Sciatica Relief for BJJ Athletes: How To Help The Pain with Active Release, Myofascial Release, Graston, and Rehabilitation

Sciatica Relief for BJJ Athletes: How To Help The Pain with Active Release, Myofascial Release, Graston, and Rehabilitation

If you train Jiu-Jitsu, especially if you are located and train in San Diego, then you already know the BJJ lifestyle!  

Well, what goes with Jiu-Jitsu is also injuries, and it’s not if, but when you get injured.  Since it is a sport of skill, resilience, and powerful movement, engaging almost every muscle in the body. The lower back is one of the most common issues we see and of course, it includes sciatica. Sciatica, which often manifests as pain radiating down the leg, is a common problem in the BJJ world due to the strain placed on the back and hips.

This is often caused by a disc herniation, disc bulge, disc compression or it can even be a peripheral nerve entrapment.  This occurs when the nerve gets trapped in its course and is usually compressed in specific areas.  Some common areas are the lower back, piriformis, hip rotators, hamstrings, etc.

Fortunately, there are many different techniques like Active Release Technique (ART), Myofascial Release, Graston Technique, and rehabilitation exercises that can provide targeted relief. 

In this article, we’ll break down how each approach helps address sciatica for BJJ athletes, exploring how they contribute to pain reduction, flexibility, and overall strength. Let’s dive in!

In addition, I will share things that I would first recommend that you consider! 

Pain Relief Phase:

Listen, I know you want to go back on the mats and train jiu-jitsu but if you have severe spasms, back pain, and/or numbness I would recommend that you NOT return until that is gone.

Remember, this is a neurological injury, not just a tight muscle!  Once you have gotten rid of that relentless pain, then you can go through the next phase.

https://youtu.be/24dWdVLG0VU

 

Correcting the problem:

So you are out of pain and likely training but, not nearly at 100%.  Well, you shouldn’t yet! Most people take anywhere between 3-6 months to get over a major sciatic injury.    There is research that says many people will ahve some sort or “Re-injury” after 1 year as well!

 

Stick with me here because it’s not all bad!  97% of people recover without major interventions like surgery!

 

Want to know a big mistake I see all the time?  Well, it’s thinking the pain is gone, and as soon as someone applies some pressure, you invert, or you go after your favorite submission, and then boom, the pain is back!  

 

And guess what. . .  Now it’s likely to take longer.  You are going to be more frustrated and you are going to be more fearful when you return!

 

So it is in your best interest to fully rehab this injury.  

 

To recap, first focus on getting rid of the pain, then focus on correcting the imbalances, and problems.  

 

The final, step is to strengthen the heck out of the back, core, and surrounding muscles and to give you some time to re-adapt to training on the mats!

 

A lot of people ask me, what are some of the best techniques and things to do to help the pain?

 

Well, here are some of the things I do and I recommend in my practice!

 

1. Active Release Technique (ART): Loosening Tight Muscles and Relieving Nerve Pain

What Is Active Release Technique (ART)?

Active Release Technique, or ART, is a hands-on method designed to target specific muscles and tissues that may be causing nerve compression or irritation. By applying precise pressure to tense muscles and guiding them through specific motions, ART aims to release any trapped nerves and restore muscle flexibility and function.

Why ART Benefits BJJ Athletes with Sciatica

In BJJ, the lower back, glutes, and hip muscles are under continuous stress. Moves like guard play, sweeps, and escapes put these muscle groups to the test. Over time, the tension can compress the sciatic nerve, causing that notorious radiating pain down the leg. ART helps to release tension in the glutes, hamstrings, and hip flexors—all areas commonly affected by sciatica—offering a noticeable relief that allows athletes to return to training with reduced pain.

Benefits of ART for Sciatica Relief:

• Reduces nerve impingement by releasing trapped muscles and soft tissues.
• Improves range of motion and flexibility, essential for BJJ techniques like guard transitions and hip escapes.
• Decreases inflammation and promotes faster recovery, helping athletes manage flare-ups more effectively.

2. Myofascial Release: Addressing Fascial Restrictions to Reduce Sciatic Pain

What Is Myofascial Release?

