BJJ elbow injuries: armbars, hyperextension and recovery
The elbow is the joint most commonly injured in Brazilian jiu-jitsu competition, and the armbar is the usual culprit. A study of injuries at BJJ competitions found the elbow was the most frequently injured joint, with the armbar the most common mechanism, and the authors proposed recognising it as its own mechanism of elbow hyperextension injury (Scoggin et al., Orthopaedic Journal of Sports Medicine, 2014). Steven trains BJJ himself and sees plenty of sore elbows. Here's what to know.
What happens to the elbow in an armbar?
An armbar forces the elbow into hyperextension, bending it backwards beyond its normal range. Depending on how far and how fast, that can strain the muscles at the front of the elbow, sprain the ligaments on the inside of the joint, bruise the back of the joint as the bones jam together, and occasionally cause a dislocation or fracture. Late taps, quick or explosive submissions, and scrambles where you're defending with a straight arm are common stories.
What are the most common BJJ elbow injuries?
Hyperextension sprains are the most common: pain on the inside or front of the elbow, difficulty straightening fully, and swelling. Ligament injuries on the inner side of the elbow can cause pain when the arm is pulled outwards and a feeling of looseness. Grip-heavy training can also cause gradual-onset tendon pain on the outer or inner elbow, similar to tennis or golfer's elbow, and repeated pressure on the point of the elbow can inflame the bursa there.
Our post on tennis elbow vs golfer's elbow covers the tendon side in more detail.
When is an elbow injury from BJJ serious?
Go to an emergency department if your elbow looks deformed, you can't bend or straighten it, or you have numbness, tingling, coldness or weakness in your hand, as these can mean a dislocation, fracture or nerve or blood vessel injury. See a doctor promptly for significant swelling or bruising, pain that stops you using the arm, or a feeling that the elbow is unstable.
How long does a BJJ elbow injury take to heal?
Mild hyperextension sprains often allow light drilling within one to two weeks and full rolling within a few weeks. More significant ligament sprains commonly take six weeks or more, and dislocations or complete ligament tears can take several months and may need a specialist opinion. You're ready to go live when you can fully straighten and bend the elbow, grip normally, and bear weight through the arm without pain.
Can I keep training BJJ with an elbow injury?
Usually, with care. Drill and do positional rounds where your injured arm isn't exposed to armbars or heavy posting, tap very early to any elbow pressure, and let your training partners know. A neoprene sleeve can make the elbow feel more comfortable. In the gym, keep training legs and your other arm, and reintroduce pulling and pressing as the elbow tolerates.
What exercises help a BJJ elbow injury?
Rehab usually progresses from restoring full range of motion, to grip and forearm strength (wrist curls, reverse curls, forearm rotation and grip work), then biceps and triceps strength through the full range, and finally weight-bearing, pulling and pushing in grappling-specific positions. Strength at the end of the range, near full straightening, is especially important for returning to a sport where your arm will be extended under load.
Should I wear an elbow brace for BJJ?
A soft compression sleeve can make a recovering elbow feel more comfortable and supported, and is fine to wear. Hinged elbow braces can protect a healing ligament after a significant injury, but they're usually too restrictive for rolling. Neither will stop an armbar, so tapping early and building strength remain the main protection.
Can an osteopath help a BJJ elbow injury?
Yes. We assess and grade the injury, refer for imaging or a specialist opinion when there are signs of a more serious ligament injury or fracture, and guide your rehab and staged return to rolling. We also adjust your gym training so you can keep working the rest of your body while the elbow settles.
Should I ice an elbow after an armbar?
Ice can ease pain in the first day or two and is fine to use for comfort. More important is protecting the elbow from further hyperextension, keeping it gently moving within a comfortable range, and getting it assessed if swelling is significant or you can't straighten it.
How do I avoid elbow injuries in BJJ?
Tap early, especially in competition and with unfamiliar partners, as an armbar can do damage before you feel much pain. Keep your elbows tight to your body when defending, avoid posting with a locked straight arm in scrambles, and apply submissions slowly and with control in training. Keep up strength work for your arms and grip.
For the other common grappling injuries, see our guide to martial arts and BJJ injuries and our posts on BJJ shoulder injuries and BJJ injury rates. Book an assessment at our Berwick clinic. A 60-minute initial consultation is $149, with no referral needed and HICAPS on-site.
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Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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