You Can Train Around An Injury (Most Of The Time)
Every athlete has the same fears when they are injured. Losing their sport, their community, and their athleticism. Injury means time away from what we love. The mental aspect often hits harder than the physical. Well, I’m here to tell you some good news. You rarely have to completely give up your sport.
Five days after my ACL surgery, I paid a high school student to drive me to jiu jitsu and then to the gym to lift. Unfortunately, it was my right leg, so I couldn’t drive for some time. And that didn’t stop me. Four weeks later, I was on the mats teaching in a knee brace. I wasn’t able to do most of the moves, but I learned how to explain techniques through words. It was a huge learning experience and challenge. I refused to stop going even if it was in a lesser capacity.
It Isn’t All Or Nothing
This is a trap we all fall into. “If I can’t train 100% and do competition rolling, then I won't train at all.” If this is your philosophy, then you won’t see the mat or your friends for a very long time after an injury or surgery. These people tend to sit on the couch and gain a ton of weight, letting their body and mind rot and decondition.
Rather than thinking this way, I encourage you to think, “what CAN I do?” rather than focusing on what you can’t do. You can go to training. You can take notes. You can watch instructionals. You can learn.
What Training Around Injury Looks Like
As always, find a provider who understands your sport. Find a trusted training partner (or a few) who is willing to work with you. If your knee is hurt. Might be time to work on upper body submissions. If your shoulder is hurt, work movement from your feet. If your finger or hand is injured, tape them and utilize the other hand more.
The Mental Reframe
Being injured sucks, but it doesn’t have to consume our entire being. Think of it as ways to expand your game. Let injury be a great teacher. You’ll be surprised at what you learn.
When I injured my neck years ago, I stopped inverting and focused on my top game. My passing hadn’t been very developed. The next 2 years I played top and passed/submitted as my life depended on it. Now, my passing game is a staple. After hurting my right knee, I began playing reverse de la riva with my left leg. I got into my split squat (passing position) with my left leg. These are the far less common sides to play those positions, and I began to improve. Now, I go to both sides quite regularly, and it comes more naturally.
Final Thoughts
Injury is going to happen. If you train long enough, it is not a matter of if, but when. What separates the athletes who come back from the ones who fade away is not the injury itself. It is what they choose to do with the time.
You do not have to disappear. Show up in whatever capacity you can. Take the notes. Drill the other side. Teach. Watch. Learn. Stay connected to your people and your sport. Jiu jitsu will always be there, and when you are healthy again, you might just find you came back a more complete athlete than you left. Plus, you won't be as sore after the break!
What can you do? Start there.
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Dr. Megan Lisset Jimenez
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