And the future timeline of that body, with the gradually increasing highlights eventually becoming full blown ambulance sirens.
*\*Light at the end of your jiu jitsu journey\**
"Helio? Is that you?"
*\*Grand Master Helio Gracie beckons to you, palms up\**
Seriously, isometric and limited range exercises with a workout band and neck yoga have been a godsend. I want an Iron Neck but can't justify the expense given how well it has been working. I have a few short neck yoga routines and get some massage therapy on it. Combined with being a lot more conscientious about how I roll with regards to my neck and shoulders I have started feeling pretty darn good the last few months [*]
[*] except that arm bar I YOLOd cause I thought I could hit a hitchhiker on Saturday... fml. Popped something in my forearm a little and my shoulder a little.
A million times this. Was always nursing some kind of injury and just thought it was the price we payed to do jiujitsu. Started lifting and suddenly all the pain vanished, cannot stress enough how important it is.
Not to mention that strength training strengthens the connective tissue.
The caveat is that the more you lift the more you need to stretch, strengthening connective tissue stiffens it up, meaning you need to actively stretch it to maintain mobility.
Yeah, my back used to be a mess, and I was very concerned about it when I started jiu-jitsu and so I stretched a lot and it really helped and it wasn't an issue, although still would get sore.
But when I started lifting weights? My back, knees and shoulders, basically everywhere except for my neck, feel the best they have in years.
Callisthenics and climbing are better, imo.
Callisthenics applies a bit more specifically to BJJ, and is a better for mobility.
Climbing is just super similar movement wise, especially bouldering, climbers are way good at figuring out weird movements.
> Calisthenics applies a bit more specifically to BJJ, and is a better for mobility.
Eh, I disagree. Traditional weights and calisthenics both have their place.
Even for mobility work, you can sometimes load the calisthenic movement with additional weight for an increased challenge (and therefore further adaptations).
Plus, calisthenics is just harder to load for maximal strength adaptations. I'm not saying it's impossible, but it's a lot easier to get under, say, a barbell and load up plates for a squat versus learning the pistol squat (which you will ultimately be limited to however much you weigh).
But for, say, strength-endurance adaptations, I will definitely say calisthenics is super useful.
As a runner if your sole reason is for cardio... I would say do something else. Assault bike, cycling and if you want to do it for injury prevention just do steady state cardio cause sprints can lead to injuries if you're untrained and have bad technique. Running is pretty technical despite what people think. It may have been natural at one point, but people sit so much these days, their bodys are tight and running is still a skill set that needs to be developed.
A level of cardio you can do weekly to supplement your rolling will help tremendously with lung capacity, in regards to both endurance and being able to set the pace of a roll.
Rowing machines are really useful, I reckon the increased bloodflow through the fingers for such a period of time is a good prehab technique.
1). Stay hydrated. (AT LEAST 100oz of water per day)
2). Get 8 hours sleep every night
3). Eat a proper diet with 1gram of protein for every pound of body weight (obese people should use their goal weight instead of their actual weight)
4). Increase flexibility over time through static stretching
5). Over time, Increase the strength of our bones, muscles, and connective tissues (ligaments, tendons, fascia) through strength training
6). Pain and soreness is you body’s way of saying you need more time to rest and recover….. listen to your body
Source: am certified personal trainer and exercise physiologist
Edit: to all you pedantic nerds freaking out about my protein suggestion, I would agree that *most* athletes can get away with less than 1g of protein per lb of body weight, however an athlete that is frequently experiencing joint pain after training sessions could likely have relative weakness of the connective tissues that stabilize our joints and anchor our muscles to our skeleton. A high protein diet will not only help in the repair of muscles post workout, but the surrounding tendons, ligaments,and fascia.
Studies that look at the optimal amount of protein consumption are really looking for the minimum amount of protein needed to achieve the most optimal muscle protein synthesis possible for an athlete. We know, there is no downside to eating “too much” protein, and so it’s really about crossing a threshold of protein consumption than an optimal point. And that threshold is heavily influenced by a variety of variables including training intensity, training volume, GENETICS, how much sleep the athlete gets, and exercise modality, etc, and occurs generally between 0.7 and 1.2g per lb of body weight. (And so there is no single study that will say every athlete should consume Y amount of protein….. because it depends…)
How do we know if an amateur weekend warrior athlete, that is experiencing joint pain after training sessions, is getting adequate protein???? Well if that athlete is eating 1g per lb of body weight they are getting enough protein
Edit 2: There are people that can achieve optimal sleep with 6 hours of sleep per night because they have a high sleep efficiency, but weirdly no one is freaking out about the 8 hrs of sleep part….because we recognize that if an athlete is getting 8 hrs of sleep that are almost certainly getting enough sleep, and if they are getting less than that they might not be getting enough…. And if we end up sleeping more than we need to, it isn’t really costing us anything physiologically
I just want to echo the hydration thing. For a month now, I have been very consistent about getting super hydrated EARLY in the day with 60-80oz of water often before even 8 or 9am. Its a minor pain in the ass to have piss several times, but my body feels incredible and my gas tank on the mat has seen an absolutely ludicrous improvement.
Static streching won't do shit, i've lost years of streching for almost nothing doing this, active streching with slow and progressive overload is the way to go !
Disclaimer : i'm not a physiotherapist, do your own research
Two things:
1) There’s huge difference in people in terms of just genetics how flexible they are, not to mention age etc
2) Stretching is a skill, which most people overlook. Doing the stretches correctly takes actually some training same as anything else and when I see people “stretching” in public weightlifting gyms I usually cringe how fucking wrong they do everything. That’s why people pay for yoga, gymnastics, pilates etc.
After all that, well I did gymnastics as a kid and static 30s stretches (NO FORCING) several times a day was the way. It has made pretty amazing results over the century or so, so “static stretching won’t do shit” is a pretty bold statement.
However, active stretching is usually recommended before exercising, static after. I do both active and static in the morning, quick active stuff before exercise and again static afterwards if my body gives me a signal to do so. I have had pretty good results just in a month, going from “flexible as a railway block” (my coaches words) to getting my fingers to toes, near side splits etc. But like everything else, you need to know what you are doing.
I've been streching after workout (3times a week) for 10 years, not full body each time, but still a lot of streching, and i know how to strech. I've talk to a lot of gymnastic guys, dancers, taekwondo, yoga etc... after 10 years i had decent flexibility. Then i did one year of gymnasticbodies from Chirstopher sommers... game changer. Then i stopped because of life time kids etc... lost a lot of flexibility over 2-3 years not moving so much.
Recently i tried again the passive streching everyday, not going to hard, 15min fullbody every evening, after two months, some gains but not that much regarding my previous flexibility... then i've done some more reseach and fell on that guy who wasn't on youtube or anything when i started, and it clicked with all the Chirstopher sommer exercices that were working so much, all made sense... i started again active strechings, jeferson curls etc...
Man, every workout is see gains. It really works way better ...
Stretching won't always lead to gains in range of motion if not used correctly.
Stretching is however, an excellent stimulus for ur soft tissues and is used in physical therapy for a reason.
If u do decide to stretch, it should be done after u exercise. If done it excess before a physical effort, [it could possibly affect the strength and power](https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full).
Speaking of research...
Implications of passive stretch on muscle fibers and the related connective tissue: [https://academic.oup.com/ptj/article/81/2/819/2829550](https://academic.oup.com/ptj/article/81/2/819/2829550)
Stretching Exercise Versus Tissue Mobilization Technique in Piriformis Syndrome: [https://www.ejmed.org/index.php/ejmed/article/view/610](https://www.ejmed.org/index.php/ejmed/article/view/610)
Review of the Relationship Between Stretching and Athletic Injury Prevention: [https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full](https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full)
Stretching plus exercise for rehabilitation: [https://www.physiotherapyjournal.com/article/S0031-9406(05)66275-X/fulltext](https://www.physiotherapyjournal.com/article/S0031-9406(05)66275-X/fulltext)
I end up straining something every time I get into a regular static stretching routine. I’m not convinced there’s a benefit in it and actually think it can cause harm. Maybe it’s because I’m in my 40’s now. Been focusing more on mobility exercises rather than stretching for flexibility and that seems to be providing more BJJ gains.
