Contact, falls, joint locks and long sessions all carry a risk of injury. This page groups the most common problems by body area and summarises what public health and sports-medicine sources recommend. It gives no diagnosis and no medicine doses: only a health professional can examine you and decide on treatment.
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Round two. A clash of heads. Your partner stands up and says “I'm fine.”
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What you do in the next minutes matters more than any technique you learned today.
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This page is the first-aid kit of the mat: how injuries happen, how to spot them, what to do, when to get help — and when to come back.
Increasing confusion, drowsiness or becoming less responsive
Weakness, numbness or tingling in more than one arm or leg
Repeated vomiting
Severe or increasing headache
Increasingly restless, agitated or combative
Visible deformity of the skull
→ Any one of these: stop, call an ambulance, do not move the person unless needed to keep the airway open and assume a possible neck injury.
How it happens
A blow to the head, neck or body that shakes the brain: a strike, a kick, a fall or a throw where the head hits the mat. It can happen without being knocked out.
Signs
Lying still, slow to get up, unsteady or falling over
Dazed or blank look, confusion, not answering normally
Headache, “pressure in the head”, dizziness, nausea, blurred vision
Sensitivity to light or noise, feeling slowed down or “in a fog”
Being more emotional, irritable or anxious; trouble concentrating or remembering
Signs can appear minutes or hours later.
First aid
If concussion is suspected, remove the person from training or competition straight away; they do not go back on the mat that day.
Do not leave them alone for the first hours and make sure an adult stays with them for at least the first 24 hours.
Relative rest for the first 24–48 hours: normal daily activities and gentle walking are fine, less screen time; complete rest in a dark room is no longer recommended.
No alcohol and no driving until recovered; an ice pack wrapped in a cloth can ease a bump.
Get medical help now if…
Any of the urgent signs above
Knocked out, a fit, clear fluid or blood from the nose or ears, a black eye without a direct hit to the eye
Vomiting, dizziness, or the person takes blood-thinning medicine
Symptoms still present after 2 weeks: see a doctor; after 4 weeks they count as persisting symptoms and need a full assessment
Prevention
Learn and drill breakfalls (ukemi) before being thrown
Control in partner work, especially to the head; respect your club’s contact rules
Clubs should agree in advance who decides to remove a player and make sure coaches know the signs
Back to training
Return is step by step: daily activities, then light and moderate aerobic exercise, then individual art-specific drills without contact, then contact only after a health professional has cleared you. Each step usually takes at least 24 hours, the full process at least a week and often up to a month. The NHS advises no contact sport for at least 3 weeks after a head injury. Students should be fully back at school or work before full return to sparring.
A strike, head clash or knee to the face. Nosebleeds also happen from dry air or blowing the nose hard.
Signs
Pain, swelling, bruising, sometimes black eyes
A crunching sound when touching the nose
Blocked breathing through the nose
The nose looks a different shape
First aid
Sit down and lean forward with the head tilted forward and the mouth open (not back)
Pinch the soft part just above the nostrils for 10–15 minutes and breathe through the mouth
A wrapped ice pack on the nose for up to 15 minutes at a time
Do not try to straighten a nose that has changed shape
Get medical help now if…
Bleeding that lasts more than 10–15 minutes or will not stop
Clear watery fluid from the nose, severe headache, blurred or double vision
Bleeding that started after a blow to the head, or feeling weak or dizzy
A crooked nose, or swelling not going down after 3 days (correction is best within about 3 weeks)
Prevention
Controlled contact, a good guard, and head protection where the rules of the art allow it.
Back to training
After a nosebleed avoid strenuous exercise for 24 hours. After a broken nose: no strenuous exercise for 2 weeks and no sport where the face could be hit for at least 6 weeks.
Blunt trauma or rubbing to the ear, common in judo, wrestling and boxing. Blood collects between the cartilage and its covering; if it is not drained, the cartilage can become permanently thick and lumpy within about 7–10 days.
Signs
A soft, swollen, painful lump on the outer ear after contact.
First aid
Ice quickly: 15 minutes on, 15 minutes off
Go to an emergency department as soon as possible; the useful window is within 24 hours, best within 6 hours
Never try to drain it yourself: it refills quickly and can get infected
Get medical help now if…
Always, as soon as the swelling appears: draining and compression must be done by a doctor.
Prevention
Ear guards or headgear in grappling and striking practice, and early treatment of any swelling.
Back to training
After drainage, compression stays on for 48 hours to a week as the doctor decides. Training can resume after it is removed, with headgear, until the ear is pain-free and healed.
The upper arm bone comes out of the shoulder socket: a fall onto an outstretched arm, a badly landed throw, or a joint lock pushed too far.
