Hip Pain from BJJ

Hi all, is been a while since I’ve posted, hope you’re all well.

I decided to make more of an effort to do more GPP this year so started BJJ in the summer. I started getting pain in my right hip which is exactly the pain I’d get when I used to train martial arts in my teens and early twenties which makes me think it’s being caused by the extended range of motion involved with martial arts training. Just to give a few more details, I don’t get any pain while training BJJ or lifting weights, it’s usually the next day after BJJ that I’ll feel it, usually a sharp pain while walking along with some general stiffness.

​​​​​​I’m in the UK and have access to the NHS and also have good private healthcare through work that week give me access to various scans and physio. Do you think any of this would be worth doing? Any suggestions would be most appreciated.

We cannot give you individualized advice here, but based on what you’re describing this does not sound like something that needs immediate imaging. It sounds like a common scenario of “too much, too soon” that should be manageable by altering your training load and exposure to sensitive positions / ranges of motion, and potentially supplementing with particular exercises to build capacity and resilience in the area of interest. We discuss this in more detail here: Pain in Training: What To Do?

If you would like further individualized guidance we are happy to consult via the pain & rehab team, or you could certainly take advantage of local services.

Hi Austin, thanks for the quick response. Just to clarify your point regarding altering training load; I’m currently doing PB1, could something like Low Fatigue Strength or even the Hip Rehab template be better alternatives whole adjusting to a new training stress?

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Potentially, although any templated setup may need to be modified further based on your individual symptoms & tolerance. For example, adjusting exercise selection, loading intensity / proximity to failure, or overall volume may be variables to play with, depending on how you feel.