Are you getting hip pain when transitioning between positions in Brazilian jiujitsu (BJJ)?

Do you have trouble positioning your leg to make an effective submission?

What is the function of your hips in BJJ?

Hips are one of the most important areas of the body when it comes to peak performance in BJJ. They help with key functions such as movement of the lower limb, stabilisation of the pelvis and lumbar spine and driving power for distal athleticism. 

Its structure as a ball and socket joint naturally makes it quite mobile. Due to the high degree of freedom this joint has, the muscles, fascia and other surrounding structures help provide stability to the joint so we can use it in a purposeful way. Efficient movement in BJJ relies heavily on having both the required mobility and stability of the hips to execute attacks, defend positions, transition as well as control of your opponent. 

Sedentary behaviour is on the rise and is a major contributing factor to mobility and stability dysfunction, especially around the hip joint. Once that freedom to move is lost, our bodies find other ways of adapting and compensating to meet our physical demands. This loss of motor control is often something that goes unaddressed and is essential to overcome, even in the absence of pain.

Why do I have pain?

This is a very good question and is one that always starts with…it depends. The amount of pain you are in can depend on several things. Our goal is to determine why you have pain using a holistic lens as well as understand the demands of your body, week in week out. Firstly, it is essential to take care of the fundamental pillars of health which include: sleep, stress management, exercise and nutrition. You’d be surprised at how many people have pain because one or more of these areas are being neglected. 

At Focus Movement Therapy, we strive in giving our community high quality manual therapy and a comprehensive exercise plan to help restore function and reduce pain both in the short and long term. Being strong and robust takes work but it will ensure you get results that are not just attainable but sustainable

Worry less, move more…

One of the common misconceptions with rehab is that rest will fix the problem. This is true to a degree because the human body has natural healing mechanisms. However, pain that persists longer than 1-2 weeks should be addressed sooner rather than later. When we assess movement, we look at movement patterns as compared to isolated regions of the body. This allows to see the big picture and see how the painful area(s) interact with the rest of the body. We will then work with you to address any mobility restrictions, motor control deficits or weaknesses that may be contributing to your pain. 

If you have pain in your hip or any other injuries that you’d like us to help coach you through, give our clinic a call and we would be happy to book you in for an assessment.

 

John Ibrahim

B. Physiotherapy (Hons)

SFMA | FMS

APPI Pilates Instructor