If you train in Mixed Martial Arts (MMA) or Brazilian Jiu-Jitsu (BJJ), you know how physically demanding these sports can be. While they build strength, flexibility, and endurance, they also put a lot of strain on your body—especially your neck.

Neck pain is a common issue for MMA and BJJ practitioners, whether it’s from grappling, chokes, or sudden impacts during training or competition. Understanding the causes, knowing how to treat injuries, and learning ways to prevent them can help you stay on top of your game while protecting your long-term health.

What Causes Neck Pain in MMA and BJJ?

Submissions and Grappling

Techniques like guillotine chokes, rear-naked chokes, and headlocks put significant strain on your neck. Prolonged pressure or improper technique during grappling can lead to muscle fatigue, sprains, or even more serious injuries like nerve compression.

Sudden Impacts from Takedowns

Hard landings during throws or takedowns can result in whiplash-like injuries or muscle strains. These quick, forceful movements are a major cause of neck pain in MMA and BJJ.

Repeated Strain and Poor Recovery

Frequent training without proper rest can overload your neck muscles and joints. Poor posture during grappling or defensive positions can create long-term stiffness and imbalances.

Weak Neck Muscles

If you’re not training your neck specifically, it may not be strong enough to handle the demands of MMA and BJJ. This increases your risk of injury during intense movements or awkward positions.

Signs of a Neck Injury

Look out for these symptoms:

• Persistent stiffness or soreness in the neck

• Difficulty turning your head or reduced range of motion

• Pain radiating into your shoulders, arms, or hands

• Numbness or tingling sensations

• Weakness in the upper body or frequent headaches

If you notice these symptoms, it’s essential to seek professional advice to rule out serious conditions like nerve damage or herniated discs.

How to Treat Neck Pain Caused by MMA and BJJ

Physiotherapy and Chiropractic Care

A physiotherapist or chiropractor can provide effective care for neck pain caused by MMA or BJJ neck injuries. Treatments such as soft tissue massage, joint mobilisations, and dry needling can reduce pain, improve mobility, and speed up recovery.

These professionals can also assess your posture, identify areas of weakness or imbalance, and create a personalised rehab plan tailored to your sport.

Exercise Therapy

Strengthening the neck, shoulders, and upper back muscles is essential for improving stability and reducing the risk of future injuries. Stretching routines to release tension and enhance flexibility are also key components of recovery and prevention.

Rest and Recovery

Rest is vital after an MMA or BJJ neck injury. Avoid overtraining to give your neck adequate time to heal. Heat packs can help relax stiff muscles, while cold compresses reduce inflammation and alleviate acute pain during recovery.

When to See a Doctor

While physiotherapy and chiropractic care can address many cases of neck pain, there are situations where medical attention is necessary. If your neck pain:

• Persists or worsens despite rest and treatment

• Is accompanied by numbness, tingling, or weakness in your arms

• Comes with severe headaches or dizziness

It’s crucial to consult a doctor. These symptoms could indicate a more serious underlying condition that requires medical evaluation.

Preventing Neck Pain and Injuries in MMA and BJJ

Train Your Neck

Strengthen your neck muscles with exercises such as:

• Isometric Neck Holds: Sit or stand upright. Use your hand to apply gentle resistance while pushing your head against it in all directions (forward, backward, left, and right). Hold for 10–15 seconds per side.
  
  
  

• Resistance Band Neck Flexion/Extension: Attach a resistance band to a stable surface. Place the band around your forehead and gently pull your head forward or backward, maintaining control throughout the movement. Perform 10–12 reps for 2–3 sets.
  
  
  

• Neck Bridges: Lie on your back with your knees bent and feet flat. Gently lift your head and neck off the ground, holding the position for a few seconds before lowering. Gradually increase the intensity as you build strength.
  
  
  

• Scapular Strengthening Exercises: Perform rows, face pulls, and Y-T raises to support neck stability by strengthening the upper back and shoulders.

Disclaimer: If you’re new to neck-strengthening exercises or unsure about your form, consider working with a trainer or physiotherapist to ensure you’re performing them safely and effectively.

Focus on Technique

Proper technique reduces unnecessary strain on your neck.

• During Grappling: Avoid tucking your chin excessively or arching your neck when resisting chokes or submissions.
  
  
  

• During Takedowns: Keep your head in line with your spine to minimise whiplash effects.
  
  
  

• During Sparring: Avoid leading with your head; instead, use your entire body to generate power and control.
  
  
  

Prioritise Recovery

• Perform dynamic warm-ups like neck rolls and shoulder mobility exercises before training.
  
  
  

• Include gentle neck stretches such as side-to-side head tilts and rotations after training to release tension.
  
  
  

• Incorporate active rest days with light activities like swimming, yoga, or walking to maintain mobility without overloading your neck.
  
  
  

• Use a supportive pillow that keeps your neck in a neutral position to promote recovery while sleeping.
  
  
  

Maintain Good Posture

• During Training: Keep your head aligned with your spine. Avoid craning your neck forward or hunching your shoulders.
  
  
  

• In Everyday Life: Avoid “tech neck” by sitting upright and taking regular breaks when using phones or computers.

How Elite Health and Performance Can Help

If you’re dealing with neck pain or an injury from MMA or BJJ, Elite Health and Performance is here to help. We understand the unique demands these sports place on your body, especially your neck, and provide tailored care to get you back to training and competing at your best.

Our team offers personalised treatment plans that include physiotherapy, chiropractic care, and strength training. Whether you’re recovering from a grappling-related injury, dealing with strain from neck bridges, or looking to build resilience to prevent future issues, we’re here to support you.

Contact Elite Health and Performance today to book an appointment and start your journey toward pain-free training.