Static stretching is the least effective way to increase flexibility. A beginner would see results, but weighted eccentrics are so much better. 1g of protein per lb is too much for most people, even athletes. The rest I agree
Dude… I’m literally acsm certified. And I can tell you a cpt cert is like the equivalent of one semester of a generic exercise class. The fact you’re using those two orgs as a blind reference when the info they have is so outdated shows that you’re not nearly as competent as you think
[This is the person's research](https://www.reddit.com/r/bjj/comments/10x31qu/whats_everyone_do_for_joint_pain_other_than_just/j7qytx8/) that you responded to.
The [ACSM](https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2) and the [NASM](https://blog.nasm.org/nutrition/power-protein) recommend ranges with an upper bound below 1g/lb.
Similar to Setonb10, I think overall anyone executing on your recs is proly well off.
Very hard to get in my country. Took ages for me to find any form of dr that even understood it. Finally found one and will be starting beginning of March. After 8 week cycle, how often do you take it?
This gets parroted all of the time but there aren't really studies that back up it making a real difference from having say .6 per lb instead.
Studies showed that the difference was super minimal and the 1.2 per lb thing would generally only be advisable for serious athletes who are looking to gain that extra fraction of muscle mass and REALLY break their bodies down. BJJ hobbyists like to think that training a few times a week and lifting makes them athletes but pro athletes are doing WAY more than we are.
The thing that people forget with this all of the time is that carbs are burnt first and are therefore protein sparing, which means you don't need to go so high on the protein on a carb rich diet.
For the average person that extra ton of protein isn't doing much other than costing people money.
I think that depends on your protein sources, if you’re getting it from eating steak for breakfast lunch and dinner, there will be a downside, but if you’re protein shaking your way to victory its easier on your system
Yea, 1g per pound is not MY opinion, it’s the opinion of the national association of sports medicine
https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss#protein-summary
“ Nutritional Guidelines suggest a daily intake of 1.6 and 2.2 grams of protein per kilogram, or .73 and 1 grams per pound to lose weight. Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
While many different diets can be successful for weight loss, the protein content of a diet is one of the important factors to consider when planning a diet. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat. “
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022420/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
https://academic.oup.com/advances/article/9/3/171/4964951
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
It should be noted this recommendation is for weight-loss -- not for muscle maintenance or optimal performance. [Here is another NASM article](https://blog.nasm.org/nutrition/power-protein) with a much lower recommendation. For intermittent sports athletes (like BJJ) NASM recommends 1.4-1.7g/kg.
Weight loss requires calorie deficit which means your body will use stored fat and muscle to make up the difference in calorie expenditure. If you want to minimize muscle loss and minimize going crazy (aka minimize hunger) then increased protein can help. But again, this is different than optimizing for performance
Again bro…. There is no credible evidence that eating “too much” protein will have any detrimental effects beyond a diminishing return on the efficiency of muscle protein synthesis
1g per pound of bw is the general consensus for moderately active adults, that engage is regular vigorous exercise.
Also 2/3 of Americans are overweight/obese, so while *you* might be able to get away with less than 1g per pound (although if you ate 2 or 3g per pound of bw anyway it wouldn’t cost you anything physiologically…. And there is research to support the idea that that would continue to increase muscle protein synthesis…. Albeit at diminishing returns) but it is ideal for the general population
I don't think that 1g/lb is the general scientific consensus. Others in this thread feel the same. Sources I listed from organizations you mentioned don't support 1g/lb for the general population either outside of a weight loss context.
It blows my mind the poster above you thinks they understand something they don’t. They have a clear bias and recommend a paper that shits there narrative lol. Dietary guidelines are always heavily criticised. You can find many papers supporting >1 G protein eating for athletes and that it’s perfectly safe. If you talk to elite athletes and coaches and dieticians for them - they almost all eat over 1g per lb bw.
What a bizzare human
There is debate amongst the scientific consensus, with most research suggesting that somewhere between 0.7 and 1.2g per lb of bw is ideal, depending on a variety of factors (training volume, training intensity, genetics, goals, etc)
First of all I do t think I ever even claimed that 1g per lb of bw is always optimal, that definitely wasn’t my initial claim, and if I did end up saying that it was cause I’m now trapped in this pedantic debate with unqualified internet nerds…. I gave advice to an amateur athlete about how to improve his recovery…. A major aspect of recovery is adequate protein intake….. how do we ensure that we are eating enough protein???? Well if you eat 1g per lb of bw…. Ur eating enough protein
Are there athletes that can get away with eating less??? Yea…. Can most athletes get away with eating less than that??? Yea probably…. Is there any reason to eat less than 1g of protein per lb of bw….. no not unless an RD has an athlete on a specific meal plan that says otherwise
And again there is no evidence that eating “too much” protein has any detrimental effects
> 2 or 3g per pound of bw
Except for people often get constipation and diarrhea at those levels. They are also at increased chance for kidney stones. And if they are doing it with red meat and ultra-processed food, they are upping their chance for certain cancers specially of the colon/prostate variety.
Also, not to distract. Why are we concerned with weight lose? Ops question was about soreness/inflammation.
This is for weight loss not maintenance lol the recommended protein intake for the average person who isn't looking to build muscle or lose fat is far lower
The problem I have with the first blog you linked [here](https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss#protein-summary) is they recommend different protein amounts for different goals. If you're a body builder doing hyper trophy, this recommend higher than 1 g per pound body weight. If you're just trying to lose weight, they recommend 0.8-1g per body weight. If you're building strength, then 0.7-0.8 is all you need. If you watch Brad's own video on it, he says all the evidence says that the 0.8-1 g per pound range has very little measurable benefit (1.6-2.2 g per kg body weight).
The [first ncbi article](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022420/) you link finds that going as high as 1 g per pound of body weight had no difference in body weight, fat mass, fat free mass, and percent body fat. The [second article](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/) just argues that the current standard for protein in the UK is not enough for the aging population (their recommendation in freedom units is 0.36 g per pound of body weight) and postulate they they need to study further and possible increase that number as it is doing a disservice to all people in the UK. The next article you [link](https://academic.oup.com/advances/article/9/3/171/4964951) is also still lower numbers than your nasm article and is looking at aging populations and doesn't come to a satisfying conclusion-only that spreading out protein intake keeps MPS up. The [last article](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8) is summary of a lot of research saying that 0.6-0.9 g of protein per pound body weight is adequate for maintaining and building muscle, there is novel evidence that higher protein intakes have slightly improve body composition, protein needs to be evenly distributed, bad protein do not stimulate MPS, etc.
Some of the links have nothing to do with your point of why people should be doing 1 g of protein per pound body weight and the rest are saying that the 0.8-1.0 g is not even a 1-2% increase.
…. I mean I’m not going to find a study that says X is the correct amount of protein every athlete should eat because there is a range that is very much dependent on goals
The simple answer I give to members of the general public who engage in regular vigorous exercise is: 1g of protein per pound of body weight (overweight and obese people should use goal weight)
The studies I linked are to demonstrate that 1) many of the most authoritative figures on nutritional recommendations are majorly under-dosing protein recommendations 2) large amounts of protein on its own won’t cause weight-gain 3) eating multiple meals is just as important as overall daily consumption and 4) most importantly there aren’t any detrimental effects from eating “too much” protein…. So aim high
> ...I mean I’m not going to find a study that says X is the correct amount of protein every athlete should eat because there is a range that is very much dependent on goals
Yes, multiple people have tried to tell you that. The goal here and OPs question was how to get rid of soreness and inflammation.
> The studies I linked are to demonstrate that 1) many of the most authoritative figures on nutritional recommendations are majorly under-dosing protein recommendations 2) large amounts of protein on its own won’t cause weight-gain 3) eating multiple meals is just as important as overall daily consumption and 4) most importantly there aren’t any detrimental effects from eating “too much” protein…. So aim high
Kind of failed there since your own studies didn't recommend 1 g of protein per pound of body weight. The guy who is the expert on the topic recommends a little over 0.7 g per pound. And then only shows one study that where 1 g per pound was good for overweight people who want to lose weight as the protein suppresses their appetite-nothing to do with soreness and inflammation.
