I’m going to be covering some stuff on various injuries in MMA, as I’ve been experiencing a few injuries myself lately.
Recently, I’ve experienced a concussion (non-MMA related) and a hand injury (boxing).
I also just attended a workshop where I learned some new stuff for shoulder injuries.
So I just want to know what injuries you have currently or you’re recovering from?
Vote below and it will help me help you!
[poll id=”11″]
If you’ve got any other Comments or questions, leave them below.
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My arm is giving me some issues… I’m experiencing some really uncomfortable pain in my outer bicep, and lower tricep area around my elbow but it’s not my elbow just above and around the pain also shoots up to my shoulder a bit. I got it from holding the pads for right kicks and left hooks in Muay Thai class, it’s my left arm and when I throw my left hook to hit the pads it hurts a lot too. what is this, and more importantly how can I treat it and or avoid the problem. Thanks.
My arm is giving me some issues… I’m experiencing some really uncomfortable pain in my outer bicep, and lower tricep area around my elbow but it’s not my elbow just above and around the pain also shoots up to my shoulder a bit. I got it from holding the pads for right kicks and left hooks in Muay Thai class, it’s my left arm and when I throw my left hook to hit the pads it hurts a lot too. what is this, and more importantly how can I treat it and or avoid the problem.
i broke my hand a year ago and have a perminent screw and wires in my left hand. i was wondering how long i should wait to train MMA style again.
Recovering right now from broken rib. I also dislocate often thanks to hypermobility – it’s a blessing and a curse with bjj. Strength training has been helping to cut down on dislocations.
I am recovering from a partial distal bicep tear. i actually fell at work and tried to catch myself, and I felt a burning immediately in my left bicep. It has slowed my training, but I do try to keep active.
Was practising judo throw, fucked it up.
ALL YOU LOW BACK PROBLEM PEEPS:
Try this first:
http://ericwongmma.com/lbp-part-2-the-damage-control-routine-video/
If it works well, you’ve got to follow my Bulletproof Back program:
snapped LCL while training with some of my pro fighting buddies…..
Had a mixed sports background including soccer/football, rugby union, kickboxing, MMA, cricket etc and between ages 22-32 suffered torn rotator cuffs, torn ACL, hernia, torn adductor tendon, broken wrist, broken ribs, broken tibia, torn ankle ligaments and 6 concussions (2 requiring hospitalisation). Approaching 40 this year and contact training has been removed from the program after a very short lived return to full contact judo/kosen last year. Now just want to be fit enough to run around with my kids and hope the work I’m doing now will delay or negate any ill effects of my past injuries.
Like they say, wounds heal, bones mend and chicks dig scars.
I have neck problems for about 2 years that has stopped me from playing sports and working out.,works out I have a herniated disk between C5-C6, and also recently twisted a facet joint at T8 4 weeks ago that Im still recovering from. May be related to my herniated disk as I have never had back problems before.I had a cortisone shot at my C-5-6 and was the worst experience ever. It has helped my neck a little but currently undertaking physio to strengthen my neck muscles. If anyone can recommend something to help my recovery would be much appreciated, would do anything to avoid surgery.
Hey you should check out prolotherapy just google it it can help with all sorts of joint problems without surgery hope it helps
Prior to my mma training i have sustained a broken wrist, knee, right rib, and left collar bone. I have actually been to pysical therapy, but have recovered with less positive results than the alternative. I find Yoga and Tai Chi are the best forms of physical therapy for many reasons.
I was diagnosed with ulnar neuropathy after competing in a kettlebell competition. I have no “carrying gate” 0% according to the physical therapist, chiropractor, soft tissue specialists that I have seen.
Also have a tailbone issue from doing leg presses 2 years ago, Im 5’1″” 110 lbs, 52 yeas old female was pressing 360……I have since then been in pain from almost every type of workout I do. Light weight, bodyweight, plyo….yoga…..been in constant therapy, massages, chiropractics…..everyone scratches their heads to why my alignment wont “stay”….my form is great, Im a personal trainer, been lifting for 25 years….feels good for 2-3 days then really bad pain…x-rays show SI joint always tilted. HELP!!
