Shoulder injuries like bursitis and dislocations are a common concern for grapplers like jiu jitsu practitioners. This is because a shoulder injury can sideline a practitioner for months as it heals, and a serious shoulder problem can even end a career. The best defense against many shoulder injuries is a stronger rotator cuff -- the point of failure where your shoulder becomes injured.
Rotator Cuff Anatomy
Your rotator cuff consists of four muscles that move the joint of your shoulder and keep it in place under stress. Those muscles attach at your scapula, then blend with muscles and tendons coming off your humerus bone in the upper arm. The degree to which those muscles remain strong and flexible is, in large part, the degree to which your shoulder can resist injury.
Jiu Jitsu Moves
Jiu jitsu practice consists of practicing different moves and techniques both in isolation and in the context of competition. Jiu jitsu, unlike many other martial arts, doesn't focus on striking or kicking. In jiu jitsu, practitioners use throws, locks and body positioning to control an opponent and make him move in a specific way. Many of these moves -- especially moves out of a clinch position and upper body throws -- directly engage the muscles in your shoulder.
Strengthening the Rotator Cuff
You strengthen muscles by performing motions that cause microscopic tears in the fibers. When those tears heal, the muscle is stronger and thicker -- much like your skin scarring after a cut. Jiu jitsu moves that provide a resistance workout for the muscles in your shoulder are just this kind of motion. In this way, jiu jitsu practice can strengthen your rotator cuff. However, few jiu jitsu practice techniques specifically or intentionally address your rotator cuff.
Jiu Jitsu as Treatment
If you have a weak rotator cuff that you wish to strengthen, such as following an injury, jiu jitsu may not be your best choice of workouts. The shoulder-intensive jiu jitsu moves include lots of heavy impact and placing your shoulder in a stressful position. Although these can be beneficial for a healthy rotator cuff, they're as likely to reinjure a bad rotator cuff as help it recover.
Common Sense Caution
Your shoulders are important, and an injured shoulder is debilitating and painful. If you have an injured rotator cuff, or fear you are at risk for one, you should check with your doctor before taking on any workout program that includes your rotator cuff. This is especially important for a high-impact exercise like jiu jitsu.
References
- UW Medicine: Rotator Cuff
- "USJA Jiu Jitsu Manual"; O-Sensei Phil Porter; 2002
- "The Sports Injury Handbook"; Dr. Christer Rolf; 2011
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