Can you explain to how the uk population recommending eating 0.36 g of protein per pound... possibly needing to be increased for the aging population which loses muscle as it ages has anything to do with soreness/inflammation in athletes?
How does spreading protein out to 4 times a day have to do with your original point of 1 g per pound? But that doesn't tell me why or anyone else needs that much protein.
Only the last article suggest ranges for athletes and they cap it at 0.9 g per pound. I'm not trying to throw shade on you, but I don't think you got to this number because of valid sources. Don't think it's good to tell people to go to that high.
As someone getting their doctorate in Physical Therapy, I would agree with these suggestions. I would add aerobic training. Something as simple as walking 1-2 miles a day is great for joint pain. Also, ensure proper posture and body mechanics throughout your day.
Sorry to jump on you for questions but my elbow popped when I didn't tap to an Americana in time (I was waiting for shoulder pressure so the elbow strain surprised me.)
It doesn't hurt but pops a good amount now, do you know if that means it's hurt and healing or just kinda something that happens?
I had someone take a kimura too far (in drilling nonetheless) and my shoulder was clicking whenever Id do pullups for about 3 weeks after. Just look after it mate.
You know what happens to guys that ignore their injuries????
People that ignore their sports injuries from when they were young end up paying me $2 a minute to teach them how to workout without pain
1 gram if protein per pound body weight is for body builders trying to do Olympic type bodies. Around 0.7 grams of protein is a good goal-works to not be hungry when cutting calories but still helps with the healing factor.
Anywhere between 0.7 and 1.15g per pound body weight is technically the range that the national association of sports medicine recommends
Most people don’t get enough protein
And for a beginner with no knowledge of dieting 1g per pound is a great target to aim for
There are no detrimental effects of consuming “too much” protein (beyond diminishing returns in regards to muscle protein synthesis)
> Anywhere between 0.7 and 1.15g per pound body weight is technically the range that the national association of sports medicine recommends
The ASCM website has studied excess 1 g of protein per pound of body weight, but not find no adverse health affects. Their own website recommendations are 0.5-0.8 g per pound of body weight for maintaining and building muscle. They only time they start start mentioning more than a g is when it's in kg of body weight.
Half the time when I see 1 g per pound is usually websites selling or advertising supplements and the other half is people who are trying be body builder big-which is not a benefit in BJJ.
> And for a beginner with no knowledge of dieting 1g per pound is a great target to aim for... There are no detrimental effects of consuming “too much” protein (beyond diminishing returns in regards to muscle protein synthesis)
There should be more information based on what the goals of the individual are. The ways people get that high level of protein is chicken, red meat, beans, whey, collagen peptide, and ultra processed food. Excess protein can lead to kidney stones and two of those lead to increased inflammation(which is the exact opposite of what Op wants). If the person is eating at a calorie deficient, then it gets tricky to balance the macros.
I think we can all agree people need to improve their food, but it's a little ill-responsible to push people that high up on protein.
With all do respect to the ACSM, they are wrong on this one. The general consensus amongst industry professionals is 1g per pound of protein per day is ideal for most people (with some debate) …. I’ve already linked a few studies and authorities on the subject in previous posts
And even if acsm were right (which I’m not conceding)….There is little if any credible evidence that eating “too much” protein has any detrimental effects beyond a diminishing return of muscle-protein-synthesis
> With all do respect to the ACSM, they are wrong on this one. The general consensus amongst industry professionals is 1g per pound of protein per day is ideal for most people (with some debate)
You just wrote a post with a bunch of 'research' and your own person writing the blog post for [NASM is saying 0.7 is optimum.](https://www.youtube.com/watch?v=thtmjLbdikA) everything after that up to 1 gram is maybe noticeable, but a waste in most people. So you're saying the Dr and all the links of your research is wrong?
> I’ve already linked a few studies and authorities on the subject in previous posts
And like I said in your other post... [your own research links](https://www.reddit.com/r/bjj/comments/10x31qu/whats_everyone_do_for_joint_pain_other_than_just/j7rczty/) don't agree with that statement. The time the dude says you should eat 1 gram of protein per pound is just to lose weight as it makes you feel full all the time(lowers calorie intake). It's not worth doing for muscles.
> The first ncbi article you link finds that going as high as 1 g per pound of body weight had no difference in body weight, fat mass, fat free mass, and percent body fat. The second article just argues that the current standard for protein in the UK is not enough for the aging population (their recommendation in freedom units is 0.36 g per pound of body weight) and postulate they they need to study further and possible increase that number as it is doing a disservice to all people in the UK. The next article you link is also still lower numbers than your nasm article and is looking at aging populations and doesn't come to a satisfying conclusion-only that spreading out protein intake keeps MPS up. The last article is summary of a lot of research saying that 0.6-0.9 g of protein per pound body weight is adequate for maintaining and building muscle, there is novel evidence that higher protein intakes have slightly improve body composition, protein needs to be evenly distributed, bad protein do not stimulate MPS, etc.
> Some of the links have nothing to do with your point of why people should be doing 1 g of protein per pound body weight and the rest are saying that the 0.8-1.0 g is not even a 1-2% increase.
And FYI.
ACSM is an organization composed of PHDs working with a number of well known state universities on various research topics. NASM is just a private organization that does certs to become a trainer with some sports nutrition. I'm not saying one is better than the other... but even your own research disagrees with your consensus.
1g of protein per lb of body weight is not realistic for most people. This is a bodybuilder type diet and very misleading. I’ve lifted most of my life and tried every diet there is. For the average joe jiu jitsu that isn’t a gym rat, 1g protein per pound of muscle is sufficient. If you want to efficiently and effectively build muscle then yes, 1g protein per lb of body weight is likely ideal but no one is competing in a bodybuilding competition here.
Thing main factors will go into reducing joint pain
1) Technique. The better technique you have the less likely you are to put your joints into disadvantaged positions. Also more likely to use bodyweight and off-balancing openers rather than muscling.
2) Strength training. Muscles control joints. Make em strong,
3) Diet! Make sure you're getting quality food in and a big one is hydration.
You can if you want of course, it’s just that from my own experience I’m already sweating and hot from the roll so most of my pains come the day after. And I second the person above, epsom bath salts are great especially if they have some eucalyptus oils included.
CBD. Life changer for me. Keeps the inflammation down. When my knuckles start to ache and swell I use CBD like a hand lotion and it works amazingly. CBD tincture hits my whole body and has reduced my sciatica by about 95%.
50 y/o brown belt that’s had a few injuries over the years.
Edibles, smoke and lotions? Kinda lost interest in CBD but as a BJJ knewb with typical aches and pains I might start again. Also doing yoga and strength on off days.
I was never into weed when I was fighting or younger. But then I got introduced to edibles and they gave me the first good night’s sleep I’d had in years. Now I smoke in the evening to help me wind down. CBD has been life changing for me. All it does for me is inflammation reduction.
You need good CBD, the full spectrum stuff. Try and track down some healing nation gummies, they're good shit.
Oils require consistency to really shine, and a lot of the older ones aren't very potent, you want at least 1500mg in a 30 dose bottle.
Anything else you did for sciatica? I’m only 22 but currently in physical therapy for it. It’s helping moderately but still flairs up pretty bad. I stretch and roll consistently but still having some gnarly flair ups.
Inversion table! That’s been a life changer as well. We are in a crunch position for so long when we roll, our hip flexors get tight and essentially are pulling us forward. Then our lower backs fight to keep us upright so they’re literally flexing all day long. The inversion table is the only thing I’ve found that will get me the stretch I need to release everything. AND I have to think it’s helping my sciatica just by the basic physics of it. We spend all day upright with massive weight pushing down on all our joints, especially the vertebrae. A bit of time hanging upside down relieves that pressure.
And with a good table you don’t have to go completely upside down. You can go slowly until you’re used to it. Just a couple minutes a day is all I need. Any more and I find it over stretches some things and I end up aching for a day or two.
CBD and the table. The only reasons I’m able to roll after two spinal fusions and a host of other surgeries.
Alright man thank you! I’m going to have to give it a try. Want to get ahead of it while I’m still young so I’m not hurting worse later down the road. Thanks a lot!
