MMA: returning after an injury

Risks and order of return

Strikes, grips and groundwork combine many risks for neck, shoulders, back, knees and fingers; resume with solo technique and bag work, then groundwork without resistance, and sparring last.

MMA: technique without resistance first, standing then on the ground. Light sparring, then full sparring, come last, with your healthcare professional’s agreement.

Bringing the movement back in four stages

1. 1

   Light cardio and technique without contact or falls.

2. 2

   Strikes on a target and a light bag, without a partner, no ground work.

3. 3

   Controlled partner drills, ground work without resistance, gradual falls.

4. 4

   Light sparring, then normal intensity, takedowns and competition.

Common injuries in this sport

• Shoulder (rotator cuff)Avoid shoulder locks and throws at first; work slowly and without resistance.
• Neck (cervical)No sparring or wrestling before your health professional’s approval; strengthen the neck progressively.
• Fingers (pulley, climbing)Strong grips load the fingers; begin with light grips.

Preparation exercises

• Neck isometrics

  Hand against the forehead, then against the side of the head: push gently without moving, 5 seconds, in each direction.

  To start: 5 pushes of 5 seconds in each direction, once a day.

  Variations, mistakes and progression

  Easier

  Push very gently, at 20% of your strength.

  Harder

  10-second holds, a little more force.

  Common mistakes

  • Letting the head move.
  • Shrugging the shoulders.

  Moving on

  When 10 seconds in each direction is pain-free.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Soft ball squeeze

  Squeeze a soft ball for 3 seconds then release, pain-free, keeping the wrist neutral. Increase firmness gradually.

  To start: 3 sets of 10 squeezes of 3 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Softer ball, half-strength squeeze.

  Harder

  Firmer ball, 10-second holds.

  Common mistakes

  • Bending the wrist while squeezing.
  • Squeezing into pain.

  Moving on

  When you can squeeze a firm ball without pain.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Bear crawl

  On all fours, lift your knees a few centimetres off the floor, back flat: move slowly forward with opposite hand and foot, 4 steps forward then 4 back.

  To start: 3 sets of 4 steps forward and 4 back, every other day.

  Variations, mistakes and progression

  Easier

  Knees lifted in place, held 10 to 20 seconds, without moving.

  Harder

  More steps, then sideways, then faster.

  Common mistakes

  • Hips too high.
  • Pelvis swaying with each step.

  Moving on

  When 3 × 8 steps each way are done with a stable back and no wrist or shoulder discomfort.

• Band wood chop

  Band anchored high to one side, arms almost straight: pull diagonally down towards the opposite hip, turning your chest and pivoting on the back foot, then return slowly.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small rotation, feet fixed.

  Harder

  Stronger band, faster on the way down (always slow on the way back), then from low to high.

  Common mistakes

  • Pulling with the arms without turning the hips.
  • Rounding the back at the end of the movement.

  Moving on

  When 3 × 12 is easy with no back or shoulder pain the next day: bring back your sport’s movement at reduced speed.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• MMA gloves, mouthguard, groin guard and shin guards.
• A clean, cushioned mat.
• Trusted partners and a coach who knows about your injury.