How To Fix Impingement for BJJ (TAP OUT PAIN!)

 By  Shane Dowd , CES, CMP

 In 2016 I walked into a Brazilian Jiu-Jitsu (BJJ) studio for the first time...

😳 What I saw shocked me...

The instructor was on the mat rolling with a student. Suddenly, an errant elbow crushed his nose and blood 🩸 started gushing everywhere!

People around me gasped and the room got dead quiet.

🗣  I heard a few people whispering...

"Oh, this always happens with that kid" (the student).

"He's super aggressive and out-of-control."

"I avoid him at all costs."

💪 Miraculously, I didn't let this horror scene ruin my 1st day of BJJ.

I put on my Gi and started warming up.

"💩 happens!" I thought...
"I'm sure it was a freak accident..."

As luck would have it, no less than 20 minutes later I was face-to-face with the same student who had broken the teacher's nose.

It was time for my 1st ever no-holds-barred grappling session.

"Fuuudge..." I thought to myself.

Would lightning strike twice? Was my nose (or neck) about to get wrecked?

😅 Long story short...I didn't die.

The kid (a brown belt) certainly didn't take it easy on me.

After trying to choke, tap, submit and mangle me for 5 minutes, he finally managed to "catch me" right before the teacher yelled "TIME!"

Even though I got tapped, I was proud of myself.

🎉 I had made it 5 minutes (as a Day 1 white belt) vs. a brown belt.

Not too shabby!

In the weeks that followed, I realized I had a lot to learn.

However, I did have 2 big advantages that helped me survive intense grappling training.

  1. I'm athletic (thanks to my strength & movement training)
  2. I'm flexible (thanks to my flexibility & mobility training)

Even though I knew ZERO BJJ techniques, I used my athleticism and mobility to my advantage.

Unfortunately, after talking with a LOT of other BJJ athletes, I found out that many aren't so lucky.

😭 Many have lots of pain and tightness in their bodies.

Many have an "injury list" a mile long...

Many even have the same problem I HAD (hip impingement).

But most don't know how to overcome it.

Today's video is for those people. 



About The Author

Shane Dowd, CES, CMP is the owner/founder of He is also a sports performance & mobility coach specializing in injury prevention and flexibility for athletes.



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