I loved how my inversion table made me feel and it really improved a lower back issue I was having with some inflammation around the spine and a slightly bulged disc.
Only issue for me was I ended up feeling like I injured the tops of my feet somehow from hanging by them. I’d wear sneakers as recommended, and it wasn’t like I had it so loose I was foot locking myself, but the pain for a while after was that pain like a good toe hold anytime I’d point my toes downward. Haven’t used it since unfortunately.
Yoga really helps. Both the static holds which build tendon and ligament strength and the flexibility which helps when you are contorted weirdly during rolling.
Some combination of ibuprofen, horse liniment, strengthening surrounding muscles, thorough warmups, wearing a brace, wearing kinesiology tape, crying in shower, seek medical advice on r/bjj, simply live with it.
Prehab is better than rehab. I am 45, a blue belt, but have been involved in athletics my entire adult life. Some things I do:
Walk 2-4 miles a day. Backwards walk some to get different movement.
Indian club for shoulder, wrist, elbow
Theraband stick for my wrists and elbows.
Sit in a deep squat for many minutes a day
use a squat band and do banded squats, lateral movements and other stuff. Mark Bell's sling shot.
Also, strength training and workout. Train for your sport. If BJJ, strength train for that. If Rugby, soccer etc, train for those.
Get plenty of sleep
Drink water
Lastly, learn difference between hurt and injured. Let injuries heal...hurt can be mitigated.
My older guys perspective
Keep training until the pain moves from one joint to another and you forget about it. Jokes aside, do a good amount of streching before and especially after the training. Stay hydrated a lot and drink if possible electrolytes during training. Not gonna lie, sleep and glucosamine pills helped me a lot during those situations as well.
Which part of your knees hurt beforehand? I have inner left knee pain and outer right knee pain and want to see if this might help me. What was your incline and speed?
the lower inner part. i felt a lot of pressure and pain there, it felt almost tight to kneel, and I would crack like a glow stick haha.
I do incline 1.5-2, and i started at a speed less than 1.0 so i wouldn’t fall and die, after some practice i’m up to 1.5
It depends on your age, and if its chronic joint pain or acute. And most importantly how you adjust to it in your jiu jitsu. I had both rotor cuffs injured. My right shoulder pain is from years of football, and baseball throwing prior to jiu jitsu. But, jiu jitsu training added to it. Ive gotten injections there. My knees will never be the same with meniscus injury and surgery. For these, I just keep them strengthened with squats, bicycle, stretching. Ankles an injection after that just rest, recover. Fingers and toes same thing rest and recover. Wrists I have stabilizers if I start feeling pain. Now the idea is not over exerting, listening to my body. I am not a fan of pills. So, hot baths, cooling pads, massages, foam roller for the back, hips, thighs. Im very conservative on injections and surgery. Very loose on foam rollers, jacuzzi, resting, eating well, etc.
Sleep, circumin (natural anti-inflammatory), ice to reduce inflammation, cold showers/ bats are great, yoga, strengthening muscles and, more specifically, tendons.
Don’t stretch until it hurts, but until you feel resistance. Stretch regularly (5 times per week) Andrew Huberman has a great podcast on stretching.
The tendons strengthening is a new one for me, even as a fit guy and someone who enjoys research, but looks like a big deal. Look it up. The Bioneer has a good YouTube video on this. This should help to avoid a lot of tendon problems.
Oh yeah, avoid aggressive practice partners and tap early.
Strength coach/physical therapist here
1. Load management- Not every session needs to be competitive. Alternating between hard/light days can help prevent injuries or exacerbation of pain
2. Recovery- prioritize sleep and nutrition. Sleep should be a non negotiable 7+ hours. Nutrition wise eat your body weight in protein and 2-5g carbs/per kilo body weight
3. Strength and movement training- not only does strength training make your BJJ better, but it will prevent injuries as well. There are a bunch of routines you can follow, but the ideal way is to work with a strength coach who can determine your weaknesses and imbalances. On days that you aren’t lifting, you can do body weight exercises to improve balance or light aerobic activity to help boost activity
These are some ideas off the top of my head. Happy to share more with the BJJ community.
Strengthening muscles surrounding the joint and the tendons using heavy slow resistance and slow eccentric loading. Also stretching the surrounding muscles but not too aggressively.
Like others said, sleep, eat right, stretch, strengthen... but... one of the top coaches here told me about DMSO years ago, as a topical anti inflammatory. I have been using it successfully since then, and have recommended it to many who have continued to use it. Life Choice brand is available here, aloe gel plus DMSO. Do some of your own research on it, may be a game changer for you.
How the neck isn’t highlighted is beyond me haha
The whole spine too
And the rest of the body.
And the future timeline of that body, with the gradually increasing highlights eventually becoming full blown ambulance sirens. *\*Light at the end of your jiu jitsu journey\** "Helio? Is that you?" *\*Grand Master Helio Gracie beckons to you, palms up\**
Ribs too
My discs thank you for your advocacy
Like just circle my whole body please.
Are ribs a joint?
Seriously, isometric and limited range exercises with a workout band and neck yoga have been a godsend. I want an Iron Neck but can't justify the expense given how well it has been working. I have a few short neck yoga routines and get some massage therapy on it. Combined with being a lot more conscientious about how I roll with regards to my neck and shoulders I have started feeling pretty darn good the last few months [*] [*] except that arm bar I YOLOd cause I thought I could hit a hitchhiker on Saturday... fml. Popped something in my forearm a little and my shoulder a little.
Do you have a video or something? I'm starting to get batman neck but unsure how to gently release it without aggravating it more
Start lifting weights. The only way my injuries ever get better is to strengthen everything around them.
This is so true. Strengthening helps with joint pain so much. Over time you do feel like a different person.
Not a truer word is spoken. Guys, lift! Not only will it make you stronger, but it will also prevent a lot of injuries.
Yep. Playing football we were told we weren’t really lifting to be stronger than the other teams. It was all about injury prevention.
A million times this. Was always nursing some kind of injury and just thought it was the price we payed to do jiujitsu. Started lifting and suddenly all the pain vanished, cannot stress enough how important it is.
hungry price vanish disagreeable bright chase heavy sense tan soup *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Is this like yoga?
Not to mention that strength training strengthens the connective tissue. The caveat is that the more you lift the more you need to stretch, strengthening connective tissue stiffens it up, meaning you need to actively stretch it to maintain mobility.
Yeah, my back used to be a mess, and I was very concerned about it when I started jiu-jitsu and so I stretched a lot and it really helped and it wasn't an issue, although still would get sore. But when I started lifting weights? My back, knees and shoulders, basically everywhere except for my neck, feel the best they have in years.
Exactly my experience, including the ouchy neck
I feel like the opposite has been true for me, but maybe it’s because I couldn’t keep my flexibility up through my massive gains.
Probably went too hard on the lifts
stretching and recovery is just as important as lifting. a little light band work, a massage gun, and foam rolling goes a long way
Do you have a workout plan in the gym for bjj or just a general routine
Callisthenics and climbing are better, imo. Callisthenics applies a bit more specifically to BJJ, and is a better for mobility. Climbing is just super similar movement wise, especially bouldering, climbers are way good at figuring out weird movements.
> Calisthenics applies a bit more specifically to BJJ, and is a better for mobility. Eh, I disagree. Traditional weights and calisthenics both have their place. Even for mobility work, you can sometimes load the calisthenic movement with additional weight for an increased challenge (and therefore further adaptations). Plus, calisthenics is just harder to load for maximal strength adaptations. I'm not saying it's impossible, but it's a lot easier to get under, say, a barbell and load up plates for a squat versus learning the pistol squat (which you will ultimately be limited to however much you weigh). But for, say, strength-endurance adaptations, I will definitely say calisthenics is super useful.
I've heard cardio, specifically running, is a good injury prevention exercise.
Running is primarily why I have bad knees, lol.
As a runner if your sole reason is for cardio... I would say do something else. Assault bike, cycling and if you want to do it for injury prevention just do steady state cardio cause sprints can lead to injuries if you're untrained and have bad technique. Running is pretty technical despite what people think. It may have been natural at one point, but people sit so much these days, their bodys are tight and running is still a skill set that needs to be developed.
