The Physical Demands of Jiu-Jitsu

How to Take Care of Your Body

Ilro Lee
3 min readDec 17, 2022


Photo by InkkSudios on Canva

It’s no secret that Jiu-Jitsu is one of the most physically demanding sports in the world. However, the importance of taking care of our bodies when training may not be as well-known. In this essay, we will explore some of the physical demands Jiu Jitsu places on our bodies and how we can mitigate these effects through proper care.

The physical demands of Jiu Jitsu

  • Jiu Jitsu is a physically demanding martial art that requires a high level of physical fitness and endurance. It involves grappling, joint locks, and throws, which can put a lot of strain on the muscles and joints.
  • Training can be intense, with sessions lasting anywhere from one to two hours, and can involve drilling techniques, sparring, and live rolling. These activities can be very tiring and can leave the body feeling sore and fatigued.

The impact on the muscles

  • Jiu Jitsu training can be tough on the muscles, as it requires a lot of strength, power, and control. The muscles in the arms, legs, and core are all used extensively during training, and it is common for people to experience muscle soreness and fatigue after a training session.
  • The neck, back, and shoulder muscles are also heavily engaged during Jiu-Jitsu, and paying attention to these areas is vital to avoid injury. It is a good idea to stretch and warm up before training to prepare the muscles for the demands of the sport.

The impact on the joints

  • Jiu-Jitsu can also be tough on the joints, as it involves a lot of twisting, turning, and bending. The wrists, elbows, and shoulders are especially susceptible to injury. It is important to protect these joints by using proper technique and wearing protective gear, such as wrist wraps and elbow pads.
  • The knees and ankles are also vulnerable to injury in Jiu Jitsu, as they are used to absorb the impact of…



Ilro Lee

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