How do I deal with rib injuries from BJJ?

Rib injuries in BJJ range from intercostal muscle strains to cartilage damage to actual rib fractures. They typically occur from being crushed in side control, receiving knee pressure from knee on belly, or taking an accidental knee or elbow during a scramble. The frustrating aspect of rib injuries is that they are aggravated by basic activities like breathing deeply, coughing, sneezing, laughing, and turning in bed. Complete rest from BJJ is usually necessary for at least two to four weeks. After the acute phase, you may be able to return to light drilling while avoiding positions that compress the ribs. Hard rolling should wait until the rib is fully healed because re-injury sets the recovery back significantly. During recovery, you can maintain fitness through lower body exercises and activities that do not stress the ribs. A compression wrap around the torso can provide support and reduce pain. If you suspect a rib fracture, see a doctor for imaging to rule out complications.