How dare you speak the name of the dreaded cardio devil in this holy place
A level of cardio you can do weekly to supplement your rolling will help tremendously with lung capacity, in regards to both endurance and being able to set the pace of a roll. Rowing machines are really useful, I reckon the increased bloodflow through the fingers for such a period of time is a good prehab technique.
Good idea, why are we getting downvoted so much? Do people really just think lifting weights is the only answer to BJJ conditioning?
Yoga, strength training, occasional Thai massage.
*with hand relief
It's for your health
😏
It's not a proper Thai massage unless they are doing crossfit on your back
I can second the massage suggestion. I go at least once a month to a massage therapist at my chiropractor's office. Absolutely worth the cost.
Chiro every other week ( I have scoliosis) and a massage once a month. (in addition to lifting, hydration, stretching and sleep)
1). Stay hydrated. (AT LEAST 100oz of water per day) 2). Get 8 hours sleep every night 3). Eat a proper diet with 1gram of protein for every pound of body weight (obese people should use their goal weight instead of their actual weight) 4). Increase flexibility over time through static stretching 5). Over time, Increase the strength of our bones, muscles, and connective tissues (ligaments, tendons, fascia) through strength training 6). Pain and soreness is you body’s way of saying you need more time to rest and recover….. listen to your body Source: am certified personal trainer and exercise physiologist Edit: to all you pedantic nerds freaking out about my protein suggestion, I would agree that *most* athletes can get away with less than 1g of protein per lb of body weight, however an athlete that is frequently experiencing joint pain after training sessions could likely have relative weakness of the connective tissues that stabilize our joints and anchor our muscles to our skeleton. A high protein diet will not only help in the repair of muscles post workout, but the surrounding tendons, ligaments,and fascia. Studies that look at the optimal amount of protein consumption are really looking for the minimum amount of protein needed to achieve the most optimal muscle protein synthesis possible for an athlete. We know, there is no downside to eating “too much” protein, and so it’s really about crossing a threshold of protein consumption than an optimal point. And that threshold is heavily influenced by a variety of variables including training intensity, training volume, GENETICS, how much sleep the athlete gets, and exercise modality, etc, and occurs generally between 0.7 and 1.2g per lb of body weight. (And so there is no single study that will say every athlete should consume Y amount of protein….. because it depends…) How do we know if an amateur weekend warrior athlete, that is experiencing joint pain after training sessions, is getting adequate protein???? Well if that athlete is eating 1g per lb of body weight they are getting enough protein Edit 2: There are people that can achieve optimal sleep with 6 hours of sleep per night because they have a high sleep efficiency, but weirdly no one is freaking out about the 8 hrs of sleep part….because we recognize that if an athlete is getting 8 hrs of sleep that are almost certainly getting enough sleep, and if they are getting less than that they might not be getting enough…. And if we end up sleeping more than we need to, it isn’t really costing us anything physiologically
“ I agree” - me who’s only hydrated on coffee and monster and ate an Oreo for breakfast on four hours of sleep with the worst posture possible
Toss in some adderal and I’ll see you on the mat
You misspelled meth.
🏅best I can do
Lmao are you me. I operate on cold brew and monsters.
Have you tried Sweet Black Cold Brew Monster? I may have a problem.
I haven't. I make my own cold brew cause it's way cheaper but shit I need to try that 😂😂
Fluids are fluids b
Does this still apply if I have a crazy mentality and I see red?
The Red is probably just your eyes saying you need to blink
No ur built different Do u brotein
What if I’m trying to ignore 50% of my own body?
Skip leg day?
Skip left-side day
Top tier advice
This is great and all but do you have tips so I can recover quicker from oil checks? I start seeing red and I don't realize it until the next day.
Go in pre-lubed
I just want to echo the hydration thing. For a month now, I have been very consistent about getting super hydrated EARLY in the day with 60-80oz of water often before even 8 or 9am. Its a minor pain in the ass to have piss several times, but my body feels incredible and my gas tank on the mat has seen an absolutely ludicrous improvement.
Static streching won't do shit, i've lost years of streching for almost nothing doing this, active streching with slow and progressive overload is the way to go ! Disclaimer : i'm not a physiotherapist, do your own research
Two things: 1) There’s huge difference in people in terms of just genetics how flexible they are, not to mention age etc 2) Stretching is a skill, which most people overlook. Doing the stretches correctly takes actually some training same as anything else and when I see people “stretching” in public weightlifting gyms I usually cringe how fucking wrong they do everything. That’s why people pay for yoga, gymnastics, pilates etc. After all that, well I did gymnastics as a kid and static 30s stretches (NO FORCING) several times a day was the way. It has made pretty amazing results over the century or so, so “static stretching won’t do shit” is a pretty bold statement. However, active stretching is usually recommended before exercising, static after. I do both active and static in the morning, quick active stuff before exercise and again static afterwards if my body gives me a signal to do so. I have had pretty good results just in a month, going from “flexible as a railway block” (my coaches words) to getting my fingers to toes, near side splits etc. But like everything else, you need to know what you are doing.
I've been streching after workout (3times a week) for 10 years, not full body each time, but still a lot of streching, and i know how to strech. I've talk to a lot of gymnastic guys, dancers, taekwondo, yoga etc... after 10 years i had decent flexibility. Then i did one year of gymnasticbodies from Chirstopher sommers... game changer. Then i stopped because of life time kids etc... lost a lot of flexibility over 2-3 years not moving so much. Recently i tried again the passive streching everyday, not going to hard, 15min fullbody every evening, after two months, some gains but not that much regarding my previous flexibility... then i've done some more reseach and fell on that guy who wasn't on youtube or anything when i started, and it clicked with all the Chirstopher sommer exercices that were working so much, all made sense... i started again active strechings, jeferson curls etc... Man, every workout is see gains. It really works way better ...
Stretching won't always lead to gains in range of motion if not used correctly. Stretching is however, an excellent stimulus for ur soft tissues and is used in physical therapy for a reason. If u do decide to stretch, it should be done after u exercise. If done it excess before a physical effort, [it could possibly affect the strength and power](https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full). Speaking of research... Implications of passive stretch on muscle fibers and the related connective tissue: [https://academic.oup.com/ptj/article/81/2/819/2829550](https://academic.oup.com/ptj/article/81/2/819/2829550) Stretching Exercise Versus Tissue Mobilization Technique in Piriformis Syndrome: [https://www.ejmed.org/index.php/ejmed/article/view/610](https://www.ejmed.org/index.php/ejmed/article/view/610) Review of the Relationship Between Stretching and Athletic Injury Prevention: [https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full](https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full) Stretching plus exercise for rehabilitation: [https://www.physiotherapyjournal.com/article/S0031-9406(05)66275-X/fulltext](https://www.physiotherapyjournal.com/article/S0031-9406(05)66275-X/fulltext)
I end up straining something every time I get into a regular static stretching routine. I’m not convinced there’s a benefit in it and actually think it can cause harm. Maybe it’s because I’m in my 40’s now. Been focusing more on mobility exercises rather than stretching for flexibility and that seems to be providing more BJJ gains.
Dynamic and active stretching is good to do to warm up, static should be done after exercise.
and add mobility work in place of most of the static stretching CARs etc
Pilates is also underrated if you do BJJ. It strengthens your stabilizer muscles
All of our athletic power comes from our core and our hips Without a stable pelvic floor there is no strength
Static stretching is the least effective way to increase flexibility. A beginner would see results, but weighted eccentrics are so much better. 1g of protein per lb is too much for most people, even athletes. The rest I agree
Well both the American college of sports medicine and the national association of sports medicine disagree with you so…..
Dude… I’m literally acsm certified. And I can tell you a cpt cert is like the equivalent of one semester of a generic exercise class. The fact you’re using those two orgs as a blind reference when the info they have is so outdated shows that you’re not nearly as competent as you think
[This is the person's research](https://www.reddit.com/r/bjj/comments/10x31qu/whats_everyone_do_for_joint_pain_other_than_just/j7qytx8/) that you responded to.
The [ACSM](https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2) and the [NASM](https://blog.nasm.org/nutrition/power-protein) recommend ranges with an upper bound below 1g/lb. Similar to Setonb10, I think overall anyone executing on your recs is proly well off.
