Brazilian Jiujitsu (BJJ acronym in English) is a type of martial art of Japanese origin, focused on hand-to-hand fighting on the ground.
In general, the term base is used in this sport, defining the base as the bottom or lowest part of something. In BJJ it is something that provides support so that we do not lose our balance. Without a solid foundation, it will be easy for your opponent to carry you down.
A successful BJJ athlete needs a solid foot and ankle foundation. To do this, the athlete must focus on building a core focused on the hips and core.
Anatomy and function of the foot and ankle
The ankle and foot are made up of 28 bones that make up 25 joints . When people refer to the ankle, they are referring to the talocrural joint. This joint is made up of:
- The tibia.
- The fibula.
- The talus bone.
The bones of the foot and ankle work together to provide stability in movements such as running. They also give you mobility by acting as a shock absorber when your foot hits the ground. In addition to providing mobility and stability, when the foot is on the ground the ankle must oppose the forces of the hips, knees, spine and pelvis.
The ankle bones also work with the surrounding muscles to provide support and movement. The gastrocnemius allows the foot to go downward. The posterior tibialis, the long flexor of the big toe, and the long flexor of the rest of the fingers protect the medial aspect of the ankle. While the longus, fibularis and fibularis brevis muscles protect the lateral aspect of the ankle.
Why is the ankle so important in BJJ?
The ankle is important in BJJ workouts because it helps maintain balance . For example, when it comes to passing the guard, a Brazilian Jiu-jitsu practitioner needs to move forward or around the opponent’s legs.
Every time you take a step to get past your opponent’s guard, your ankle must stabilize and absorb the impact of each movement. If the ankle is not able to properly stabilize and absorb a shock, then its movements will be slower.
The increased performance obtained in the ankle and foot function, when you have a good range of motion and stability, will reduce the risk of injury. In BJJ the foot and ankle are involved in all positions, so an injury would be devastating during training.
Therefore, it is important that you stop your training when you have ankle pain or when you simply feel discomfort. Also, once an ankle injury occurs the chance of a relapse occurring is high. Therefore, prevention is the key to avoiding injury or deterioration in the future.
How to know if your ankles are weak?
A chain is only as strong as its weakest link. In the body the weakest link is any muscle that is not doing its job. A muscle can lose its function for a variety of reasons because something is causing a restriction. Check out these tips to find out if you have weak ankles:
- First of all, to make sure your ankle and related muscles are not the weakest link, the first thing you need to do is develop a full range of motion at the ankle . One way to check your range of motion is with the squat, if the ankle lacks mobility when reaching the bottom of a squat it is a circumstance that you should try to work and solve.
- Make sure the muscles around the ankle are strong. Isometric exercises work well for this. Grab your ankle and perform various movements and hold that position while pushing lightly against a stationary object. For example, place your foot in a downward position against a stationary object and hold for about ten seconds. Do this with different ranges of ankle motion.
- Third, do other movements that go along with your squats. Teach your body to function as a unit . During a squat, your ankle, hips, knees, and torso should work together. If squatting and squatting is too difficult for you, you may not have enough ankle mobility.
Conclution
Strong hips and core are certainly important, but without the proper mobility and strength in your ankles, none of that will matter. That is why it is essential that you have well-strengthened ankles that guarantee good training and BJJ fights. In addition, these will reduce your chance of injury and improve your performance.
Spend at least 10 minutes a day strengthening your ankles, increasing their mobility, and having a strong foundation to ensure success in this demanding contact sport.
References
- Spiegelman, S. The Essential Role of the Ankle in BJJ. For Breakingmuscle. [Revised December 2015].
