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 requires great strength, endurance, and flexibility and has the potential to transform one’s body.

However, it also poses the risk of injury like any other physical activity.

In this post, we will examine the effects of jiu-jitsu on the human body.

Is BJJ Bad for Your Body

Is Brazilian Jiu-Jitsu Bad for Your Body?

Brazilian Jiu-Jitsu has risks of injuries and many advantages for its practitioners. It is physically demanding and may result in joint sprains, muscle strains, and bruising.

Despite the high injury rate, practitioners are addicted to BJJ training because it is fun, and its benefits outweigh the risks.

They are aware of the potential dangers and become more competent and thoughtful, which helps reduce injuries.

Recommended: Most takedowns are brutal, putting a lot of strain on the knees. As a result, practitioners must carry reliable knee pads to protect their joints and avoid injury. Click here to learn more!

Positive Effects of BJJ on Your Body

Jiu Jitsu Kimura Lock

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 for losing and maintaining weight because it involves 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.

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:

  • Joint Injuries: BJJ involves a lot of joint manipulation and pressure, which can result in injuries. Knee, elbow, and shoulder injuries are joint 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, it would be best to take precautions to avoid BJJ injuries and promote overall health and wellness.

Does BJJ Ruin Your Body?

BJJ is a combat sport that can cause sprains, strains, and joint injuries. Chronic conditions like knee, back, and shoulder pain can develop over time.

To reduce injuries, it’s important to practice techniques correctly, follow an efficient training program, and allow enough rest and recovery time.


BJJ has positive and negative effects on the body. It can improve cardiovascular health, strength, and flexibility and reduce stress.

However, it can also lead to joint injuries, skin infections, and brain traumas.

Despite the risks, many find BJJ fun and have health benefits. Practitioners can reduce negative consequences by avoiding injuries and maintaining overall health.

Related: Learn which martial arts allow you to earn a black belt in under three years. Click here to read more!

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