Optimizing Performance & Injury Prevention for Combat Athletes
By Therapy Nexus Performance Physical Therapy in San Marcos, TX
Brazilian Jiu-Jitsu (BJJ), Mixed Martial Arts (MMA), wrestling, and other combat sports are some of the most physically demanding activities an athlete can participate in. Whether you’re rolling on the mats, throwing strikes, or defending a takedown, your body is constantly exposed to intense stress. Unfortunately, that also means a high risk of injury.
At Therapy Nexus Performance Physical Therapy in San Marcos, TX, we specialize in helping combat athletes stay healthy, recover from injuries, and improve their overall performance. Our approach is backed by science, biomechanics, and rehabilitation strategies tailored to the unique demands of combat sports.
A great resource for understanding how physical therapists support fighters is an article from the American Physical Therapy Association (APTA) titled “Working With Combat Athletes.” It highlights how PTs can prevent and treat injuries while optimizing strength and movement for fighters. Below, we break it down in a way that makes sense for athletes and coaches.
Common Injuries in Combat Sports & How to Prevent Them
Combat athletes frequently experience injuries due to repetitive movements, high-impact forces, and improper recovery. Here are some of the most common injuries we see at Therapy Nexus Performance
Physical Therapy in San Marcos, TX:
1. Shoulder & Neck Pain
Many fighters develop rounded shoulders and forward-head posture due to constant guard positions, clinching, and grappling. Over time, this leads to shoulder impingements, rotator cuff strains, and even nerve compression in the neck.
How to Fix It:
✅ Scapular Retraction Drills (e.g., YTWL exercises) → Strengthens the upper back and stabilizes the shoulders.
✅ Serratus Anterior Activation (e.g., Push-Up Plus) → Improves scapular control for better striking and clinch mechanics.
✅ Thoracic Mobility Work (e.g., Foam Roller Extensions, Thoracic Rotation) → Restores mobility in the upper back to reduce stress on the shoulders.
📽️ Watch: Scapular Stabilization Exercises
2. Hip & Knee Injuries
Knee pain, hip tightness, and groin strains are common in combat athletes. These issues often come from excessive kicking, repetitive takedown attempts, and prolonged guard positions.
How to Fix It:
✅ Single-Leg Deadlifts & Hip Thrusts → Strengthens the hamstrings, glutes, and lower back for better power and stability.
✅ Copenhagen Planks → Improves adductor strength to prevent groin injuries during guard retention and takedown defense.
✅ Dynamic Balance Training → Helps stabilize the knee and ankle to reduce the risk of ligament injuries.
📽️ Watch: Star Drills For Dynamic Balance
3. Core & Rotational Power
Strikes, takedowns, and submissions all involve explosive rotational movements. Without proper core stability, fighters risk oblique strains, low back injuries, and reduced striking power.
How to Fix It:
✅ Medicine Ball Rotational Slams → Builds rotational force for punches, kicks, and throws.
✅ Landmine Rotations → Develops core control and prevents excessive spinal torque.
✅ Pallof Press & Anti-Rotation Training → Improves stability under high-impact movements.
📽️ Watch: Medicine Ball Rotational Slam
4. Ankle, Knee, & Hip Stability
Takedowns, sprawls, and sudden changes in direction put massive stress on the knees and ankles. Poor stability leads to ACL tears, meniscus injuries, and chronic ankle sprains.
How to Fix It:
✅ Single-Leg Balance on Unstable Surfaces → Improves proprioception and joint stability.
✅ Perturbation Training (e.g., Band-Resisted Drills) → Helps the body react to sudden movements, reducing ligament injuries.
✅ Plyometrics (Depth Jumps, Single-Leg Hops) → Strengthens the knee and ankle for explosive takedown defense.
📽️ Watch: Single-Leg Balance on an Unstable Surface
The Role of Physical Therapy for Combat Athletes
At Therapy Nexus Performance Physical Therapy in San Marcos, TX, we take a sport-specific approach to rehab and injury prevention for BJJ and MMA athletes. Our goal isn’t just to help you recover—it’s to make you a better, stronger, and more resilient fighter.
✔️ We assess your movement patterns to find weaknesses before they lead to injuries.
✔️ We build custom rehab programs to get you back on the mats or in the cage safely.
✔️ We optimize your strength & mobility to improve your performance and longevity in the sport.
The APTA article highlights how PTs with combat sports experience provide better, more effective treatment for fighters. That’s why we stay deeply involved in the MMA and Jiu-Jitsu community—because we know what it takes to keep you healthy and performing at your best.
Take Your Recovery & Performance to the Next Level
If you’re dealing with pain, struggling with nagging injuries, or want to improve your performance, Therapy Nexus Performance Physical Therapy in San Marcos, TX, is here to help.
📍 Located in San Marcos, TX, we specialize in rehab, injury prevention, and performance optimization for combat athletes.
📞 Call us today to schedule a session and keep your body fight-ready!
🔗 Read the full APTA article here
Your body is your weapon. Keep it strong, healthy, and ready for battle with expert physical therapy designed for fighters.