Eye Gouging
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In combat sports the most obvious target for punches and kicks is the head, therefore it is not surprising that eye injuries are common. That being said directly attacking the eye with a finger ie eye gouging is illegal in the unified rules.
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What are some of the potentially injuries that can occur with eye gouging?
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1️⃣Corneal abrasions: The cornea is a structure that absorbs light. This is generally the most superficial structure of the eyeball to get injured. While the injury itself is not very severe but when scratches to the cornea occur the eye may be exposed to potential bacterial or fungal infections. This risk is amplified in MMA when the injury was from a finger or toenail.
2️⃣Subconjunctival hemorrhage: When a blood vessel breaks between the sclera and the conjunctiva. This can occur from a minor injury and makes the white sclera appear bright red. (Looks like a “Terminator eye”. Generally this is a minor injury aside from the dramatic look.
3️⃣Traumatic Iritis: Inflammation of the iritis. Because this structure is deeper than the cornea there is more risk of long-term injuries resulting from this injury.
4️⃣Retina detachment: When the retina (structure in the back of the eye) lifts up from its normal position. The retina is essential for sending visual information through the optic nerve to the brain.
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This weekend at UFC 269 jiu jitsu black belt @savage_ufc had her opponent in a bad spot. While Robertson was attempting to finish the rear naked choke her opponent used an illegal tactic to attempt to escape, gouging the eye. Despite the attempt Robertson was able to finish the choke and win the fight.
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It seems that Robertson was able to escape the fight without injury to her eye however there are many MMA athletes who has suffered permanent eye damage to eye gouging, such as Japanese legend Yuki Nakai.

Kinstretch for Jiu Jitsu: Improving Overhead Motion
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Having overhead motion is not a movement that is typically emphasized for jiu jitsu but that does not mean it is not important. Many athletes will perform supplementary strength and conditioning techniques involving overhead movement (strict press, snatch etc…) without the necessary joint prerequisite to do so. The only problematic movements are those performed that the athlete cannot do without compensation.
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One common sport specific position where overhead motion is needed is holding onto a single leg after an opponent sprawls.
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Are you lacking overhead motion? Do you struggle with overhead exercises or do you have to give up after an opponent sprawls?
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Check out my Online Kinstretch class on “Overhead Mobility”. This class is specifically designed to address your overhead motion.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from @kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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LINK to the program in BIO

Kinstretch for Jiu Jitsu : Finger Maintenance Program
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
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Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
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Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
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Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
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The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
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I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
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This program is available online as a follow along class. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check out Kinstretch for Jiu Jitsu : Upper Extremities.
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Link in BIO.

Kinstretch for Jiu Jitsu: Reversing Jiu Jitsu Posture
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Jiu jitsu is a sport which encourages being “balled up”, which means you can develop some compensatory patterns from years of training. Common postural patterns for jiu jitsu practitioners : Forward head, rounded shoulders, increased thoracic rounding, tight hip flexors etc..
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While certain positions in Jiu jitsu may be advantageous for the sport they might not be best for long term joint longevity.
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Concerning the upper body rounded shoulders and a protracted scapula tend to be a problem for many jiu jitsu athletes. Are your shoulder blades tight and causing you issues on/off the mats?
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Check out my Online Kinstretch class on “Reversing Jiu Jitsu Posture: Scapula”. This class is specifically designed to address your scapula. Future classes in other modules will address the m spine.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from @kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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LINK to the program in BIO

Kinstretch for Jiu Jitsu : Finger Maintenance Program
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
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Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
.
Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
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Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
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The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
.
I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
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This program is available online as a follow along class. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check out Kinstretch for Jiu Jitsu : Upper Extremities.
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Link in BIO.