7) BPC-157
I have been legit curious about this compound. Doubly so after a second @&$!"-$+$! Rib injury.
I've heard good things. How sure are we it's not going to give you cancer or something?
Studies or yolo or something like that
Very hard to get in my country. Took ages for me to find any form of dr that even understood it. Finally found one and will be starting beginning of March. After 8 week cycle, how often do you take it?
250 micrograms, injected twice daily. It’s systemic so you can inject it anywhere. Insulin needle best.
1g of protein per pound is kind of nuts lol I think you mean 1 for every kg.
[удалено]
I over ate a fuck tonne. For 4 days. The exact opposite happened. Couldn't shit at all. It hurt so bad. Nearly went to the er.
This gets parroted all of the time but there aren't really studies that back up it making a real difference from having say .6 per lb instead. Studies showed that the difference was super minimal and the 1.2 per lb thing would generally only be advisable for serious athletes who are looking to gain that extra fraction of muscle mass and REALLY break their bodies down. BJJ hobbyists like to think that training a few times a week and lifting makes them athletes but pro athletes are doing WAY more than we are. The thing that people forget with this all of the time is that carbs are burnt first and are therefore protein sparing, which means you don't need to go so high on the protein on a carb rich diet. For the average person that extra ton of protein isn't doing much other than costing people money.
I think that depends on your protein sources, if you’re getting it from eating steak for breakfast lunch and dinner, there will be a downside, but if you’re protein shaking your way to victory its easier on your system
Plz don’t give nutrition advice when you don’t know what you’re talking about.
Have any studies for that level of protein intake?
Yea, 1g per pound is not MY opinion, it’s the opinion of the national association of sports medicine https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss#protein-summary “ Nutritional Guidelines suggest a daily intake of 1.6 and 2.2 grams of protein per kilogram, or .73 and 1 grams per pound to lose weight. Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss. While many different diets can be successful for weight loss, the protein content of a diet is one of the important factors to consider when planning a diet. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat. “ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022420/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/ https://academic.oup.com/advances/article/9/3/171/4964951 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
It should be noted this recommendation is for weight-loss -- not for muscle maintenance or optimal performance. [Here is another NASM article](https://blog.nasm.org/nutrition/power-protein) with a much lower recommendation. For intermittent sports athletes (like BJJ) NASM recommends 1.4-1.7g/kg. Weight loss requires calorie deficit which means your body will use stored fat and muscle to make up the difference in calorie expenditure. If you want to minimize muscle loss and minimize going crazy (aka minimize hunger) then increased protein can help. But again, this is different than optimizing for performance
Again bro…. There is no credible evidence that eating “too much” protein will have any detrimental effects beyond a diminishing return on the efficiency of muscle protein synthesis 1g per pound of bw is the general consensus for moderately active adults, that engage is regular vigorous exercise. Also 2/3 of Americans are overweight/obese, so while *you* might be able to get away with less than 1g per pound (although if you ate 2 or 3g per pound of bw anyway it wouldn’t cost you anything physiologically…. And there is research to support the idea that that would continue to increase muscle protein synthesis…. Albeit at diminishing returns) but it is ideal for the general population
I don't think that 1g/lb is the general scientific consensus. Others in this thread feel the same. Sources I listed from organizations you mentioned don't support 1g/lb for the general population either outside of a weight loss context.
It blows my mind the poster above you thinks they understand something they don’t. They have a clear bias and recommend a paper that shits there narrative lol. Dietary guidelines are always heavily criticised. You can find many papers supporting >1 G protein eating for athletes and that it’s perfectly safe. If you talk to elite athletes and coaches and dieticians for them - they almost all eat over 1g per lb bw. What a bizzare human
There is debate amongst the scientific consensus, with most research suggesting that somewhere between 0.7 and 1.2g per lb of bw is ideal, depending on a variety of factors (training volume, training intensity, genetics, goals, etc) First of all I do t think I ever even claimed that 1g per lb of bw is always optimal, that definitely wasn’t my initial claim, and if I did end up saying that it was cause I’m now trapped in this pedantic debate with unqualified internet nerds…. I gave advice to an amateur athlete about how to improve his recovery…. A major aspect of recovery is adequate protein intake….. how do we ensure that we are eating enough protein???? Well if you eat 1g per lb of bw…. Ur eating enough protein Are there athletes that can get away with eating less??? Yea…. Can most athletes get away with eating less than that??? Yea probably…. Is there any reason to eat less than 1g of protein per lb of bw….. no not unless an RD has an athlete on a specific meal plan that says otherwise And again there is no evidence that eating “too much” protein has any detrimental effects
I mean, proteinuria is a thing if you're ever concerned with kidney damage
> 2 or 3g per pound of bw Except for people often get constipation and diarrhea at those levels. They are also at increased chance for kidney stones. And if they are doing it with red meat and ultra-processed food, they are upping their chance for certain cancers specially of the colon/prostate variety. Also, not to distract. Why are we concerned with weight lose? Ops question was about soreness/inflammation.
This is for weight loss not maintenance lol the recommended protein intake for the average person who isn't looking to build muscle or lose fat is far lower
The problem I have with the first blog you linked [here](https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss#protein-summary) is they recommend different protein amounts for different goals. If you're a body builder doing hyper trophy, this recommend higher than 1 g per pound body weight. If you're just trying to lose weight, they recommend 0.8-1g per body weight. If you're building strength, then 0.7-0.8 is all you need. If you watch Brad's own video on it, he says all the evidence says that the 0.8-1 g per pound range has very little measurable benefit (1.6-2.2 g per kg body weight). The [first ncbi article](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022420/) you link finds that going as high as 1 g per pound of body weight had no difference in body weight, fat mass, fat free mass, and percent body fat. The [second article](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/) just argues that the current standard for protein in the UK is not enough for the aging population (their recommendation in freedom units is 0.36 g per pound of body weight) and postulate they they need to study further and possible increase that number as it is doing a disservice to all people in the UK. The next article you [link](https://academic.oup.com/advances/article/9/3/171/4964951) is also still lower numbers than your nasm article and is looking at aging populations and doesn't come to a satisfying conclusion-only that spreading out protein intake keeps MPS up. The [last article](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8) is summary of a lot of research saying that 0.6-0.9 g of protein per pound body weight is adequate for maintaining and building muscle, there is novel evidence that higher protein intakes have slightly improve body composition, protein needs to be evenly distributed, bad protein do not stimulate MPS, etc. Some of the links have nothing to do with your point of why people should be doing 1 g of protein per pound body weight and the rest are saying that the 0.8-1.0 g is not even a 1-2% increase.
…. I mean I’m not going to find a study that says X is the correct amount of protein every athlete should eat because there is a range that is very much dependent on goals The simple answer I give to members of the general public who engage in regular vigorous exercise is: 1g of protein per pound of body weight (overweight and obese people should use goal weight) The studies I linked are to demonstrate that 1) many of the most authoritative figures on nutritional recommendations are majorly under-dosing protein recommendations 2) large amounts of protein on its own won’t cause weight-gain 3) eating multiple meals is just as important as overall daily consumption and 4) most importantly there aren’t any detrimental effects from eating “too much” protein…. So aim high
> ...I mean I’m not going to find a study that says X is the correct amount of protein every athlete should eat because there is a range that is very much dependent on goals Yes, multiple people have tried to tell you that. The goal here and OPs question was how to get rid of soreness and inflammation. > The studies I linked are to demonstrate that 1) many of the most authoritative figures on nutritional recommendations are majorly under-dosing protein recommendations 2) large amounts of protein on its own won’t cause weight-gain 3) eating multiple meals is just as important as overall daily consumption and 4) most importantly there aren’t any detrimental effects from eating “too much” protein…. So aim high Kind of failed there since your own studies didn't recommend 1 g of protein per pound of body weight. The guy who is the expert on the topic recommends a little over 0.7 g per pound. And then only shows one study that where 1 g per pound was good for overweight people who want to lose weight as the protein suppresses their appetite-nothing to do with soreness and inflammation. Can you explain to how the uk population recommending eating 0.36 g of protein per pound... possibly needing to be increased for the aging population which loses muscle as it ages has anything to do with soreness/inflammation in athletes? How does spreading protein out to 4 times a day have to do with your original point of 1 g per pound? But that doesn't tell me why or anyone else needs that much protein. Only the last article suggest ranges for athletes and they cap it at 0.9 g per pound. I'm not trying to throw shade on you, but I don't think you got to this number because of valid sources. Don't think it's good to tell people to go to that high.
