Your comeback
has a roadmap.
A clear path from injury to back on the mats — built for jiu-jitsu.
A clear path from injury to back on the mats — built for jiu-jitsu.
You rested. You sat out rounds. You searched for solutions.
But you're still guessing whether you're ready or risking reinjury.
What if you actually knew?
How It Works
Select your injury, answer a few simple questions. Two minutes. Just tell us where it hurts and how long ago it happened.
Phase by phase. Week by week. Written in BJJ language, built around your injury, your grade, your game.
A quick weekly check-in. Tell us how you're feeling — your roadmap adjusts.
Why RollReady
Generic rehab plans don't know what a kimura is. Yours is built for the grips, the joints, and the way you actually train.
Every phase has something to work on — from protecting the injury to drilling to positional rounds. Sitting out isn't the plan. Progressing is.
Each week ends with criteria, not a coin flip. When it's time to add contact, the roadmap says so — and why.
INSIDE YOUR ROADMAP
Your MCL needs another week of controlled loading before it's ready for rotational stress. That means guard pulling and scrambles stay off the table for now — but top position work, passing concepts, and single-leg stability drills are all on. Focus on building the base you'll need when guard comes back.
Knee
MCL Grade 2
Week 2
Why Not Just...
You've already tried most of this.
Searching online gives you information. AI gives you answers. Your PT gives you expertise. They're all useful, but missing the same thing.
None of them train jiu-jitsu.
Not a replacement for any of them. The missing piece that ties them all together.
BJJ Injury Recovery Guide
The knee is the most commonly injured joint in BJJ — guard play, leg locks, and passing all place significant rotational stress on the MCL, ACL, and meniscus.
Modified training is often possible within 1–2 weeks — top position drilling and passing concepts don't load the MCL. Guard work and leg entanglements return progressively through phases 3–4.
Shoulder injuries in BJJ typically come from kimuras, Americanas, armbars, and collar-tie scrambles — the joint is repeatedly loaded at end range, exactly where it's most vulnerable.
Lower-body work, leg lock theory, and guard retention are often accessible within the first 1–2 weeks. Arm-based techniques reintroduce progressively through phases 2–3.
Elbow hyperextensions from armbars are among the most common acute BJJ injuries — and outer/inner elbow tendon pain builds up gradually from collar grips and gripping-heavy guard work.
Modified training is often possible throughout recovery — reduce gripping volume, avoid spider and lasso guard, and progressively reload the tendon through the phases.
Finger injuries — especially pulley tears from heavy collar gripping — are the most common overuse injury in jiu-jitsu, and grapplers train through them too long, turning a tweak into a full rupture.
Often yes with modification — no-gi or gi training without collar grips is frequently possible early. Your roadmap maps which guard styles and controls are accessible at each phase.
Neck and back injuries develop from repeated neck cranks, guillotine attempts, turtle position, and the spinal loading of guard play and takedowns — and are consistently undertreated by grapplers.
Often yes with significant position modification. Inversion, guillotine defense, and heavy guard pulling return last — but many practitioners return to full training with the right structured approach.
Ankle injuries in BJJ come from takedown defense, ankle lock entries and exits, and the rotational stress of guard passing — outer ankle sprains are especially common in athletes moving quickly between guard and top.
Guard-only training from your back is often possible within days of a Grade 1 sprain — it loads the ankle minimally. Takedowns and wrestling return later based on your grade and phase.
Recovery has a finish line. Your roadmap should too.
Your full recovery roadmap
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RollReady is an educational resource. It doesn't replace professional medical care — always work with a qualified provider for your recovery.