October 10th, 2017

Happy Tuesday! Hopefully everyone’s enjoyed their October holiday break and none of us have come back feeling any worse for wear. Last weekend, I found myself at the 2017 Oceanic Championship Jiu Jitsu Tournament run by Events BJJ as both a physiotherapist assisting at the event and as a competitor.

On the mats, it was a great day of competition and an interesting experience being the first tournament that I’ve participated in myself. Having previously worked at or spectated previous events, I’ve had some idea of what to expect from the competition watching from the sidelines. However, nothing quite prepares you for the mixture of nerves, anticipation and rush of adrenaline that you feel once you step out onto those mats.

Unfortunately, at the end of the day, I didn’t quite get the result that I was after but it was a great learning experience which has helped to highlight some of the flaws in my technique and has identified areas in which I need to better prepare myself for in the future.

It was also an interesting day on the table as the theme appeared to be upper limb and shoulder discomfort, mostly borne from posting out onto an outstretched arm, landing on the point of an elbow or from getting dumped onto the point of the shoulder. Now these aren’t particularly uncommon positions to find yourself in with most contact sports (think getting tackled in rugby) or everyday life (falling and protecting yourself with your arm) but it seemed to be an issue that was prevalent amongst jiu jitsu competitors due to the nature of the stand-up game.

​One of the more common conditions I came across on the day was AC (acromio-clavicular) joint tenderness which is caused by shearing of the AC ligament as the head of the humerus gets jammed into the glenohumeral joint and causes movement of the acromion away from the clavicle. As a result, in most cases it becomes quite uncomfortable to actively flex or raise the arm overhead and positions involving rotation at the glenohumeral joint are often also quite uncomfortable. Thankfully for those involved on the day, the fix was relatively simple and a quick trigger point release of the upper trapezius, pectoralis minor and deltoid seemed to clear most things up.

If you have found yourself in similar positions in that past, here are some quick easy stretches that you might be able to try out to help alleviate some of the symptoms. Of course, as with any injury if the symptoms persist it may be a good idea to contact your local physiotherapist to provide you with a proper assessment and rehabilitative program.

• Pectoralis Minor Release using Mobility Ball – 30 second hold, 2 reps, 3 times daily

​Start by feeling across your collar bone and towards the tip of your shoulder.
Just before the end, drop your fingers down you should feel a notch, this is your coracoid process which forms an attachment point for the pec minor.
Position the ball just below this point on the muscle and lean into the wall applying pressure against the ball.
Hold this position for up to 30 seconds or until desired effect is achieved, as the tissue may be tense this may feel quite sensitive.

• Upper trap stretch a/a

​Start by leaning head away from side you’re attempting to stretch.
With your opposite hand pull your head further across to intensify stretch.
Hold this position for up to 30 seconds or until desired effect is achieved, as the tissue may be tense this may feel quite sensitive.

• Deltoid Release using Mobility Ball – 30 second hold, 2 reps, 3 times daily

Start by feeling along the side of the shoulder for any thickened bands of tissue or knots in the muscle, if you dig in with your fingers it may feel a little tender.
Once you’ve found your spot, position the ball on point of the muscle and lean into the wall applying pressure against the ball.
Hold this position for up to 30 seconds or until desired effect is achieved, as the tissue may be tense this may feel quite sensitive.

​Brazilian Jiu Jitsu is a form of martial art and combat sport system that focuses upon grappling and ground fighting. The central theme of the sport is to utilise leverage and proper technique to control an opponent in ways that force them to submit via joint locks or chokes.

Steve Ngo
Practice Principal at Activ Therapy Sans Souci
Physiotherapist for combat sports, martial artists and grappling athletes
Training at Kings Academy Moorebank