it includes burning calories and developing muscle.
  • Increased balance and coordination: Brazilian jiu-jitsu requires much balance and coordination, which may be improved over time.
  • Increased bone density: BJJ is a weight-bearing workout that enhances bone density and lowers the risk of osteoporosis.
  • Improved posture: Brazilian jiu-jitsu involves excellent posture and body alignment, which may assist in improving posture and alleviating back discomfort.

Brazilian Jiu-Jitsu is a beautiful alternative to explore to enhance your general fitness, decrease stress, or acquire self-defense abilities.

Related: What Does BJJ Do to Your Body? Regular BJJ training sessions may result in a variety of favorable physical improvements that improve your general health and well-being. Click here to learn more!

What Are the Most Negative Impacts of BJJ on Your Body?

Is jiu jitsu Bad for Your Body

While Brazilian Jiu-Jitsu has many health benefits, some risks are associated with the sport. The following are some of the most severe adverse effects of BJJ on the body:

  • Joints Injuries: BJJ involves a lot of joint manipulation and pressure, which can result in injuries. Knee, elbow, and shoulder injuries are common and can be severe, resulting in long-term damage or surgery.
  • Skin Infections: Because BJJ involves close physical contact, there is a risk of developing skin infections such as ringworm and staph infections. These can be challenging to treat and may necessitate medical attention.
  • Head Injuries: Brazilian jiu-jitsu involves so many throws and takedowns that it is possible to sustain head injuries even though this martial art prohibits head hitting. Repeated head injuries can result in long-term effects such as chronic traumatic encephalopathy (CTE).
  • Neck injuries: Several BJJ techniques, like chokes and triangles, manipulate the practitioner’s neck. Neck injuries and discomfort are inevitable for everyone who does jiu-jitsu three times per week or more.
  • Overtraining: Because BJJ can be addictive, some people may train too frequently, resulting in overtraining. This can lead to exhaustion, fatigue, and injuries.
  • Finger and Hand Injuries: Brazilian Jiu-Jitsu is a grappling martial art with powerful gripping, twisting, and pulling moves that may harm practitioners’ hands. The continual use of hands and fingers in BJJ may result in various injuries and conditions impairing hand functioning. 
  • Dehydration: Because BJJ training is intense, it is easy to become dehydrated, leading to cramps, fatigue, and other health problems.
  • Back Injuries: Many Brazilian jiu-jitsu techniques involve bending and twisting the spine, which can strain the lower back and result in back injuries like herniated discs.

So, it is essential to be aware of the potential adverse effects. Indeed, you should take precautions to avoid BJJ injuries and promote overall health and wellness.

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Does BJJ Ruin Your Body?

Whether Brazilian jiu-jitsu is bad for your body is more nuanced. Like any combat sport or physical activity, BJJ has some risk of injury.

BJJ is physically taxing and strains several sections of the body. Sprains, strains, and rips in the muscles, ligaments, and tendons. As well as joint injuries like dislocations and fractures are common injuries related to BJJ.

These injuries may occur during training or competition. And they are caused by several causes, such as poor technique, overtraining, not taping out, and a lack of fitness.

Apart from the potential for acute injuries, BJJ may also result in chronic illnesses over time. This is particularly true for practitioners training regularly for many years. Back, shoulder, and knee pain are common chronic diseases with BJJ.

However, it is crucial to remember that you can reduce injuries by practicing techniques correctly, having an efficient training program, and giving enough rest and recovery time.

Related: Whether you practice Brazilian Jiu-Jitsu or are thinking about starting, it’s essential to understand the possible injuries that come with it. This article teaches you how to avoid and manage injuries so you may continue training safely and efficiently.


Brazilian Jiu-Jitsu has beneficial and harmful effects on the human body.

BJJ may improve cardiovascular health, strength and muscle tone, flexibility and mobility, stress and anxiety reduction, weight management, balance and coordination improvement, bone density increase, and posture improvement.

On the downside, Brazilian jiu-jitsu may cause joint injuries, skin infections, brain traumas, overtraining, cardiovascular strain, dehydration, and back problems.

Despite the hazards, many individuals find BJJ a fun and addicting activity with many health advantages. Practitioners may reduce the negative consequences by avoiding injuries and preserving general health and fitness.

Recommended: Brazilian jiu-jitsu can change your life. This martial art has much to offer, from self-defense to enhanced confidence. Click here to learn about the various advantages of BJJ and how it can help you in many parts of your life.

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