How to Avoid Injuries When You Start BJJ: Tips From Our Hayward Coaches

Starting Brazilian Jiu-Jitsu is exciting, but staying healthy is what lets you keep training. In this three-part video series, the coaches at Mindset Martial Arts & Fitness in Hayward break down simple steps to avoid injuries in BJJ, especially in your first months on the mat.

Step 1: Talk to Your Coaches

The first step is simple but often overlooked: tell your coaches about any current injuries, sensitive areas, or past issues that could affect your training, from a tweaked knee or stiff back to an old surgery. Your coaches are there to help you learn and grow, not to push you into situations that make an existing problem worse. When they know what you're dealing with, they can give you modifications, pair you with the right training partners, and keep an eye on you during drilling and live rolling.

More Ways to Train Safely as a Beginner

• Tap early. There's no prize for holding on too long. Tap, reset, and learn.
• Go slow when you're learning. Drill techniques with control before adding speed or strength.
• Warm up and stretch. Don't skip the warm-up at the start of class.
• Choose good partners. Roll with people who train under control, especially early on.
• Rest and recover. Sleep, hydration and rest days matter as much as mat time.

Train Brazilian Jiu-Jitsu in Hayward

Mindset Martial Arts & Fitness is a Brazilian Jiu-Jitsu, kids martial arts and kickboxing academy at 24249 Hesperian Blvd in Hayward, CA, a short drive from San Leandro, San Lorenzo and Castro Valley. Our coaches pay close attention to new students so you can learn safely. Our adult BJJ classes are beginner-friendly, and we also offer kids BJJ and fitness kickboxing.

See the class schedule or reserve your first class.