Hi I am Eric, I am an amature mma ist, and i have been reading on about injuries individuals have had, and have lived with when i read your comment i became interested, and was wondering if you could tell me more.
I had a grade 3 ACL tear and I’m currently recovering from that with PT and Prolotherapy you guys should really check out prolotherapy it works like magic I’m 4 months into therapy and my acl is almost 100% btw even though my acl had a grade 3 tear there was still a little bit of tissue connected so was still possible to fix it
i took a leg kick below my knee a couple months back during sparring that dropped me straight away, i thought it was just a bad dead leg (although ive never had a dead leg in the lower part of my leg) but after a few weeks it was still hurting so i went to see my doctor. she said it is a bruised nerve, ive never heard of this before but it is very painful!
i keep injuring my right rotator cuff. it happens everytime i workout on the heavy bag. i make sure im wormed up and everything else, but nothing has helped
Kept re-injuring my wrist with uppercuts. My coach stared adding 4-5 layers of tape on top of wraps, right at the wrist and it helped a lot.
Hip issues were my downfall! Couldn’t train BJJ or takedowns. Kept me out of any hardcore training for months, Finally went to a chiropractor for help.
Hoping your strength & conditioning program will help me going forward!
Lower back pain and neck pain not sure what started it but it has been hurting for awhile now the only releif i’ve found is sleeping on the couch with my legs propped on a pillow if i dont do that it bothers me all day its affecting my whole life can barely train i think heavy bench press may have started the prob but any insight would be helpfull thanks
pain at top of elbow/forearm when i grab something with fingers only. And i think i have a partialy torn bicep tedon at shoulder
hey mate
i had something similar that gave me pain in the spongey bit on the outside of my elbow.
apparantly caused by too much work squeezing with the hands, ie the combination of lifting weights, grabbing gis, wrestling etc., strengthens the muscles too much in one direction.
solution was to get a few rubber bands around the outside of the fingers and use those as resistance while you open the fingers out as wide as you can.. working the reverse of the gripping motion if that description makes any sense.
may not be related to what you have but worked wonders for me, i did a few sets of 30 or so throughout the day and it started clearing up for me in a week. now just do them every so often and i haven’t got a repeat.
hope it helps, good luck
That is some good advice man,many injuries are related to muscle imbalances, but when it comes to forearm/elbow issues few people remember that simple advice.. we tend to develop a lot of grip strength and never work on extension and the elastics seem like an awesome solution and one that we can make simple improvement just by progressing with sronger elastics.. cheers
Snapped LCL, torn ACL/PCL. crushed peroneal nerve leading to foot drop
Caught a guys kick, spun him and dropped his full weight on my the side of my right knee, bending the leg inwards and wrecking it (muay thai sparring)
Waited a year for a reconstruction, had this 4 weeks ago so now on crutches for 12 weeks. Surgeon took a hamstring graft from the left leg and made a new LCL, Had 11 staples in left shin and 18 staples down the outside of right knee.
Foot drop healing very slowly so gonna have a limp for a while yet, hoping to get back to training in the next 6 months with ankle brace + boxing boots after nearly 2 years off.
FYI my injuries aren`t new and I just live with them:
Shoulder hurt 2 times: bike-accident and dancing on / falling off folding table
(perhaps u know the Oktoberfest, cheers)
So I absolutely couldn`t move left arm for a week and recovered slow…
My collarbone still IS dislocated and just about 1/2 inch away from normal position above the shoulder.
A specialist for shoulder issues wouldn`t make the surgery because of the risk involved.
And my right ankle got hurt by, I guess, walking about 40 kilometres
(got kicked out by my girl and wanted to clear my mind, so I walked all the way home)
Had a surgery after getting more and more pain. Arthroscopy … and recovered well but
it´s still VERY sensitive to some movements.
