Why You’re Getting Injured in Jiu-Jitsu (And How to Fix It) - Bart Gill - Triangle Theory #045
September 17, 2025
Bart Gill is a physiotherapist, a founder of Grapple Therapy and a jiu-jitsu practitioner who specialises in helping grapplers prevent and recover from injuries. His unique experience as both a clinician and athlete gives him insight into what really works on the mats. He shares performance tools, injury protocols, rehab breakdowns, and training insights across Instagram and in his work with BJJ athletes.
We dive deep into the world of jiu-jitsu injuries, recovery, and long-term resilience with a specialist physio who works directly with grapplers. Whether you're a seasoned black belt or a brand-new white belt, this conversation offers practical, science-backed strategies to train smarter, recover faster, and stay on the mats longer.
We explore why knee injuries are so common in BJJ, how to build true joint resilience, what physios wish more coaches understood, and the mindset shift needed to train for longevity. From ego to sleep to strength training—this is the injury prevention masterclass every grappler needs.
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You can find more about Bart here:
https://www.instagram.com/grappletherapy/
In this episode, we discussed:
00:00 – Why people get injured in jiu-jitsu
3:08 – Most common jiu-jitsu injuries
7:00 – Why ACL injuries happen before you realise
8:07 – Improving mind-muscle connection to avoid injury
12:01 – Common neck injuries from bad habits
13:01 – Gi vs No-Gi: which causes more injuries?
15:03 – Switching between Gi and No-Gi styles
18:05 – Bone injuries vs muscle recovery
19:16 – The mindset that speeds up recovery
20:00 – Why some coaches neglect injury prevention
24:00 – The problem with Instagram rehab content
25:01 – What does “feeling better” really mean?
26:34 – Why pain ≠ progress, and how to track recovery
34:35 – Sleep hygiene & realistic routines
36:08 – Best gym exercises for grapplers
42:11 – Are you training for ability or aesthetics?
46:02 – How to avoid burnout & overtraining
51:30 – Best ways to train grip strength (gi/no-gi)
58:00 – Hydration: are electrolytes necessary?
1:06:00 – How to know when to rest vs push through
1:13:45 – Managing ego in sparring
-------------------
Hey tribe! - Can I ask you a favour? See, we're completely new to the podcasting game, and any feedback would be appreciated, positive or negative, as we're looking to improve as we go. Thanks!
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LinkedIn: https://www.linkedin.com/company/triangle-theory-podcast/
buymeacoffee.com/triangletheory
You can find more about Bart here:
https://www.instagram.com/grappletherapy/
In this episode, we discussed:
00:00 – Why people get injured in jiu-jitsu
3:08 – Most common jiu-jitsu injuries
7:00 – Why ACL injuries happen before you realise
8:07 – Improving mind-muscle connection to avoid injury
12:01 – Common neck injuries from bad habits
13:01 – Gi vs No-Gi: which causes more injuries?
15:03 – Switching between Gi and No-Gi styles
18:05 – Bone injuries vs muscle recovery
19:16 – The mindset that speeds up recovery
20:00 – Why some coaches neglect injury prevention
24:00 – The problem with Instagram rehab content
25:01 – What does “feeling better” really mean?
26:34 – Why pain ≠ progress, and how to track recovery
34:35 – Sleep hygiene & realistic routines
36:08 – Best gym exercises for grapplers
42:11 – Are you training for ability or aesthetics?
46:02 – How to avoid burnout & overtraining
51:30 – Best ways to train grip strength (gi/no-gi)
58:00 – Hydration: are electrolytes necessary?
1:06:00 – How to know when to rest vs push through
1:13:45 – Managing ego in sparring
-------------------
Hey tribe! - Can I ask you a favour? See, we're completely new to the podcasting game, and any feedback would be appreciated, positive or negative, as we're looking to improve as we go. Thanks!
You can also support us at:
Subscribe to our Newsletter: https://3-minute-theory.beehiiv.com/subscribe
Instagram: https://www.instagram.com/triangle.theory_/
TikTok: https://www.tiktok.com/@triangle.theory
Spotify: https://open.spotify.com/show/50RW93YVyR3YgEIuNdKIAZ?si=d77d72433a074a34
Apple Podcasts: https://podcasts.apple.com/us/podcast/triangle-theory/id1769204627
Youtube: https://www.youtube.com/@TriangleTheorypod
Player FM: https://player.fm/series/triangle-theory
Listen Notes: https://lnns.co/bdxlCwfrYN8
Podchaser: https://www.podchaser.com/podcasts/triangle-theory-5790906
LinkedIn: https://www.linkedin.com/company/triangle-theory-podcast/