Injuries and Recovery in BJJ: My Shoulder Surgery Journey
In Brazilian Jiu-Jitsu, injuries are inevitable. But when they happen, they challenge you in ways beyond the physical. My recent experience with shoulder surgery has been a testament to resilience, discipline, and the importance of community. It’s been a journey full of lessons—some harder than others—but one that I wouldn’t trade because of how much I was able to take away form it.
The Cause: Decades in the Making
My shoulder injury wasn’t the result of one bad roll or a single mistake. It was decades in the making. Growing up on a farm, bodybuilding, eight years in the military, over a decade of wrestling, and ten years playing football (including semi-pro)—it all took a toll. By the time I started training BJJ, my shoulder was already a mess, full of scar tissue, a slight labrum tear, and multiple bone spurs.
At first, I tried to push through it. But the pain started interfering with everything—my sleep, playing with my kids, and even my work. I knew I couldn’t keep going like that, so I made the decision to have surgery.
The Surgery and Early Recovery
The surgery removed scar tissue, smoothed out the labrum, and took care of over half an inch of bone spurs in three places. My doctor was great and carried a good sense of humor. That definitely helped with any anxiety I may have had and going into it, I wasn’t nervous but I was focused. I wanted to recover quickly and get back to BJJ. I had my physical therapy (PT) lined up before I even went under the knife.
The first three days post-op were the toughest. The discomfort wasn’t unbearable—maybe a 2 out of 10 on the pain scale—but sleeping upright was brutal. Still, after months of struggling to sleep because of the injury, I knew this was temporary. Relief was finally on the horizon.
The Mental Battle of Recovery
If you’ve ever been sidelined from something you love, you know how tough it can be. Not being able to train was the worst part for me. BJJ isn’t just a physical outlet; it’s my mental release. Watching others roll while I was stuck on the sidelines was frustrating, but I made sure to still go to the gym regularly.
Observing classes gave me a new perspective. I picked up details I might have missed while actively training. It wasn’t the same as rolling, but it kept me connected to the sport and reminded me why I was working so hard to recover.
Back on the Mats
Thanks to consistent PT (2-3 times a week from day four post-op), I was back on the mats in about 10 weeks. Even my doctor was impressed. But getting back didn’t mean going full throttle. I was cautious—avoiding techniques that put strain on my shoulder, communicating with training partners about my limits, and rolling with intention rather than intensity.
Between PT and controlled rolling, my shoulder continued to improve. The fine line between pushing myself and overdoing it was tricky to navigate, but I had help. My gym friends kept me honest, reminding me to ease up when I was tempted to go too hard.
Lessons Learned
Now, seven months post-op, my shoulder is still healing, but it’s a world better than before. I’ve been told full recovery could take a year, and while patience isn’t my strength, I’ve learned its importance. If I had to, I’d do it all over again—maybe for my other shoulder someday.
One of the biggest takeaways from this journey has been the value of discipline in recovery. Many people would have taken the full 16 weeks my doctor recommended, but I was dedicated to PT and returning to the mats. That dedication played a huge role in my faster-than-expected recovery.
Moving Forward
Injuries are tough, but they don’t have to be setbacks. For me, this experience was a reminder of how much I love BJJ and how important it is to train smarter. I’ve learned to listen to my body, respect my limits, and appreciate the support of my training community.
If you’re facing an injury, my advice is this: take your time, do the work, and lean on the people around you. Recovery is a process, but the mats will always be there when you’re ready to return.