🙁 So I had to quit hitting the bag / kicking with right foot
Knee: Hyper extended and dislocated after training. I think it was from the jumping squats I added to my training regime. I took three months off (totally, only did stretching and very light training which didn’t involve weight bearing on my knees), then eased back into training and it’s been fine.
Feet: Balls of my feet feel feel stressed and very sore most of the time after training, to the point that I am limping for a day afterwards! I’m a sprinter and use the forward part of my foot more than the heel and am worried about stress fractures.
Hi Eric,
I am suffering concussion myself atm too, had a full brin scan an bleeding etc but man do I have a headache! headache fro a week now and lack of memory – wondering how you are recovering apart from rest as well?
Interstingly I also have a fractured wrist damn it so no boxing or anything strength wise 🙁 either
cheers
Get well soon
Grade II groin strain that ended up nearly being a rupture.. Nearly 5 months recovery, happened during pre fight camp, combination of slippery mats and pinching my sparring partners leg between mine attempting a single leg. Straw that broke the camels back apparently, not good at warming down though have a decent warm up routine.
Raises two questions I’d be very interested in hearing an answer to:
1. Is it possible to create a warm down routine that runs over a week cycle, one that has a core bunch of exercises that targets high risk areas each day but also cycles through other areas of the body on different days so week to week every muscle group is worked. Could save time each training session (especially those 10pm finishes) and make it more likely that warm down/recovery its done.
2. A Chiro I saw during my recovery suggested that muscle imbalances played a big part in the injury, is there a pre-hab routine similar to the above that could help prevent this? Perhaps these routines are one and the same.
Not necessarily looking for the answers here, just topics that bounced around my head during the recovery, could be the focus of a future article or program. Might be interesting to others here too.
Glad to see the 2 I voted for on the top of the list!
Shoulder from a flying armbar where I landed right on my
Shoulder and the tendons are still swollen, it’s been 3 months
Now.
Knee from an idiot training partner not stopping a toe hold after
A tap…can’t throw any strikes now as the lateral movement and twist
Just kills!
Couldn’t find much on net about recovering from knee submissions
So would be very happy to get some info DJ Wong
Ive been battling with lower back issues for almost 5 years now (Im only 30). I had my first bad flare up out of no where, my back felt a little sore as I was sitting on my bed and when I woke up in the morning I could barely move. Found out I have 2 herniated discs (L-4 and L-5) with bilateral tears. Nothing has helped but a memory foam mattress started helping. I have been noticing relief this year and the flare ups are not as often and not quite as intense but I still have to pay attention to bending down to tie my shoes. It can get very frustrating since I cannot do a lot of the power lifts like squats but hopefully it will slowly continue to bet better as time goes on. Any input from others is always appreciated.
for me its all on the right side.. replaced knee ligament, strained groin, tennis elbow and achy shoulder.. damnn
lower back problem has resurfaced, sciatia pain in left leg, limping along and unable to train, just
glad i can still manage work. Attending sports therapist at the moment and doing loads of stretches, alas no time scale on the recovery.
Left shoulders hurt since a lot of time when doing lead hook.
And since one month my left knee as been twisted in BJJ from a standing guard pass(me) and the guy from his back tried to sweep me by twisting my lower left leg and tiwisting hit. So since then all twisting with this knee hurt a lot, I cant add pressure on my inner knee.
Sorry for my bad english Im from Quebec 😉
Thumbs up for your blog Mr.Wong !
Upper back. Something that no doc or specialist knows what to do with. All of them focus on lower back issues.
Knees. After some wide stretching they became painful, never went away.
(returning when pushing to hard) Inflamed right achilles heel, inflamed pubic bone, pain in upper right pec, left foot, knock, right wrist,…
Also pulled muscle in leg
Flying knees can really destroy your ankles if you land badly!!!
GSP’s way, blown ACL had reconstructive surgery and rehab. (the similarities unfortunately end there though…lol)
Fingers and toes (or top of the foot)are common small injuries for me as we’re sparring gloveless with kicks.
