Fix BJJ Elbow Pain - Two Simple Exercises For Grapplers with Sore Elbows

In a grip heavy sport like BJJ, elbow pain is extremely common.
There are many factors contributing towards this, but one of the main issues we come across, is imbalance through the muscles of the wrists and forearms which then lead to elbow pain.
The two drills in this video can be done daily and work perfectly in your warm up and cool down.
Drill 1 is all about getting the wrists and hands limber.
Drill 2 is where we take a sledgehammer (in a mobility sense) to those tough, gunked-up forearms of yours.
Remember that while these exercises may relieve your pain, they're not a complete fix. You need to incorporate a smart structure around your strength and flexibility training in order to make permanent changes. If you need help with that you should check out our programs over at www.bulletproofforbjj.com/
Give these a go and let us know in the comments if they were helpful for you!
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[@caglargonul7366]

After experiencing a painful armbar and suffering a minor injury, I am recovering with this video. Thanks x 10000.

[@bensmith8930]

One day of this and the pain has reduced greatly. Thank you for this routine?

[@huskylord123]

Thank you...as a newcomer to BJJ, I was wondering why my inner elbows were aching. Good to learn these techniques. Much appreciated.

[@TheFineolase]

Your channel is a gold mine of great information for grapplers who give a shit about taking care of their body's.

[@bulletproofforbjj]

Thanks so much! We're trying to create more grapplers who care enough to look after themselves : )

[@_itsmiketorres]

INSTANT Relief from the first exercise. WOW!!! You nailed the root cause, tight/weak extensors. TY!!!

[@AlexTapia8616]

Had my first class where I couldn’t use my right arm from the tendinitis and this helped almost immediately even with light practice day one.

[@bulletproofforbjj]

Thats awesome!

[@jaydennielsen5796]

Great video!

[@alexander.e.gil111]

Thanks for the tips! Love the breakdown of why you are doing these exercises!

[@user-kc3bm8pz7o]

Thanks you!! I just tried them for the first time and it definitely decreased the discomfort I was having, not a 100% yet but my elbows are feeling better

[@meadhound5658]

Listened to the pod on elbow pain and was glad this was so easy to find to do the exercises. Thanks for your content boys

[@SolzheBitsyn]

instantaneous relief from one of these. Thank you!

[@WtFGankalot]

Thank you

[@Sandoz2]

Wow my tendonitis was getting really bad and today after training I realized I needed to actually do something about it instead of trying to let it “heal”. This exercise felt so good immediately and took a lot of tension off my elbow. I’ll be using this regularly from now on. Thank you!

[@bulletproofforbjj]

so glad to hear it! thats a win for everyone : )

[@jacobfoster4479]

This is exactly what I needed. Thanks, guys!

[@bulletproofforbjj]

you're welcome!

[@craigholliday]

thanks so much great exercises

[@bulletproofforbjj]

you're welcome!

[@stevereedatx]

Wow, excellent! This helped a ton! I’m going to start doing these regularly. Thank you!

[@bulletproofforbjj]

Glad it was helpful!

[@danhickman9956]

HOLY COW! This helped so much! I've been struggling with elbow pain for years now after boxing and BJJ. Doing this ONE TIME helped open me up. Thank you!

[@nikovelikov]

great video!

[@bulletproofforbjj]

Cheers!

[@MMAGUY13]

I thought my elbows were sore from all the grappling I do I’m on my hands and knees I thought it’s from rubbing against the mat I can’t believe I did this exercise and it instantly went away. Thank you so much.

[@boiret]

Thank you so much for this, bro 😉

[@bulletproofforbjj]

Our pleasure, hope it helps.

[@lifestylezwaks-jiujitsuand3690]

Awesome content! Very informational. Yiwww.

[@bulletproofforbjj]

Glad you enjoyed it! Yeew

[@kenoath5717]

Instant relief. Have had issues with golfer’s elbow (medial epicondylitis) over the past two year’s from pull-ups. Two sessions of this and the loss of tension in my forearms and absence of pain is incredible!

[@bulletproofforbjj]

So good to hear it mate! Glad we could help.

[@onewithnature8435]

Great exercises, new sub here. I have elbow and forearm pain from being put in an armbar. Would you recommend these exercise or something else? Thanks-

[@alanr6188]

Does this help with trapped ulnar nerve?

[@matejaraskovic9792]

This is amazing! I started BJJ one week ago, during the third training I got pain in my elbow. It was hurting me for a couple of hours after it, but it stopped right after I did the excercises you shared. Thanks, this gives me hope that I can overcome this problem and continue training. Would you recommend going through whole class once the pain arises or should one take a break? :)

[@mattfromm7478]

Damn JT, this Joear’ey kid is jacked. Love the video, will definitely incorporate into my daily stretching routine to try and help fix my jammed up elbows.

[@bulletproofforbjj]

Glad you like it brother!

[@gunanup]

Its helping me a lot in getting rid of a my elbow pain caused from Judo training

[@bulletproofforbjj]

glad to hear it!

[@davekapka1677]

Could this imbalance build into the tricep? I just started rolling and after class on the car ride home Ive got a dull throbbing pain in the middle of my tricep… no crazy armbar mishaps or anything, was thinking maybe I just strained the muscle? I dialed back to going super easy in the fundamentals class with just drilling and not weight lifting to rest it, but grip work and pressing today in class i can feel the pain (faintly) again.

[@humbertosolorzano9842]

guys! I just discovered your channel and got excited for your contents. I recently got a sprained wrist. Please, can you make a video about that issue? Of course, I got it practicising jiu jitsu as a white belt. thank you in advance. keep it up!

[@bulletproofforbjj]

Great to have you here! And yes for sure we can do something on the wrists. We've addressed this a lot on our instagram account. I will get a video out here on youtube that covers it too.

[@humbertosolorzano9842]

@@bulletproofforbjj My man!!! thank you! Ill follow ya right away!

[@WISDOMASH]

Just found this video pain in right elbow followed video once will Update on progress but felt really tight across the forearms shoulders and biceps

[@WISDOMASH]

But I totally agree I work at heights so constantly engaging Flexor digitorum profundus 😅😂 with my work also

[@WISDOMASH]

Oh yeah 🎉 it has eased up a little bit

[@WISDOMASH]

Nearly two weeks on great improvement & going to keep pushing forward mixed in with some shoulder stretches and lat stretches

[@WISDOMASH]

And correct shoulder width push up slowly

[@randomuser10129]

been suffering from elbow and forearm pain since i started bjj 2 weeks ago, hope this exercise helps!

[@muhammadnurulaslam1084]

Did it help?

[@richie5670]

This shit is 100% gold!!

[@bulletproofforbjj]

glad you're diggin it!

[@strahinja95]

My elbow got swollen from transfering the weight over it when doing straight ankle lock. I think it is called bursitis. How can i prevent it and recover from it? It happened to my knees when i did bjj solo drills without the mat, on the wooden floor. Also i got it from working at the desk and putting the weight on the elbow. It's really sensitive and painful

[@bulletproofforbjj]

Bursitis is a tricky one. Best thing to do is consult a physiotherapist. In my experience,. bursitis has always come from impacting the said joint (bashing the knee or elbow on something hard, like you've done too). I would try and move with a bit more awareness so you're not impacting the floor so hard.

[@xpertvision5249]

Is this video about tennis elbow?

[@bulletproofforbjj]

pretty much

[@jameswilsonmusic7749]

​@@bulletproofforbjjwhat about tricep pain by the elbow

[@bulletproofforbjj]

@@jameswilsonmusic7749 Then you may need massage or treatment on your triceps and that is a seperate issue all together.