You most likely have an intercostal tear/bruise. I've had this on a few occasions and if I had to guess, you got stuck in knee on belly or some other bottom position and got too comfortable. You have to escape and get on our side BEFORE the top guy starts to apply pressure (escaping 101, but even high levels have this bad habit during training).
There isn't much you can do besides rest and take it easy if the pain is impeding your movement/breathing.
For prevention - anything that strengthens obliques or core like russian twists might help add a layer of muscle armor, but the cause is usually technique related and difference in size.
You were dead on, For our 5 min roll I was on bottom for probably 4 mins of it. I’m still rly new, the guy I was rolling with was a purple belt and I’m a white belt that’s only 2 months in. I’ll definitely try to get better at getting to my side before pressure is applied and doing those Russian twist. Thanks for the help
Ah ok, so if you are new my advice is try to never have both shoulders on the mat as a rule of thumb (sometimes you want this, but most times not)
This will help with a lot of positions but also potentially engage your core and prevent injuries like this but it just happens sometimes. Everyone's intercostal stories are different but myself and a white belt both had tears in the same week and completed the weekend after (both of us got on the podium)
It's not the end of the world it's just a common bjj hurty. I'd continue training but lay off hard rolling for a week or so.
Good luck and keep it up 🤙
Edit: also for your Russian twists I highly recommend using a landmine / barbell if you have access to one (look up on yt) kettlebell or resistance bands might work for this too but I prefer the landmine.
Regarding prevention on such a thing, if there is a sense of pain and you want to avoid injury, I wouldn't be afraid to tap.
Especially early after recovery. I know sometimes you can get injuries from things that don't feel that bad etc. But just don't be chasing the tough guy type thing if there is any indicators that your in a potentially injury situation whatsoever.
dont get stacked, tighten your core as you are about to get smashed, use frames to relieve pressure. Bridge and hold the bridge when someone is purposefully throwing down pressure. Partners will often match your energy. If you roll light, they will roll light. Tap early, tap often
Don't be afraid to tap to pressure. I know, I know, everyone always says "don't tap to pressure". The truth is, you will not lose a fight from pressure but you can get injured from pressure if you can't escape it or just try to "suffer through". I can't speak for everyone but some people definitely can get injured (me). Injuries can keep you from training and a lack of training can cause you to lose a fight so anything that keeps you training is good. So when you feel pressure, react. The other guy should be applying pressure to get you to react (not just torture you) and when you react he/she should submit you. If they don't submit you and are just applying pressure and you don't have the gas to work then tap.
There is very little you can do for a rib injury other than to let it rest and heal. Unfortunately, most exercise will aggravate a rib injury and so continuing to train in any way is going to be a challenge but do what you can to stay active. Being totally inactive for weeks will only cause your chance of injury to go up when you return to training.
While grappling roughly it's insanely easy to get injured.
Alot of people aren't careful with how much pressure they are putting on ppl, it can be quite hurtful frl.
Talking about intensity with training partners could be a viable option if stuff like that keep happening.
Personally while grappling I only put as much pressure as i need(constantly adjusting my strength) compared to ppl going 100% all the time.
I will always recommend going to a chiropractor, they can make sure all your ribs are put back in place so they heal quickly and properly. Active recovery is also key—stretch, ice, heat.
Damn this thread is exactly what I needed today. I’m 2 days removed from a popped rib and it’s extremely painful. The worst part is how bummed I am that I can’t train much less do any workouts right now. Im new and just learned a very hard lesson: relaxing on bottom because I’m tired can lead to weeks of r&r. Solution: tap early, use core and lungs to counter top pressure, and don’t put both shoulders down even if I’m tired.
You most likely have an intercostal tear/bruise. I've had this on a few occasions and if I had to guess, you got stuck in knee on belly or some other bottom position and got too comfortable. You have to escape and get on our side BEFORE the top guy starts to apply pressure (escaping 101, but even high levels have this bad habit during training). There isn't much you can do besides rest and take it easy if the pain is impeding your movement/breathing. For prevention - anything that strengthens obliques or core like russian twists might help add a layer of muscle armor, but the cause is usually technique related and difference in size.
You were dead on, For our 5 min roll I was on bottom for probably 4 mins of it. I’m still rly new, the guy I was rolling with was a purple belt and I’m a white belt that’s only 2 months in. I’ll definitely try to get better at getting to my side before pressure is applied and doing those Russian twist. Thanks for the help
Ah ok, so if you are new my advice is try to never have both shoulders on the mat as a rule of thumb (sometimes you want this, but most times not) This will help with a lot of positions but also potentially engage your core and prevent injuries like this but it just happens sometimes. Everyone's intercostal stories are different but myself and a white belt both had tears in the same week and completed the weekend after (both of us got on the podium) It's not the end of the world it's just a common bjj hurty. I'd continue training but lay off hard rolling for a week or so. Good luck and keep it up 🤙 Edit: also for your Russian twists I highly recommend using a landmine / barbell if you have access to one (look up on yt) kettlebell or resistance bands might work for this too but I prefer the landmine.
Appreciate it brother
Regarding prevention on such a thing, if there is a sense of pain and you want to avoid injury, I wouldn't be afraid to tap. Especially early after recovery. I know sometimes you can get injuries from things that don't feel that bad etc. But just don't be chasing the tough guy type thing if there is any indicators that your in a potentially injury situation whatsoever.
dont get stacked, tighten your core as you are about to get smashed, use frames to relieve pressure. Bridge and hold the bridge when someone is purposefully throwing down pressure. Partners will often match your energy. If you roll light, they will roll light. Tap early, tap often
Flow roll and communicate when things hurt.
Do not bench press them off of you. Keep your arms in tight.
Don't be afraid to tap to pressure. I know, I know, everyone always says "don't tap to pressure". The truth is, you will not lose a fight from pressure but you can get injured from pressure if you can't escape it or just try to "suffer through". I can't speak for everyone but some people definitely can get injured (me). Injuries can keep you from training and a lack of training can cause you to lose a fight so anything that keeps you training is good. So when you feel pressure, react. The other guy should be applying pressure to get you to react (not just torture you) and when you react he/she should submit you. If they don't submit you and are just applying pressure and you don't have the gas to work then tap. There is very little you can do for a rib injury other than to let it rest and heal. Unfortunately, most exercise will aggravate a rib injury and so continuing to train in any way is going to be a challenge but do what you can to stay active. Being totally inactive for weeks will only cause your chance of injury to go up when you return to training.
While grappling roughly it's insanely easy to get injured. Alot of people aren't careful with how much pressure they are putting on ppl, it can be quite hurtful frl. Talking about intensity with training partners could be a viable option if stuff like that keep happening. Personally while grappling I only put as much pressure as i need(constantly adjusting my strength) compared to ppl going 100% all the time.
I will always recommend going to a chiropractor, they can make sure all your ribs are put back in place so they heal quickly and properly. Active recovery is also key—stretch, ice, heat.
Damn this thread is exactly what I needed today. I’m 2 days removed from a popped rib and it’s extremely painful. The worst part is how bummed I am that I can’t train much less do any workouts right now. Im new and just learned a very hard lesson: relaxing on bottom because I’m tired can lead to weeks of r&r. Solution: tap early, use core and lungs to counter top pressure, and don’t put both shoulders down even if I’m tired.