I had a knee surgery more than 10 yrs ago which I believe is causing the muscle imbalance. I had been to chiropractor, physio therapist, massage therapist and feel a little bit of relief but my job as primary product inspector requires me to be standing all day which does not help my back either. I still teach Kali and Dumog on the side. Any suggestions on how to alleviate or fix my back pain would be appreciated.
The lower back. It all started with an injurie at the neck. I started compensating with my whole body and ended up injuring the lower back. Now it keeps on coming back after weeks of resting and some visits at the chiropractor. It’s remarkable that I’m not the only one with that problem in my gym.. four other guys are experiencing the same problem.
Pulled lower back, likely bad form doing good mornings.
Transient knee pain, possibly related to previous ACL reconstruction.
Elbow from the ARMBAR!!!
I have torn my inner groin muscle in the past four years 3 separate times and it takes forever for me recover to the point I can even put someone in my guard without pain.
Had a hernia too… Should put that option up there lol
Knees from being 6’7″and doing takesdowns or defending them all day. Left elbow from throwing countless jabs. Hand and wrist from who knows what. And lately my thumb maybe from a few dirty training partners who do small joint locks.
Pulled groin took over a year to heal.
I hurt my lower back from something (I honestly dont know what), but it didn’t hurt immediately. I felt it the most the next morning sitting up in my bed.
~9 days and it still stings a bit when I bow, or something.
Partial triceps tendon tear from muay thai elbow. Had MRI done, 3 months of physio, ice, heat, corstisone injection still not healed, very frustrating to say the least!
Shoulder was dislocated in a humvee wreck and reinjured while kimurad for the most part self rehabbed and overuse injury in my right wrist
Rotator injury and bone spur removal.
Apart from the usual ‘cuts & bruises’ I strained my calf while trying to perform a (little too high)kick in Muay Thai training. Comes with age, I’m afraid (I’m 54).
Thing is, I always thought things would go easier when you get older, well, they don’t. I’m spending more and more time trying to keep up my strength, stamina and flexibility.
Oh well, another 4 weeks and I’m back on the mat!
What about a pulled groin? ( Happened throwing hard knees on Thai pads)
I have a ‘sprain’ tricep tndon (attaches the tricep to the elbow).
Not sure if this is injury or not… but have been experiencing some typical knee pain going up and down stairs…. not all the time… and unpredictable. Enought to lack confidence when goong up and down stairs… I have been doing one legged squats, one legged RDLs… with and without weights. How can I strengthen by knees. There are many theories and articles out there. Some say use leg extensions, some say stay clear of them… Is there any secret sauce out there?
Mike – I have the same. The ‘medical authorities’ did MRI and showed me how the knees were worn – they wanted to do replacement, but instread I went to a chriopractor and still have the orginal equipment. This has been gong on for the last 6 years.
Try trigger point therapy, you can find a lot about that on the internet. It really helps a lot, and easy to do by yourself.
Mike, riding often should help your knees – easy gear to start with, spin lots, and aim to get out of the saddle for flats, and hills, at regular intervals. Pushing yourself on the bike should yield results, but start slow and build up.
Once you feel stronger there, Eric’s anerobic circuits would be the go.
The one injury that does my head in is a weak ankle that always needs strapping, and can fail with level changes.
Man, I’ve had this toe injury for about 3-4 months now. I took aboits still.extreemelyut 6 months off from training because I couldn’t afford gym dues and when I started training again it started to feel tender. A few weeks ago I rolled it while sparring and it hurt really bad, got swollen and all bruised. About a week later it happened again. I took a week off and
Its still extremely sensitive.
Trying to roll & train with a sprained right wrist,hard to do bjj & muay thai .
like this ,but ,I’m not going to be on the sidelines because of this.I just wrap it up take an analgesic and just go balls to the wall.Don’t want to miss anything. Thanks Eric love your blogs & info.
Nice timing on this one, Eric. I’m just suffering through a few knee issues at the moment with a major event next week. Recovery is slow and low, man.
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