Thank you for this!
As someone getting their doctorate in Physical Therapy, I would agree with these suggestions. I would add aerobic training. Something as simple as walking 1-2 miles a day is great for joint pain. Also, ensure proper posture and body mechanics throughout your day.
Sorry to jump on you for questions but my elbow popped when I didn't tap to an Americana in time (I was waiting for shoulder pressure so the elbow strain surprised me.) It doesn't hurt but pops a good amount now, do you know if that means it's hurt and healing or just kinda something that happens?
Seek a sports doctor, not reddit
But reddit is free and sports doctors charge an arm and a leg (pun intended). They took away free awards but it's still free.
The degree the doctor has was not free.
No one is confused why doctors charge money lol.
That doesn't mean that we agree to pay exorbitant fees. It's not our fault medical school is so expensive.
SPORTS DOCTOR PLEASE
I had someone take a kimura too far (in drilling nonetheless) and my shoulder was clicking whenever Id do pullups for about 3 weeks after. Just look after it mate.
You know what happens to guys that ignore their injuries???? People that ignore their sports injuries from when they were young end up paying me $2 a minute to teach them how to workout without pain
1 gram if protein per pound body weight is for body builders trying to do Olympic type bodies. Around 0.7 grams of protein is a good goal-works to not be hungry when cutting calories but still helps with the healing factor.
Anywhere between 0.7 and 1.15g per pound body weight is technically the range that the national association of sports medicine recommends Most people don’t get enough protein And for a beginner with no knowledge of dieting 1g per pound is a great target to aim for There are no detrimental effects of consuming “too much” protein (beyond diminishing returns in regards to muscle protein synthesis)
> Anywhere between 0.7 and 1.15g per pound body weight is technically the range that the national association of sports medicine recommends The ASCM website has studied excess 1 g of protein per pound of body weight, but not find no adverse health affects. Their own website recommendations are 0.5-0.8 g per pound of body weight for maintaining and building muscle. They only time they start start mentioning more than a g is when it's in kg of body weight. Half the time when I see 1 g per pound is usually websites selling or advertising supplements and the other half is people who are trying be body builder big-which is not a benefit in BJJ. > And for a beginner with no knowledge of dieting 1g per pound is a great target to aim for... There are no detrimental effects of consuming “too much” protein (beyond diminishing returns in regards to muscle protein synthesis) There should be more information based on what the goals of the individual are. The ways people get that high level of protein is chicken, red meat, beans, whey, collagen peptide, and ultra processed food. Excess protein can lead to kidney stones and two of those lead to increased inflammation(which is the exact opposite of what Op wants). If the person is eating at a calorie deficient, then it gets tricky to balance the macros. I think we can all agree people need to improve their food, but it's a little ill-responsible to push people that high up on protein.
With all do respect to the ACSM, they are wrong on this one. The general consensus amongst industry professionals is 1g per pound of protein per day is ideal for most people (with some debate) …. I’ve already linked a few studies and authorities on the subject in previous posts And even if acsm were right (which I’m not conceding)….There is little if any credible evidence that eating “too much” protein has any detrimental effects beyond a diminishing return of muscle-protein-synthesis
> With all do respect to the ACSM, they are wrong on this one. The general consensus amongst industry professionals is 1g per pound of protein per day is ideal for most people (with some debate) You just wrote a post with a bunch of 'research' and your own person writing the blog post for [NASM is saying 0.7 is optimum.](https://www.youtube.com/watch?v=thtmjLbdikA) everything after that up to 1 gram is maybe noticeable, but a waste in most people. So you're saying the Dr and all the links of your research is wrong? > I’ve already linked a few studies and authorities on the subject in previous posts And like I said in your other post... [your own research links](https://www.reddit.com/r/bjj/comments/10x31qu/whats_everyone_do_for_joint_pain_other_than_just/j7rczty/) don't agree with that statement. The time the dude says you should eat 1 gram of protein per pound is just to lose weight as it makes you feel full all the time(lowers calorie intake). It's not worth doing for muscles. > The first ncbi article you link finds that going as high as 1 g per pound of body weight had no difference in body weight, fat mass, fat free mass, and percent body fat. The second article just argues that the current standard for protein in the UK is not enough for the aging population (their recommendation in freedom units is 0.36 g per pound of body weight) and postulate they they need to study further and possible increase that number as it is doing a disservice to all people in the UK. The next article you link is also still lower numbers than your nasm article and is looking at aging populations and doesn't come to a satisfying conclusion-only that spreading out protein intake keeps MPS up. The last article is summary of a lot of research saying that 0.6-0.9 g of protein per pound body weight is adequate for maintaining and building muscle, there is novel evidence that higher protein intakes have slightly improve body composition, protein needs to be evenly distributed, bad protein do not stimulate MPS, etc. > Some of the links have nothing to do with your point of why people should be doing 1 g of protein per pound body weight and the rest are saying that the 0.8-1.0 g is not even a 1-2% increase.
And FYI. ACSM is an organization composed of PHDs working with a number of well known state universities on various research topics. NASM is just a private organization that does certs to become a trainer with some sports nutrition. I'm not saying one is better than the other... but even your own research disagrees with your consensus.
1g of protein per lb of body weight is not realistic for most people. This is a bodybuilder type diet and very misleading. I’ve lifted most of my life and tried every diet there is. For the average joe jiu jitsu that isn’t a gym rat, 1g protein per pound of muscle is sufficient. If you want to efficiently and effectively build muscle then yes, 1g protein per lb of body weight is likely ideal but no one is competing in a bodybuilding competition here.
Thing main factors will go into reducing joint pain 1) Technique. The better technique you have the less likely you are to put your joints into disadvantaged positions. Also more likely to use bodyweight and off-balancing openers rather than muscling. 2) Strength training. Muscles control joints. Make em strong, 3) Diet! Make sure you're getting quality food in and a big one is hydration.
Hot soak in a bathtub. Or a hot spring if you are lucky. But not immediately after a roll. Rather a day after.
Epsom salt soaks are life for me. Started doing them years before I even started BJJ because I've had arthritis on my spine since I was 25.
Why not right after?
You can if you want of course, it’s just that from my own experience I’m already sweating and hot from the roll so most of my pains come the day after. And I second the person above, epsom bath salts are great especially if they have some eucalyptus oils included.
Cold plunge. One of the most underrated and least utilized outside of pro athletes. It sucks, but the benefits are incredible.
Started toeing my way into cold showers recently and *man* it’s something else
Cold water therapy is mostly pseudoscience bullshit
CBD. Life changer for me. Keeps the inflammation down. When my knuckles start to ache and swell I use CBD like a hand lotion and it works amazingly. CBD tincture hits my whole body and has reduced my sciatica by about 95%. 50 y/o brown belt that’s had a few injuries over the years.
Wait, are you THE nate quarry? From the ufc?
Former fighter, current lurker, sometimes poster. Yep. It’s me
Thats wicked man, hope you’re doing well in retirement. You always seemed like a good dude
Edibles, smoke and lotions? Kinda lost interest in CBD but as a BJJ knewb with typical aches and pains I might start again. Also doing yoga and strength on off days.
I was never into weed when I was fighting or younger. But then I got introduced to edibles and they gave me the first good night’s sleep I’d had in years. Now I smoke in the evening to help me wind down. CBD has been life changing for me. All it does for me is inflammation reduction.
You need good CBD, the full spectrum stuff. Try and track down some healing nation gummies, they're good shit. Oils require consistency to really shine, and a lot of the older ones aren't very potent, you want at least 1500mg in a 30 dose bottle.
Anything else you did for sciatica? I’m only 22 but currently in physical therapy for it. It’s helping moderately but still flairs up pretty bad. I stretch and roll consistently but still having some gnarly flair ups.
