How to treat outer hip pain for BJJ athletes

BJJ practitioners deal with injuries frequently. Hip injuries can be a both annoying and very limiting injury to deal with. The importnce of strong, mobile, and flexible hips is crucial for hitting submissions and maintaining or regaining guard. My training partner had pain in the outer hip and asked for a few suggestions. He has been performing the exercises consistantly and has had excellent results, improved hip motion, and most importantly improvement in pain levels. Give some or all of these stretches and exercises a try. They will help improve your hip health and mobility. Make sure to perform exercises to comfort and discontinue if you have any pain. Send and questions below and I would be happy to try and help and may use your question for an upcoming video.

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Explosiveness with Hex Bar To Add Variety and Provide Better Guard Passing

Before trying this exercise, make sure that you have proper squatting and jumping mechanics and have experience with weight-lifting and exercise.
This is not a substitute for a proper squat, deadlift, or box jump. Those exercises are crucial for building the components and foundation necessary to increase strength, power, and explosiveness.

This exercise is meant as a way to change things up and add a bit of variety and should be used as that. Its something a little different and may not be appropriate for everyone but if you want to try something different then give this a try. Its something I have been playing around with to see how I can continue to build and improve the base I already have.

Use a hex bar for weighted jumps to build explosiveness and power which will help with guard passing for BJJ. The ability to push off and explode can help with your ability to pass the guard, perform a take down, and build better overall functional strength.
Resisted jumps are a great way to do all of these things and also build excellent stamina.
Make sure to be controlled with the push off and landing and discontinue if you have any discomfort.
Another great tool to add to your BJJ arsenal which is different and will translate to better BJJ.

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The Jiu-Jitsu Therapist Podcast-Episode 32: Nick “Chewy” Albin Youtube Live Video

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Here is the video of the podcast Chewy and I did on Youtube Live.

Check out more information at www.chewjitsu.net

Audio version also available on iTunes and Stitcher. The Jiu-Jitsu Therapist Podcast.

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The Jiu-Jitsu Therapist Podcast-Episode 32: Nick “Chewy” Albin On Youtube Live

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On the 32nd episode of The Jiu-Jitsu Therapist Podcast, I have my head coach and BJJ black belt Nick “Chewy” Albin return to the podcast. We decided to do the podcast over Youtube Live to interact with the people watching and to incorporate some Q&A as well. We discuss all things BJJ, moving past ruts in your BJJ training, diet, staying healthy, competing, dealing with pressure in BJJ, and much more. The video portion of the podcast is available on Chewy’s youtube channel and The Jiu-Jitsu Therapist Youtube channel. It was great having Chewy back on the podcast.

Thumb Taping For Crossfit (That will also work for BJJ)

A sprained thumb can make your work outs a bit more difficult, but it doesn’t have to keep you from training. My buddy Joe Clark, the head coach at Grind House Crossfit was having some issues with thumb pain. He explains that when lifting overhead with a bar, he gets pain and discomfort in the thumb area. In this video I go through the process of assessing your thumb and figuring out what the effected area is and how to provide stability and pain-relief with athletic taping. Of course this taping is also suitable for treating a sprained or injured thumb for BJJ as well. Gripping sleeves and lapels are also important and can be restricted by a weak or injured thumb. Try this technique out!

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One exercise to build grip endurance and leg strength for BJJ

The hex bar is a tool I have incorporated into my training routine because of the variance and versatility.
I use farmer’s walks/carries with the addition of squats or deadlifts to incorporate both endurance and strength as well as improving grip tolerance.

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Decrease Elbow Pain and Improve Motion For Ease With Building A Frame For BJJ

In this video, Chewy asked about some issues he has had with his elbow. When he was in a bottom guard position, his training partner put pressure on the arm causing the elbow to bend into a painful range. Chewy also explained that he has had difficulty with getting the elbow to bend fully as well as getting into a defensive position in the elbow when he was performing stand-up/MMA.
I assessed Chewy and we get into the elbow and surrounding tissue to loosen up and stretch any of the muscle and ensure that the elbow joint is moving properly and not tight.
Check this video out and use it as a reference to get some ideas on how to deal with elbow pain for BJJ.
Make sure to get assessed by a medical professional for safety.

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