Myofascial Release focuses on the fascia, a web of connective tissue that wraps around muscles and organs throughout the body. When fascia becomes tight or knotted, it can contribute to muscle stiffness and pain. Myofascial Release techniques apply gentle but sustained pressure to these areas, aiming to reduce restrictions and enhance blood flow.

Why Myofascial Release Works for Sciatica in BJJ Athletes

In BJJ, a flexible and resilient fascia is crucial. Techniques like guard play, takedowns, and back attacks require full-body coordination and flexibility, which fascial tightness can impede. For BJJ athletes dealing with sciatica, Myofascial Release helps by loosening the fascia around the hips, glutes, and lower back, where most of the pressure on the sciatic nerve occurs.

Benefits of Myofascial Release for Sciatica:

• Alleviates pressure on the sciatic nerve by loosening fascial knots around the hips and back.
• Enhances flexibility and joint mobility, which supports a wider range of BJJ movements.
• Promotes better circulation and reduced muscle soreness, crucial for post-training recovery.

3. Graston Technique: Break Up Scar Tissue and Improve Mobility

What Is Graston Technique?

Graston is an instrument-assisted technique that uses smooth-edged tools to mobilize soft tissues. The process involves scraping and applying pressure to areas with scar tissue or adhesions, which are common in athletes. These tools break down tight tissue structures, enhancing mobility and flexibility.

Why Graston Benefits BJJ Athletes with Sciatica

Because BJJ places high demands on the body’s tissue, it’s easy for athletes to develop scar tissue in areas repeatedly stressed or injured. Graston Technique is particularly useful for treating areas where scar tissue has built up from previous injuries, such as the hamstrings and lower back muscles. This method helps athletes with sciatica by softening and breaking down these rigid areas, which in turn reduces nerve compression and improves hip flexibility.

Benefits of Graston Technique for Sciatica:

• Breaks down scar tissue in the lower back and hips, reducing stiffness and nerve pressure.
• Improves circulation, which promotes faster healing and reduces inflammation.
• Enhances tissue flexibility and range of motion, making it easier for athletes to move smoothly on the mats.

4. Targeted Rehabilitation: Building Strength and Stability to Prevent Recurrence

Why Rehabilitation Matters for Sciatica Relief and Prevention

Rehabilitation focuses on exercises designed to stabilize and strengthen the muscles that support the spine and hips. In cases of sciatica, this typically includes core, glute, and hip exercises that help maintain proper alignment and reduce pressure on the sciatic nerve. Rehabilitation exercises not only promote recovery but also work to prevent recurring injuries by creating a stable foundation.

Rehab Strategies that Work for BJJ Athletes

For BJJ athletes, rehab might include exercises like hip bridges, core stability work, and dynamic stretches. Building strength in these areas supports better alignment and improves resilience under pressure, key for injury prevention in a physically demanding sport like BJJ.

Benefits of Rehabilitation for Sciatica:

• Strengthens key muscles, including the core and glutes, which support and stabilize the spine.
• Improves body mechanics and alignment, reducing the risk of sciatic flare-ups.
• Encourages a smoother return to training and helps prevent future injuries.

Integrating Techniques for Optimal Results

Combining these techniques can yield the best results for BJJ athletes struggling with sciatica. For instance, ART and Myofascial Release can alleviate acute pain, while Graston helps tackle any scar tissue or adhesions. Rehabilitation exercises further reinforce the effects by building the strength and stability that reduce the risk of re-injury. A comprehensive approach ensures that athletes are both pain-free and primed for continued performance on the mats.

Final Thoughts

Sciatica is a frustrating and sometimes debilitating condition for BJJ athletes, but it doesn’t have to be a career-ending one. Techniques like Active Release, Myofascial Release, Graston, and focused rehab exercises provide an effective, proactive way to manage and recover from sciatica. By addressing the root causes and building a resilient body, athletes can enjoy their BJJ journey pain-free and continue to improve their skills with greater confidence.

If you are looking for a sports Chiropractor in San Diego, who also understands and personally trains the sport of Jiu-Jitsu, reach out.  

We have been practicing since 2010 and training BJJ since 2008.

See you in the office and on the mats!

Oss.

Dr. J