Kinstretch for Jiu Jitsu : Kimura Proof your Shoulder
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One of the most common joint locks in grappling is the kimura shoulder lock. What are some injury mitigation strategies to “kimura proof your shoulders”?
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To create joint resilience in regards to joint locks you need to have end-range strength. To increase the force absorption load capacity of your ankle you have to train that end-range. General strengthening or passive stretching may not be enough to train the tissues in that range of motion.
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As @drandreospina says “You will always regret not training positions you got injured”.
1️⃣Create Workspace: you can’t produce force in ranges you can’t passively move.
2️⃣Create Strength: most strengthening protocols focus on mid-ranges. Joint locks in nature are effective by taking advantage that joints are weak and susceptible to injury at terminal end-range. End-range strengthening is key for injury mitigation,
3️⃣Create Control: Developing mobility is to actively control entire range of movement.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.

Kinstretch for Jiu Jitsu : Post-Training Cool Down
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What is the best way to cool down after a hard training session?
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Isolated Joint Movement.
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Here I am coaching my training partners through a quick Kinstretch class after a jiu jitsu session.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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In my professional opinion this system of joint training is essential if you are training in grappling arts, such as Jiu Jitsu. Joint locks and submissions are attacks specifically designed to damage joints, therefore it makes sense to strengthen your joints to make them more resilient to injury.
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This program is available online. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check the link in BIO.

Understanding Punching Power
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When throwing a punch there are several movements occurring near simultaneously to produce a powerful strike:
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1️⃣ Ground reaction force from the leg push off.
2️⃣ Rotational force from the trunk.
3️⃣ Velocity of the arm strike.
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The power of the strike is generated with the lower extremities while the trunk and arm act as a vehicle to deliver that force.
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The most experienced boxers used significantly more leg activation compared to less experienced boxers.
Leg contribution to total power: 38.6% for experienced boxers vs. 32.2% for intermediate boxers / 16.5% for novice boxers. The same study looked at comparing boxing styles: knockout artists vs. other styles (“players”/”combination fighters”).
Leg contribution to total power: 38.6% for the KO artists vs. 32.6% for the other style fighters.
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There are three take aways:
1️⃣ Core stability is essential for being able to transfer force. The core musculture are postural muscles not phasic muscles so they are trained differently.
2️⃣ Learning/emphasizing using your legs to generate power. This comes down to skill training.
3️⃣ Developing leg strength & power: Through axial and longitudinal leg / glute exercises.
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Very cool clip from the Fight Science show demonstrating “kinetic linking”.

Finger Maintenance for Jiu jitsu
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
.
Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
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What makes finger CARs tricky is some joints only have 1 degree of motion (flexion / extension). Other joints will be limited by the anatomy of the hand as finger motion is essentially an elaborate pulley system. So based on the anatomy of finger movement you will not have the same active control that you would with another joints.
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Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
.
Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
.
The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
.
I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.

Kinstretch Jiu Jitsu : Leglock proof your Knees
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In the modern submission grappling scene heel hooks have proven to be an extremely high percentage joint lock. Unfortunately for grapplers heel hooks and rotational knee locks are also arguably the most dangerous joint lock in submission grappling.
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How to bulletproof your knees from heel hooks?
1️⃣ Endrange knee rotation mobility and strength
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To increase the force absorption load capacity of your knee you have to train that rotational end-range.
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You cannot move where you cannot move. If you cannot move somewhere you cannot generate force to resist a movement.
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General strengthening may not be enough to train the tissues in that range of motion.
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As @drandreospina says “You will always regret not training positions you got injured”.
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Are your knees too weak or too immobile and you have to tap too quick when someone attacks your knee?
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Check out my Online Kinstretch class on “Leglock proof your Knee”.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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Having the necessary physical qualities will improve your defense against footlocks.
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LINK to the program in BIO

Kinstretch for Jiu Jitsu : Hip Optimization
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In the context of grappling have adequate motor control of your hips is key for having a guard people cannot pass and have submission options from many angles.
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Isometric movement pathways are a great tool to reinforce hip mobility and dexterity.
✅Create workspace on the joint capsule: passive hold + isometric loading both internal and external rotation. (PAILs/RAILs)
✅Train new workspace: high irradiation with controlled articular rotations and movement pathways. This class is focused on training the newly acquire workspace.
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[Isometric] because I am creating full body tension for irradiation. Irradiation is tensing other areas in the body to increase motor unit activation in the desired area being worked, which in this case are the hips. Posting on the floor can be used to maintain tension and to avoid compensating at the spine to create more motion.
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Check out my Online Kinstretch class on “Hip Optimization for Mobility”.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
.
Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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Having the necessary physical qualities of your hips will improve you guard offense and defense.
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LINK to the program in BIO

