Knee Braces for Brazilian Jiu Jitsu

What Is Brazilian Jiu Jitsu:

Brazilian Jiu Jitsu (BJJ) is a martial art and combat sport that focuses on ground fighting and submission holds. I like it for many reasons but most of all it enables me to do something psychical that I love without (extreme) risk of injury as is the case for nearly all other martial art disciplines. If you are careful, you can train for the many years (10+) required to get your black belt.

Below, I will outline the best knee braces to use for your training. First, a bit about Jiu Jitsu, the strain it can cause (on your knees), and how to prevent injuries before they occur. 

First, Jiu Jitsu does not have “striking” (no hitting). Instead, it is known for its emphasis on the concept that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and weight distribution, along with various chokes, holds, and contortions of limbs (including ankles and knees!!).

Preventing Injuries:

Warm-up and Stretch: Just like any sport, it's vital to get the blood flowing before diving into techniques or sparring. A proper warm-up, followed by dynamic stretching, prepares the body for the rigors of training, increasing muscle flexibility and reducing injury risk.

1. Tap Early and Often: In BJJ, "tapping" is a way to signal submission, indicating that a technique has been effectively applied. Pride should never come before safety. If caught in a submission, it's better to tap early than to risk injury.

2. Communicate with Training Partners: It's essential to communicate with your sparring partners, especially if you're new or if you're rolling with someone less experienced. Set the intensity level before you start, and always be vocal about any discomfort.

3. Technique Over Strength: Emphasizing proper technique over brute strength ensures not only effective learning but also reduces the potential for straining muscles or causing injuries to oneself and others.

4. Protective Gear: While BJJ doesn’t involve striking, wearing a mouthguard can prevent dental injuries during accidental clashes. Knee and ear guards can also be beneficial for those prone to injuries in these areas.

5. Stay Hydrated and Rest: Dehydration can lead to muscle cramps and increased injury risk. Drinking water and ensuring adequate recovery between sessions is crucial.

6. Continuous Learning: Always be open to refining your technique. Higher belts in the gym, as well as instructors, can offer invaluable insights to train safely and efficiently.

Remember, BJJ is a journey. Prioritizing safety ensures a long, enjoyable, and productive path in the martial art.

Stain on Your Knees:

While BJJ is a fulfilling and versatile martial art, it can put strain on your knees and other joints for several reasons.

1. Takedown Techniques: Takedowns are a part of BJJ and they can sometimes lead to landing or twisting in awkward ways that put pressure on your knees.

2. Submissions and Positions: Many positions in BJJ, such as the guard, put a lot of strain on the knees. Some submission techniques also directly involve the knee (for example, knee bars or heel hooks), and if not applied or defended against correctly, can lead to injury.

3. Constant Pressure: During grappling exchanges, you often use your legs for leverage, control, and power. This constant strain can stress the ligaments and tendons in the knee.

4. Poor Warm-Up: Just like any other sport, not adequately warming up and stretching before practice can lead to potential injuries, including knee injuries.

5. Repeated Use: BJJ often requires repeated movements and positions that can cause wear and tear over time, leading to knee injuries.

To prevent knee injuries in BJJ, it's important to engage in regular strength and flexibility training, pay attention to proper technique, ensure adequate rest and recovery, and always communicate openly with training partners about safety and comfort levels. If an injury does occur, it's important to seek medical attention and follow a proper rehabilitation protocol.

Selecting The Right Knee Brace:

When it comes to selecting the best knee brace for BJJ, it's important to consider your specific needs and what kind of game you play.Different knee braces offer varying levels of support, stability, and protection. Here are a few popular options that athletes often consider:

1. DonJoy Defiance III: This knee brace is known for its durability and support. It provides maximum stability and is commonly used by athletes participating in high-impact sports like football, basketball, and skiing.

2. McDavid 429X Knee Brace: This knee brace offers moderate support and is suitable for a wide range of sports activities. It features an open-patella design and adjustable straps for a secure fit.

3. Bauerfeind Sports Knee Support: This knee brace is designed to provide compression and stability while allowing freedom of movement. It offers a comfortable fit and is often used by athletes involved in running, soccer, and tennis.

4. Shock Doctor Maximum Support Compression Knee Brace: This knee brace combines compression with rigid support. It features bilateral hinges and adjustable straps for customizable stability. It is commonly used in sports that involve sudden movements or lateral motions.

5. Mueller Adjustable Hinged Knee Brace: This knee brace offers moderate support and features adjustable straps and hinges for a personalized fit. It is suitable for various sports and helps provide stability while allowing flexibility.

Remember, it's essential to consult with a healthcare professional or a sports medicine specialist to determine the most appropriate knee brace for your specific condition and needs. They can provide personalized advice based on your injury history, current condition, and sporting activities.