Signs
The arm cannot be moved
The shoulder looks out of place or has changed shape
Pain, bruising or swelling
First aid
Do not try to put the shoulder back in, and do not let a training partner try
Do not move the upper arm; support it in a sling or with a towel
A wrapped ice pack for up to 20 minutes every 2 to 3 hours
Get to an emergency department; do not drive yourself
Get medical help now if…
Always and straight away: a dislocated shoulder needs hospital treatment. Call an ambulance if you cannot get there yourself.
Prevention
Learn to fall without posting an outstretched arm
Tap early on joint locks and apply them slowly in training
Shoulder strength work, especially after a previous dislocation (the risk of it happening again is higher)
Back to training
Recovery usually takes 6 to 12 weeks, and up to 16 weeks or more before full return to some sports. A sling is worn for the first weeks; follow the doctor or physiotherapist on exercises and on when to return.
Punching with a badly formed fist, catching a kick, gripping a gi or getting a finger caught. A break, a dislocation and a bad sprain can look alike.
Signs
Pain, swelling, bruising, difficulty moving; it may change colour or feel numb.
First aid
Keep the finger still; taping it to the next finger can help
Raise the hand
A wrapped ice pack for 15–20 minutes every 2 to 3 hours
Cover any cut with a clean dressing and take off rings from that hand
Get medical help now if…
Emergency if the finger points at an odd angle, looks blue or is numb, or bone can be seen or is sticking out
Otherwise get medical advice soon if it is painful, swollen, bruised, stiff or hard to move; an X-ray is usually needed
Prevention
Learn to make a correct fist before hitting pads or bags; use hand wraps and gloves where appropriate
Grip and release cleanly in grappling and avoid pulling fingers on purpose
Back to training
A broken finger or thumb usually heals in 6 to 8 weeks; full hand strength can take 3 to 4 months. Ask the doctor when contact or gripping training is safe again.
Landing on a hand when falling, blocking a hard kick, or striking with a bent wrist.
Signs
Sudden pain, swelling, bruising, difficulty moving; it may change colour, look bent or feel numb. A break, a dislocation and a bad sprain are hard to tell apart without an X-ray.
First aid
Support the arm with a towel as a sling and do not use it
A wrapped ice pack for up to 20 minutes every 2 to 3 hours
Press a clean pad on any bleeding and take off rings and watches
Do not eat or drink in case surgery is needed
Get medical help now if…
Emergency if numb, tingling or pins and needles, heavy bleeding, bone through the skin, or the arm has changed colour or shape
Get medical help soon if very painful or getting worse, a lot of swelling, very stiff, or with fever
Prevention
Breakfalls that spread the impact instead of landing on a straight arm; strike with a straight wrist; build forearm strength gradually.
Back to training
A broken arm or wrist usually takes around 6 to 12 weeks to recover; stiffness and weakness can last longer and a physiotherapist can help. Return to training when the doctor says it is safe.
A kick, knee or punch to the side, or a heavy landing in a throw or takedown.
Signs
Strong chest pain, especially breathing in or coughing
Swelling or tenderness over the ribs, sometimes bruising
Feeling or hearing a crack if a rib is broken
First aid
Wrapped ice pack regularly in the first days
Keep breathing normally, take slow deep breaths and cough when needed (hold a pillow to the chest)
Walk around and move the shoulders now and then; do not lie still for long
Sleep more upright for the first nights; do not lift heavy things
Get medical help now if…
Emergency if breathlessness or chest pain is getting worse, pain in the belly or shoulder, or coughing up blood (another organ could be hurt)
See a doctor if pain is not improving after a few weeks, or with yellow or green phlegm or fever
Prevention
Keep the elbows down to cover the ribs, use body protectors where appropriate and build up body conditioning gradually.
Back to training
Ribs usually heal by themselves in 2 to 6 weeks. Avoid any exercise that makes the pain worse; go back to contact only when breathing, coughing and twisting no longer hurt.
A sprain is a twisted or torn ligament; a strain is an overstretched or torn muscle. In training: landing badly from a kick or jump, catching a toe on the mat, a twisting throw, no warm-up or tired muscles.