Kinstretch Jiu Jitsu : Leglock proof your Ankles
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Straight ankle locks and toeholds are common footlocks legal in many formats, gi and nogi. Despite the popularity of these moves many people have inadequate awareness of footlock defense.
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How to bulletproof your ankles from footlocks?
1️⃣ Ankle Inversion mobility and end-range strength
2️⃣ Ankle Plantarflexion mobility and end-range strength
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To increase the force absorption load capacity of your ankle you have to train that end-range. General strengthening may not be enough to train the tissues in that range of motion.
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As @drandreospina says “You will always regret not training positions you got injured”.
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Are your ankles too weak and you have to tap too quick when someone attacks your feet?
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Check out my Online Kinstretch class on “Leglock proof your Ankles”.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
.
Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
.
Having the necessary physical qualities will improve your defense against footlocks.
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LINK to the program in BIO

Bloodflow Restriction
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Bloodflow restriction (BFR) is a rehab and training tool that allows an athlete to perform “light exercises” and get significant strength adaptions without having to lift heavy weights.
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“What BFR training has shown, is that similar if not enhanced effects of muscle hypertrophy, muscle strength, and VO2Max, can be achieved with as little 20-35% of 1 RM and 40% VO2Max settings respectively.” @liftersclinic

Strength adaptions for regular resistance training occurs by stressing muscles to create a hormonal response. BFR functions by exercising with appropriate venous occlusion there is a metabolic stress that releases hormones similar to those that would be released with heavy resistance training. Mechanisms include:
* Lactic Acid metabolite
* Cell Swelling
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BFR Uses:
Injury / Post Surgical: After an injury or surgery the injured tissue will be healing and cannot tolerate high resistance loads. In cases like this BFR becomes useful because the athlete is able to perform “light exercises” while using BFR, which allows for strength improvements.
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“Load compromised Athlete”: Some older athletes may not be able to tolerate heavy loads. With BFR these athletes can get a strength adaption with lighter weights that their body and joints may tolerate better.
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Effective BFR is with appropriate occlusion and resistance. Consult with your physical therapist to make sure you are a candidate and learn the BFR training protocols. @smarttoolsusa @owensrecoveryscience
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Here @thenotoriousmma is utilizing BFR less than 6 weeks post op with his PT @hmillipt at @eliteorthosport
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References:
1️⃣Yasuda, T., Ogasawara, R., Sakamaki, M., Ozaki, H., Sato, Y., & Abe, T. (2011). Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size. European journal of applied physiology, 111(10), 2525-2533
2️⃣Abe, T., Fujita, S., Nakajima, T., Sakamaki, M., Ozaki, H., Ogasawara, R., … & Ishii, N. (2010). Effects of low-intensity cycle training with restricted leg blood flow on thigh muscle volume and VO2max in young men. Journal of sports science & medicine, 9(3), 452

Joint Preparation for jiu jitsu
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Often warm ups for athletic competitions involve general and sport specific movements to increase body temperature and lubricate tissues prior to the activity. One often missed component is isolated joint movements.
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Controlled articular rotations (CARs) are a fantastic tool for a variety of reasons but in this case the goal is to prepare specific joints so the sport specific compound movements can be performed correctly and without compensation. If you do not have the prerequisite joint movement the entire compound movement will be altered.
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In the case of Jiu jitsu joint prep is essential considering the grappling art involves techniques, such as joint locks, are designed specifically to stress the limits of joints.
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Personally I would want to make sure my joints are prepared for my full available active movement prior to being put in a position where someone is attempting to passively move it beyond its limits.
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Check out Online Kinstretch for Jiu Jitsu
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
.
Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
.
Having the necessary physical qualities will help your jiu jitsu.
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LINK to the program in BIO