Understanding Tendonitis from Grappling and Chokes
In the high-intensity world of Brazilian Jiu-Jitsu (BJJ), MMA, and other grappling arts, tendonitis sneaks up on many fighters. It's that nagging pain in your wrists, forearms, or elbows that worsens with every collar grip, guillotine choke, or prolonged clinch. Unlike acute injuries from a bad slam, tendonitis builds gradually from repetitive stress—think drilling armbars or rolling for hours in the gi.
This overuse injury affects the tendons connecting muscles to bones, often inflamed from the constant tension of squeezing chokes or maintaining control in scrambles. Fighters in Muay Thai clinches or wrestling shots face similar issues, but BJJ practitioners grinding through gi training are prime targets. Early signs include stiffness after sessions, a dull ache during warm-ups, or sharp pain when extending your wrist under load. Ignore it, and you're sidelined for weeks.
Common Culprits in Your Training Routine
- Collar and Lapel Grips: The deep, sustained pulls in techniques like the bow-and-arrow choke overload forearm flexors.
- Guillotine and Front Headlocks: Hyperextending your wrists while cranking the squeeze strains the extensors on top.
- High-Rep Drilling: Sparring multiple rounds without recovery hammers the same motion patterns.
- Poor Technique or Grip Fatigue: Weak core grip strength leads to compensatory tension in smaller wrist muscles.
Diagnosing Your Tendonitis Type
Not all tendonitis is equal. Pinpointing yours guides the fix:
- De Quervain's Tenosynovitis: Thumb-side wrist pain from collar grips. Test: Finkelstein's—make a fist with thumb inside, tilt ulnarly. Ouch?
- Lateral Epicondylitis (Tennis Elbow): Outer elbow burn from backhand-like extensions in chokes.
- Medial Epicondylitis (Golfer's Elbow): Inner elbow ache from flexor-dominant grips like baseball bats on the gi.
- Forearm Flexor Strain: General pump from sustained squeezing, common in no-gi too.
If symptoms persist beyond rest, consult a sports doc or physio familiar with MMA demands. They might recommend imaging or dry needling alongside gear tweaks.
Gear That Fights Back: Supporting Your Wrists
Smart equipment choices can slash tendonitis risk by 50% or more by distributing load and stabilizing joints. Here's the arsenal every grappler needs:
Wrist Wraps: Your First Line of Defense
Elastic or rigid wraps compress inflamed tissues, limit extension, and boost grip confidence. Opt for 180-inch lengths for full coverage—wrap thumb to forearm in figure-8s, securing knuckles for rash guard synergy.
- Athletic Tape vs. Wraps: Tape offers pinpoint support but loosens in sweat; wraps endure full sessions.
- Pro Tip: Layer with hand wraps under gloves for MMA sparring, mimicking boxing's protective stack.
Mouthguards and Compression Sleeves
Beyond wrists, full-mouth guards absorb jaw impacts in chokes, preventing secondary tension. Add forearm sleeves for warmth and mild compression during warm-ups.
Gloves and Rash Guards for No-Gi Protection
Hybrid MMA gloves with gel palms reduce vibration on pads, while rash guard cuffs prevent gi-burn equivalents from mat friction.
Browse premium options at Apollo MMA to find wrist wraps, tapes, and supports tailored for grapplers.
Recovery Roadmap: Rest, Rehab, and Return
Tendonitis demands a phased approach:
1. Acute Phase (1-7 Days): Ice 15 mins post-training, elevate, NSAIDs if cleared. Skip grips entirely.
2. Rehab Phase (1-4 Weeks): Gentle stretches—prayer stretch for flexors, reverse for extensors. Isometrics: Squeeze a stress ball without moving wrist.
3. Strength Phase: Eccentrics like slow negative wrist curls (3-5 sec lowers with 5-10lb dumbbells). Farmer's walks with fat grips build resilience.
| Exercise | Sets/Reps | Target Area | Notes |
|----------|-----------|-------------|-------|
| Wrist Flexor Stretch | 3x30sec | Forearms | Palm up, pull fingers back gently |
| Grip Squeezes | 3x20 | Flexors | Use thick bar or towel |
| Reverse Curls | 3x12 | Extensors | Light weight, slow eccentric |
| Plate Pinches | 3x15sec | Pinch Strength | Builds thumb stability |
Incorporate into MMA warm-ups: 5 mins grip work pre-roll to prime tendons.
Prevention Strategies for Long-Term Gains
- Grip Variety: Rotate baseball, index, and thumb grips in drilling to avoid patterns.
- Training Volume Management: Cap gi sessions at 45 mins, alternate no-gi. Use apps for recovery tracking.
- Nutrition Boost: Collagen supplements (10g daily) and omega-3s aid tendon repair—backed by sports med studies.
- Technique Tweaks: Relax grips mid-choke; use hips over hands for control.
When to Escalate and Gear Up
Persistent pain? Rule out tears with ultrasound. Elite fighters like those in ONE Championship swear by custom orthotics alongside standard wraps.
Stock your kit from Apollo MMA's collection of durable wrist supports, tapes, and recovery tools designed for fighters worldwide. Train smarter, grip stronger, and keep choking out opponents—not your tendons.
This guide clocks in at actionable intel for BJJ, MMA, wrestling, and beyond. Implement today for injury-free mats tomorrow.
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