Neck Pain from MMA and BJJ: Causes, Treatment, and Prevention
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 come with a high injury risk, particularly involving the cervical spine and ligament structures that support the neck.
Neck pain is a common injury among MMA and BJJ practitioners, whether it’s from grappling, chokes, neck crank techniques, or sudden impacts during training or competition. Conditions like cervical strain, cervical sprain, and muscle tension are frequent culprits. Understanding the causes, knowing how to find effective pain relief or manual therapy, and learning how to prevent neck injuries 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. Moves involving a neck crank can be particularly intense, stressing the cervical spine and increasing the chance of bjj injury. Prolonged pressure or improper technique during grappling can lead to muscle fatigue, cervical sprain, or even more serious injuries like nerve compression and spinal cord stress.
Sudden Impacts from Takedowns
Hard landings during throws or takedowns can result in whiplash-like injuries, minor injury, or muscle strains. These quick, forceful movements are a major cause of sore neck and chronic neck pain in MMA and BJJ athletes.
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, contributing to muscle tension and increasing your future injury risk.
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 injury risk during intense movements or awkward positions. Incorporating targeted exercises and tools like the Iron Neck can help build functional neck strength and resilience.
Signs of a Neck Injury
Look out for these symptoms:
Persistent stiffness or sore neck
Difficulty turning your head or reduced lateral flexion and range of motion
Pain radiating into your shoulders, arms, or hands — which may indicate a shoulder injury or nerve involvement
Numbness or tingling sensations, sometimes associated with the spinal cord
Weakness in the upper body, frequent headaches, or signs of a cervical strain
If you notice these symptoms, it’s essential to seek professional advice to rule out serious conditions like nerve damage, cervical sprain, or herniated discs.
How to Treat Neck Pain Caused by MMA and BJJ
Physiotherapy and Chiropractic Care
A physical therapy or chiropractic approach can provide effective care for neck pain caused by MMA or BJJ injuries. Treatments such as manual therapy, soft tissue massage, joint mobilisations, and dry needling can offer significant pain relief, improve mobility, and speed up recovery.
These professionals can also assess your posture, identify risk factors such as ligament weakness or joint imbalances, 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 injury. Incorporating targeted exercises using tools like the Iron Neck can help increase neck strength, while stretching routines ease muscle tension and enhance flexibility — both critical for recovery and injury prevention.
Rest and Recovery
Rest is vital after an MMA or BJJ 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. In some cases, shockwave therapy may also be used to stimulate healing in chronic or stubborn injuries.
When to See a Doctor
While physical therapy 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, which may point to spinal cord involvement
Comes with severe headaches, dizziness, or shoulder pain that radiates
It’s crucial to consult a doctor. These symptoms could indicate a more serious underlying condition such as nerve compression, herniated discs, or even a cervical strain that requires medical evaluation and a tailored recovery plan.
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. These targeted exercises help build neck strength and improve injury prevention.
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 and reduce injury risk during grappling or takedowns.
Scapular Strengthening Exercises: Perform rows, face pulls, and Y-T raises to support neck stability by strengthening the upper back and shoulders. These exercises can also help prevent shoulder injury and contribute to better posture.
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 excessive chin tucking or awkward neck angles. Poor technique here can increase the risk of a neck crank, cervical strain, or other common injuries in BJJ.
During Takedowns: Keep your head in line with your cervical spine to minimise whiplash effects and avoid acute muscle tension.
During Sparring: Avoid leading with your head; instead, use your full body to generate power and maintain control, reducing the chance of a minor injury.
Prioritise Recovery
Perform dynamic warm-ups like neck rolls and shoulder mobility exercises before training. These can reduce ligament stress and support injury prevention.
Include gentle neck stretches such as side-to-side head tilts and rotations after training to release muscle tension and promote pain relief.
Incorporate active rest days with light activities like swimming, yoga, or walking to maintain mobility without overloading your neck or aggravating lower back pain and knee pain.
Use a supportive pillow that keeps your neck in a neutral position to promote recovery while sleeping and reduce the likelihood of future injury.
Maintain Good Posture
During Training: Keep your head aligned with your cervical spine. Avoid craning your neck forward or hunching your shoulders, which can lead to common injury in the neck and upper back.
In Everyday Life: Avoid “tech neck” by sitting upright and taking regular breaks when using phones or computers. Poor posture over time can contribute to chronic neck strain and even unrelated issues like ankle sprain or knee injury due to biomechanical compensation patterns.
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, particularly your cervical spine, and provide tailored care to get you back to training and competing at your best.
Our team offers personalised treatment plans that include physical therapy, manual therapy, chiropractic care, and strength training. Whether you’re recovering from a grappling-related BJJ injury, experiencing a sore neck or cervical sprain, or looking to build resilience and prevent neck injuries, we’re here to support you.
We also help athletes manage associated issues like shoulder pain, knee injury, lower back pain, and even skin infection concerns that can arise in close-contact sports. Every plan is designed to reduce injury risk and promote long-term performance and well-being.
Contact Elite Health and Performance today to book an appointment and start your journey toward pain-free training.
