How do I protect my knees in BJJ?

Knee injuries are among the most serious in BJJ because they can require surgery and months of rehabilitation. The most vulnerable positions for knees include being caught in heel hooks where the rotational force can tear ligaments, having your foot caught during guard passing while your body rotates, and deep squat positions under load. To protect your knees, develop strong quadriceps, hamstrings, and calves that support the joint. Maintain good flexibility in your hips and ankles to prevent compensatory stress on the knees. During training, tap immediately to any leg lock rather than trying to escape once the position is established. Learn the mechanics of leg locks so you can recognize dangerous positions early. Avoid sitting in positions that twist the knee, especially when your foot is trapped. Knee sleeves provide warmth and light compression that many practitioners find protective. If you have a history of knee problems, consider avoiding deep half guard and certain leg entanglement positions until your knees are rehabilitated.