Signs
Pain, tenderness or weakness
Swelling or bruising
Unable to put weight on it or use it normally
Muscle spasms or cramping
First aid
First 2–3 days, PRICE: Protect the injury; Rest it and avoid putting weight on it; Ice wrapped in a cloth for up to 20 minutes every 2 to 3 hours; Compress with a bandage during the day (snug, not tight); Elevate it on a pillow
Avoid heat, alcohol and massage for the first couple of days
When you can move without pain stopping you, keep moving gently so it does not stiffen
Get medical help now if…
Emergency if you heard a crack, the part has changed shape or points at an odd angle, is numb or tingling, or the skin turns blue or grey or feels cold (possible broken bone)
Get medical help soon if very painful or worsening, a lot of swelling, you cannot put weight on it or walk more than a few steps, very stiff, not improving, or with fever
Prevention
Warm up properly, do not train hard when exhausted, keep the mat surface clean and even, and build footwork and landing skills gradually.
Back to training
Most sprains and strains feel better after 2 weeks, but avoid strenuous exercise such as running for up to 8 weeks because of the risk of further damage. Severe ones can take months; a physiotherapist can help if it is slow.
The muscles at the back of the thigh, often hurt by high or fast kicks, splits and explosive movements without a proper warm-up, or when tired.
Signs
Sudden sharp pain at the back of the thigh; in severe cases a snap or a “pop”
Tender to touch, swelling and bruising after a few hours
Difficulty standing or walking on that leg
First aid
First 2–3 days, PRICE: Protect the injury; Rest it and avoid putting weight on it; Ice wrapped in a cloth for up to 20 minutes every 2 to 3 hours; Compress with a bandage during the day (snug, not tight); Elevate it on a pillow
Avoid heat, alcohol and massage for the first couple of days
When you can move without pain stopping you, keep moving gently so it does not stiffen
Get medical help now if…
Get medical help if very painful or worsening, a lot of swelling or bruising, it hurts to stand or walk, the leg is very stiff, it is not improving, or with fever. Severe tears may need a specialist.
Prevention
Warm up before kicking and stretching drills
Build fitness and flexibility gradually
Stop if you feel pain at the back of the thigh, and do not train hard when tired
Back to training
Mild injuries usually get better in a few days; severe ones can take weeks or months. If healing is slow or it keeps happening, a physiotherapist can give exercises to recover and prevent it.
Twisting on a planted foot, a sudden change of direction, a kick blocked by the knee, repeated jumping, or deep stances held too long. Only a doctor can say which structure is hurt.
Signs
Pain, swelling or stiffness
The knee locks, gives way or clicks painfully (painless clicking is normal)
A pop at the time of injury, or the kneecap changes shape
First aid
Put as little weight on the knee as possible
A wrapped ice pack for up to 20 minutes every 2 to 3 hours
Stop training that day
Get medical help now if…
Get urgent advice if very painful, you cannot move it or put weight on it, it is badly swollen or has changed shape, it locks or gives way, or there is fever with redness or heat around the knee
See a doctor if it is not improving within a few weeks
Prevention
Keep the knee in line with the toes in stances and when pivoting, build stance depth gradually, warm up and strengthen the legs.
Back to training
Most knee pain starts to feel better in a few days. If it does not, or if it locks or gives way, do not return to training until a doctor or physiotherapist has checked it. See also the stance pages for knee alignment.
An elbow, knee, head clash, fingernail or mat burn; also weapons practice.
Signs
Bleeding, broken skin, pain; later, signs of infection: swelling, redness, more pain or pus.
First aid
Stop training; wash and dry your hands and use disposable gloves if you have them
Check nothing is stuck in the wound. If something is, do not pull it out: press on either side of it
Otherwise press firmly with a clean pad or folded cloth; raise the limb; if blood soaks through, add another pad on top
For small wounds: rinse with tap or bottled water, pat dry, clean around it with soap and water, then cover with a sterile dressing or plaster
Get medical help now if…
Emergency if bleeding will not stop, blood spurts bright red, there is loss of feeling or movement, a bad cut on the face or the palm, a very large or deep wound, or something stuck in it
Get medical help soon if the wound is dirty after cleaning, it was a bite, it becomes swollen, red, more painful or has pus, it is longer than about 5 cm, or you feel unwell or feverish
Prevention
Short, clean nails, no jewellery on the mat, and a clean mat. Keep a first-aid kit with gloves at the club.
Back to training
Train only with the wound fully covered and not bleeding. A dressing can come off after a few days once the wound has closed; if it was stitched or glued, ask the clinician when contact is safe.
Ringworm is a fungal infection; impetigo is a very contagious bacterial infection that usually enters damaged skin. Both spread by skin-to-skin contact and shared towels — common in grappling arts.
Signs
Ringworm: a rash, usually ring-shaped, red or darker than the surrounding skin, scaly, dry or itchy
Impetigo: red sores or blisters that burst and leave crusty golden-brown patches, often around the nose, mouth or hands
First aid
Do not scratch or touch the patches; wash and dry the area well and wash your hands often
Do not share towels, bedding or kit; wash them at a high temperature
Ask a pharmacist early: they can recommend treatment and say if you need a doctor
Get medical help now if…
See a doctor if it is not improving with the treatment recommended, if ringworm is on the scalp, if impetigo keeps coming back or gets worse, or if you have a weakened immune system.