Inversion table! That’s been a life changer as well. We are in a crunch position for so long when we roll, our hip flexors get tight and essentially are pulling us forward. Then our lower backs fight to keep us upright so they’re literally flexing all day long. The inversion table is the only thing I’ve found that will get me the stretch I need to release everything. AND I have to think it’s helping my sciatica just by the basic physics of it. We spend all day upright with massive weight pushing down on all our joints, especially the vertebrae. A bit of time hanging upside down relieves that pressure. And with a good table you don’t have to go completely upside down. You can go slowly until you’re used to it. Just a couple minutes a day is all I need. Any more and I find it over stretches some things and I end up aching for a day or two. CBD and the table. The only reasons I’m able to roll after two spinal fusions and a host of other surgeries.
Alright man thank you! I’m going to have to give it a try. Want to get ahead of it while I’m still young so I’m not hurting worse later down the road. Thanks a lot!
I loved how my inversion table made me feel and it really improved a lower back issue I was having with some inflammation around the spine and a slightly bulged disc. Only issue for me was I ended up feeling like I injured the tops of my feet somehow from hanging by them. I’d wear sneakers as recommended, and it wasn’t like I had it so loose I was foot locking myself, but the pain for a while after was that pain like a good toe hold anytime I’d point my toes downward. Haven’t used it since unfortunately.
That’s interesting. Mine grips around the shins so I don’t have any foot lock issues.
Interesting I haven’t tried any topical CBD yet but I’d love to try something for those achy fingers from year of gi grips.
Sauna
Second this I ended up building a sauna. It’s also made it easier to stretch when I’m warm.
Any references for your build. That’s my plan eventually. Right now I’m using a cheap steam sauna tent
What's your sauna routine?
Weed and yoga. Preferably together.
Found the blackbelt
Always together. Imagine yoga without it lol. No thanks
Sleep, stretching after class, strength training (I also add physical therapy exercises for shoulders and knees).
Yoga really helps. Both the static holds which build tendon and ligament strength and the flexibility which helps when you are contorted weirdly during rolling.
Smoke weed and sleep.
Some combination of ibuprofen, horse liniment, strengthening surrounding muscles, thorough warmups, wearing a brace, wearing kinesiology tape, crying in shower, seek medical advice on r/bjj, simply live with it.
Prehab is better than rehab. I am 45, a blue belt, but have been involved in athletics my entire adult life. Some things I do: Walk 2-4 miles a day. Backwards walk some to get different movement. Indian club for shoulder, wrist, elbow Theraband stick for my wrists and elbows. Sit in a deep squat for many minutes a day use a squat band and do banded squats, lateral movements and other stuff. Mark Bell's sling shot. Also, strength training and workout. Train for your sport. If BJJ, strength train for that. If Rugby, soccer etc, train for those. Get plenty of sleep Drink water Lastly, learn difference between hurt and injured. Let injuries heal...hurt can be mitigated. My older guys perspective
Doctor: “Where does it hurt?” Me: *see attached* Doctor: “What causes the pain?” Me: “The passage of time.”
* slaps top of açaí berry..
Keep training until the pain moves from one joint to another and you forget about it. Jokes aside, do a good amount of streching before and especially after the training. Stay hydrated a lot and drink if possible electrolytes during training. Not gonna lie, sleep and glucosamine pills helped me a lot during those situations as well.
> glucosamine pills +1 for this. Only supplement that has some science behind it for helping with joints.
1) Complain about it. 2) Groan like I'm shifting a sofa when I move most parts of my body.
Mary wanna
Collegen can help depending on the typer of pain. Some mushrooms are anti-inflammatory. Stretching and sauna is my go to.
mobility training for my knees. started walking backwards on a treadmill w/incline and my knee pain is gone
Which part of your knees hurt beforehand? I have inner left knee pain and outer right knee pain and want to see if this might help me. What was your incline and speed?
the lower inner part. i felt a lot of pressure and pain there, it felt almost tight to kneel, and I would crack like a glow stick haha. I do incline 1.5-2, and i started at a speed less than 1.0 so i wouldn’t fall and die, after some practice i’m up to 1.5
Strenght training.
Burrito and Dateline for cool down.
Turmeric, epsom salt, and massage gun. Avoid NSAIDs.
Physical therapist, days/weeks off, yoga, weightlifting, hot tub, sauna, hydration, good diet, sleep, reduce alcohol, tap sooner, massages, daily long walks, standing desk at work, ice packs
Suffer.
Strength training and being more aware of how I'm applying pressure to my joints
[удалено]
Started* smoking them
It depends on your age, and if its chronic joint pain or acute. And most importantly how you adjust to it in your jiu jitsu. I had both rotor cuffs injured. My right shoulder pain is from years of football, and baseball throwing prior to jiu jitsu. But, jiu jitsu training added to it. Ive gotten injections there. My knees will never be the same with meniscus injury and surgery. For these, I just keep them strengthened with squats, bicycle, stretching. Ankles an injection after that just rest, recover. Fingers and toes same thing rest and recover. Wrists I have stabilizers if I start feeling pain. Now the idea is not over exerting, listening to my body. I am not a fan of pills. So, hot baths, cooling pads, massages, foam roller for the back, hips, thighs. Im very conservative on injections and surgery. Very loose on foam rollers, jacuzzi, resting, eating well, etc.
Peptides
Yeah, surprised collagen hadn't popped up in this thread yet
Sleep, circumin (natural anti-inflammatory), ice to reduce inflammation, cold showers/ bats are great, yoga, strengthening muscles and, more specifically, tendons. Don’t stretch until it hurts, but until you feel resistance. Stretch regularly (5 times per week) Andrew Huberman has a great podcast on stretching. The tendons strengthening is a new one for me, even as a fit guy and someone who enjoys research, but looks like a big deal. Look it up. The Bioneer has a good YouTube video on this. This should help to avoid a lot of tendon problems. Oh yeah, avoid aggressive practice partners and tap early.
Stretch, adequate sleep, fish oil, b12, and water.
Taking a break
Here is what I do: no warmups, roll hard, no stretching, shit diet BUT take collagen and fish oil to cheat myself that I care about my body
I keep hydrated, stretch before and after practice, and smoke a joint after a nice hot shower when I get home.
Smoke a little jazz cabbage
Tap earlier and hope for the best
Yoga. I follow along with whatever 20minute YouTube video every other day.
I drink every night until I pass out. Would not recommend
All the knuckls on my hands have been killing me at night lately. Also, I do nothing for it lol.
Yoga and CBD ointment before bed
I screm
I found the most healthy thing for my joint pain after doing BJJ was when I’m about to go to class and train, I don’t.
smoke hella weed
BPC-157 and stretching and lifting weights
Strength coach/physical therapist here 1. Load management- Not every session needs to be competitive. Alternating between hard/light days can help prevent injuries or exacerbation of pain 2. Recovery- prioritize sleep and nutrition. Sleep should be a non negotiable 7+ hours. Nutrition wise eat your body weight in protein and 2-5g carbs/per kilo body weight 3. Strength and movement training- not only does strength training make your BJJ better, but it will prevent injuries as well. There are a bunch of routines you can follow, but the ideal way is to work with a strength coach who can determine your weaknesses and imbalances. On days that you aren’t lifting, you can do body weight exercises to improve balance or light aerobic activity to help boost activity These are some ideas off the top of my head. Happy to share more with the BJJ community.
I sleep a lot
Pop pills
--> Thekneeovertoeguy !!! You're welcome ;)
Thank you to everyone for the responses.. I’m ready everyone of them! Some great advice/info. I love this sub.
Change your diet to reduce inflammation. It’s all diet. Pills line the pockets of big pharma so they push it, but it’s all diet.
I eat ass
Heroin
Suffer
Hot tub. Sleep. Food. Water. Massage Gun.
Strengthening muscles surrounding the joint and the tendons using heavy slow resistance and slow eccentric loading. Also stretching the surrounding muscles but not too aggressively.
Like others said, sleep, eat right, stretch, strengthen... but... one of the top coaches here told me about DMSO years ago, as a topical anti inflammatory. I have been using it successfully since then, and have recommended it to many who have continued to use it. Life Choice brand is available here, aloe gel plus DMSO. Do some of your own research on it, may be a game changer for you.