Introduction

Injuries are an inevitable part of a grappling journey. Whether it’s knee pain, back issues, or other nagging injuries, learning how to train effectively while injured is key to longevity in Judo or Jiu-Jitsu. In this session, I trained with Sensei Brian Glick, who provided valuable insights on modifying training to accommodate injuries. I also spoke with Nick, who is adjusting his Judo game due to back issues. Here’s a breakdown of what I learned.

Watch the full video here ↓

Intentional Training: Adjusting for Injuries

Recently, I tore my meniscus, adding to my long-standing knee problems, including osteoarthritis and tracking issues. Given these limitations, I wanted to be intentional about my training session. I decided to explore deep half guard—a position I had never really focused on before—because it allowed me to work around my knee pain while still engaging in high-level Jiu-Jitsu.

Sensei Glick guided me through a progression from shin-to-shin guard into deep half guard. The idea was to avoid explosive wrestling-style movements and instead focus on controlled entries and sweeps that wouldn’t put excessive strain on my knee.

Deep Half Guard as a Safe Option

Step 1: Shin-to-Shin Entry

If the opponent has a collar grip, break it and move their arm inside.
Hug their leg deep, elbow around the knee.
Rock back and elevate, forcing them to step and post their hands on the mat.

Step 2: Transition to Deep Half Guard

Pendulum the right leg and punch the right arm deep around the opponent’s hip.
Hide the inside arm to prevent underhooks.
Pass off the opponent’s leg, extend, and sweep to create movement.
Finish by exiting the back door and securing a dominant position.

Sensei Glick pointed out that deep half guard connects well to the over-under passing system. He emphasized grip placement to prevent underhooks and create strong control from bottom positions. This position allows injured grapplers to avoid explosive movements and instead rely on leverage and control.

Shintaro perfoms how to train intentional while injured

Modifying Training for Back Injuries

Nick, one of our training partners, shared how he’s dealing with a back injury. He avoids positions that require excessive posture or flexion, opting for low lapel grips and engaging with opponents who play a similar style. By adapting his gripping and stance, he minimizes stress on his lumbar spine while still remaining competitive.

Sensei Glick reinforced the importance of adapting to injuries rather than forcing through pain. If a favorite technique or stance becomes unsustainable, it’s an opportunity to develop a more well-rounded game. While it may feel frustrating in the short term, long-term success comes from making smart adjustments.

Shintaro and Glick talks in deep about injuries.

The Mental Side of Training with Injuries

Training with injuries can be mentally challenging. There’s often frustration in having to modify techniques or avoid certain positions. However, the key takeaway from our session was that temporary setbacks can lead to long-term gains.

Sensei Glick emphasized that grapplers should:

Maintain a long-term vision: Injury adjustments may feel limiting now but will ultimately expand skill sets.
Use injuries as an opportunity: If one technique is off-limits, focus on another area of improvement.
Stay disciplined with modifications: It’s tempting to revert to old habits, but proper adjustments prevent re-injury.

Nick summed it up well: “It might seem frustrating when you’re adjusting movement patterns, but in the long run, it makes you a better, more well-rounded grappler.”

Conclusion

Training around injuries isn’t just about modifying techniques—it’s about mindset. If approached correctly, injuries can serve as a catalyst for growth. By making intelligent adjustments, working with knowledgeable instructors, and maintaining a long-term vision, grapplers can continue to improve even while dealing with setbacks.

As for my own journey, I’ll continue to refine my deep half game and see how these adjustments impact my overall grappling. And in six months, we’ll check in with Nick to see if his modifications have transformed him into a more holistic grappler—or just a low-lapel specialist!

Stay safe, train smart, and remember—adjustments today lead to longevity in the sport.

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Training with Injuries: Adjusting Your Game for Longevity