Prevention
Shower after training and wash the gi or kit every time
Clean the mats regularly; keep cuts and scratches clean and covered
Check your skin after rolling, and do not train with an unexplained rash
Back to training
No contact sport while impetigo is contagious: until 48 hours after starting treatment from a pharmacist or doctor, or, without treatment, until all patches have dried and crusted over (7–21 days). For ringworm, start treatment straight away and ask the pharmacist or doctor before going back to skin-to-skin training.
Hard training in a hot, poorly ventilated hall, thick uniforms or protective gear, not drinking enough, or cutting weight before competition.
Signs
Heat exhaustion: tiredness, dizziness, headache, nausea or vomiting, heavy sweating with pale clammy skin, cramps, high temperature, strong thirst, irritability
Heatstroke (emergency): very high temperature, hot skin that is not sweating, fast breathing and heartbeat, confusion and poor coordination, a fit, or loss of consciousness
First aid
Move the person to a cool place and take off extra layers
Give plenty of water; a sports or rehydration drink also helps
Cool the skin: spray or sponge with cool water and fan; wrapped cold packs under the armpits or on the neck
Stay with them: they should feel better within 30 minutes
Get medical help now if…
Call an ambulance if still unwell after 30 minutes of rest, cooling and fluids, or with any heatstroke sign
While waiting: wrap in a cool wet sheet or keep fanning and sponging; if they lose consciousness, put them in the recovery position, check breathing and start CPR if there is no sign of life
Prevention
Drink more cold drinks when training, especially in hot weather
Light, loose clothing outside the uniform; ventilate the hall
Avoid extreme exercise in the heat, and do not cut weight by dehydrating
Back to training
No more training that day. After heatstroke, return only when a doctor agrees.
What the sources say about avoiding injuries before they happen. General guidance for healthy adults; a qualified instructor adapts it to your level.
All arts: the basics
Warm-up
Take at least 6 minutes to warm up, longer if you need it: march on the spot, heel digs, knee lifts, shoulder rolls and small knee bends raise the pulse gradually.
Then rehearse the session’s own movements slowly before speeding up.
Prevention
In a review of 25 randomised trials, strength training, balance (proprioception) training and combined programmes reduced sports injuries; stretching on its own showed no preventive effect.
Stop if you feel pain or become unwell, and ask a health professional before starting if you have a health problem, an injury a recent heart attack or operation, or are pregnant or have recently given birth.
After the general warm-up, practise breakfalls (ukemi) before any throwing — a 1905 judo manual already put falling first.
Prevention
Learn to fall before learning to throw: ukemi lets the person thrown roll or slap out of the fall instead of taking the impact.
Wear ear guards if your ears take repeated friction or blows: they help prevent cauliflower ear. A swollen ear should be seen quickly — prompt drainage can prevent permanent deformity.
Any knock to the head with symptoms: stop and follow the concussion card.
After the general warm-up, practise techniques slowly and with control before any sparring.
Prevention
Control comes first: being able to regulate a technique so it does not cause unintended injury. Many schools restrict targets such as joints, throat, groin and — for lower grades — the face.
Wear at least a mouthguard and a groin guard. A mouthguard protects teeth and gums but only works if it fits well.
After the general warm-up, build kick height and speed gradually.
Prevention
In sparring, wear the full set used in competition: head protector, trunk protector (hogu), shin and forearm guards, gloves, mouthpiece and groin guard.
Head kicks are allowed in competition: any head knock with symptoms means stopping that day.
Shadow-box lightly before bag work or sparring, and wrap your hands before putting gloves on.
Prevention
Hand wraps support the wrist and secure the base of the thumb, protecting against common hand injuries.
Wear a well-fitting mouthguard.
Headgear is not a concussion shield: in 2016 amateur boxing removed it from men’s competition after higher concussion rates were seen in bouts with headgear. The real protection is limiting hard sparring and stopping after any head knock with symptoms.
Lauersen, Bertelsen & Andersen — The effectiveness of exercise interventions to prevent sports injuries: systematic review and meta-analysis of RCTs (Br J Sports Med 2014) — pubmed.ncbi.nlm.nih.gov
H. Irving Hancock & Katsukuma Higashi, The Complete Kano Jiu-Jitsu (Jiudo), G. P. Putnam’s Sons, 1905 — Internet Archive (copy from the U.S. National Library of Medicine), public domain — archive.org
