3 Beginner BJJ Mistakes That Lead to Injuries (And How to Avoid Them)

Most jiu-jitsu injuries in the first few months are avoidable. In this video, Coach David from Mindset Martial Arts & Fitness in Hayward explains three easy steps to stay healthy when you start BJJ.

Mistake 1: Not Telling Your Coach About Injuries

Talk with your coach or professor about any prior injuries, even ones you've rehabbed that are still a little sore. Let them know your limitations. If a movement bothers you, stay away from it. Some movements in jiu-jitsu are awkward and hard at first, so be a good judge of your own body. This is a journey, not a one-and-done.

Mistake 2: Showing Up Late

Most jiu-jitsu classes start with a warm-up, stretching and movement drills like learning to break fall. Those matter, especially before live training. Put class on your calendar, leave a little early, and have your bag ready so you're warm and loose when it's time to train.

Mistake 3: Skipping the Beginner Program

Don't start by jumping into open mats or advanced classes. Beginner classes and programs have patient instructors and a curriculum built on the fundamentals you need. At our gym we have a special beginner program with a curriculum and nutrition guidance to help you adjust your life to training. If you have a wrestling or sports background and pick things up fast, talk with your coach about when to move up.

More Ways to Stay Safe

See our tips on avoiding injuries when you start BJJ and what to wear and bring to your first class.

Train BJJ in Hayward

Mindset Martial Arts & Fitness is at 24249 Hesperian Blvd in Hayward, CA, next to Southland Mall, and has been teaching in Hayward for about 16 years. We're a short drive from San Leandro, San Lorenzo, Castro Valley and Union City. Our beginner program is built to help you start safely. Our adult Brazilian Jiu-Jitsu classes are beginner-friendly, and we also offer kids BJJ and fitness kickboxing.

Check the class schedule or reserve your first class.