Neck and Shoulder Injuries in Mixed Martial Arts: Striking, Grappling, and Other Disciplines

May 7

History of Mixed Martial Arts

Mixed Martial Arts (MMA) is a combat sport that blends various fighting disciplines, including striking and grappling techniques. The sport has evolved significantly over the years, incorporating elements of boxing, wrestling, judo, and Brazilian Jiu-Jitsu. However, this combination of styles increases the risk of injury, particularly to the neck and shoulders.

Combat sports require intense physical engagement, making fighters vulnerable to injuries. Striking-based disciplines like boxing have the highest rates of neck and shoulder injuries, with 72% of boxers experiencing such issues due to repeated punches, whiplash-like motions, and constant defensive maneuvers. Karate, though lower at 54%, still exposes athletes to rapid strikes that can strain the cervical spine. Grappling sports like wrestling (28%) and judo (24%) pose risks of neck strains, joint stress, and impact injuries from takedowns and submissions. MMA (32.2%) merges striking and grappling, exposing fighters to various mechanisms of injury, from knockout punches to submissions that exert extreme pressure on the neck.

Understanding these risks and implementing proper training techniques, such as neck strengthening, defensive skills, and controlled sparring, can help athletes mitigate injuries and prolong their careers.

Common Neck and Shoulder Injuries in Mixed Martial Arts

The neck and shoulders play a crucial role in stabilizing the body during combat. However, their constant involvement makes them vulnerable to injuries. Takedowns, throws, and submissions can lead to strains, sprains, and disc injuries. The most common injuries include:

Injury: Cervical Joint Sprain

Description: Sprain of a ligament that connects the cervical vertebrae

Causes: Caused by sudden twisting or jerking motions of the neck

Symptoms: Neck pain, tightness, and difficulty moving the neck

Treatment: Manipulations and targeted exercises to help regain function and reduce pain

Injury: Cervical Strain

Description: A stretch or tear in the muscles of the neck

Causes: Caused by sudden movements or impact during fights or training

Symptoms: Neck pain, stiffness, and limited range of motion

Treatment: Manipulations and targeted exercises to help regain function and reduce pain

Injury: Cervical Disc Injury

Description: Damage to the discs in the cervical spine

Causes: Caused by repetitive stress or trauma to the neck

Symptoms: Neck pain, radiating arm pain, numbness, and weakness

Treatment: Osteopathic treatments to help improve mobility

Injury: Cervical Radiculopathy

Description: Compression or irritation of a nerve in the cervical spine

Causes: It can result from disc herniation or bone spurs

Symptoms: Pain, numbness, tingling, or weakness in the neck, shoulder, or arm

Treatment: Osteopathic treatments to help decrease inflammation and improve nerve function

Boxers with shoulder injuries typically miss 14-20 days of training, highlighting the impact of such injuries on an athlete's ability to compete. Additionally, research has shown that 52.7% of boxers suffer from scapular dyskinesis, a condition that alters shoulder blade movement and can increase the risk of further injury. To prevent the risk of neck and shoulder injuries, athletes who compete in combat sports should prioritize a proper warm-up, mobility exercises, and strength training. Assessing the regular movements the athletes typically move in will help dictate what imbalances or syndromes they may have that could lead to injury. Implementing post-training recovery routines, like stretching, foam rolling, and manual therapy, can enhance muscle recovery and reduce the likelihood of overstraining the muscle. The earlier an athlete can get treatment and train correctly, the less likely they are to get injured.

Risk Factors

Several factors contribute to the high rate of neck and shoulder injuries in MMA:

High-Impact Strikes: Punches, kicks, and elbows to the head and upper body place immense stress on the cervical spine and shoulder joints. Repeated blows can lead to whiplash-like injuries, muscle strains, or even nerve damage.
Grappling Stress: Takedowns, submissions, and clinch work often force the neck and shoulders into unnatural positions. The rotational and compressive forces during grappling can strain ligaments, damage joint capsules, and contribute to muscle imbalances.
Repetitive Trauma: Continuous sparring and competition result in cumulative microtrauma. Over time, this repetitive stress can lead to chronic issues such as tendinitis, joint instability, or cervical disc degeneration.
Overtraining: Insufficient rest and recovery increase muscle fatigue, reducing neuromuscular control and joint stability. This heightens the risk of acute injuries like muscle tears or dislocations.
Poor Technique: Improper striking, grappling, or defensive mechanics can overload the neck and shoulders. Athletes with inadequate coaching or limited technical proficiency may experience increased injury rates.
Muscle Imbalances: A focus on power and explosive movements without proper mobility and stability training can lead to imbalances between the neck, shoulder, and upper back muscles. Weak stabilizers and tight prime movers often contribute to dysfunction and injury.
Previous Injury: Athletes with a history of neck or shoulder injuries are more susceptible to reinjury. Scar tissue, reduced range of motion, and lingering weakness can increase vulnerability.
Weight Cutting: Rapid weight loss before competition can lead to dehydration and reduced muscle elasticity, making tissues more prone to strain and injury.
Inadequate Recovery Strategies: Lack of proper mobility work, stretching, and soft tissue care can limit muscle recovery, contributing to chronic tightness and injury risk.

Addressing these risk factors through proper training, technique refinement, strength and mobility work, and adequate recovery can significantly reduce the likelihood of injury.

How to Prevent Neck and Shoulder

Four major categories break down how to prevent injury: proper training, protective gear, rest and recovery, and early intervention.

1. Proper Training

Technique Matters: Learning proper striking and grappling techniques minimizes unnecessary strain on the neck and shoulders. Making sure athletes understand how to protect themselves.
Strength and Conditioning: Targeted exercises to build neck and shoulder stability reduce injury risk.
Warm-Up and Cool-Down: Dynamic warm-ups and post-training stretches enhance flexibility and prevent stiffness.

2. Protective Gear

Headgear: Helps absorb impact and reduce whiplash forces.
Mouthguards: Protect the jaw, reducing the likelihood of neck injuries.
Shoulder Braces: Provide additional support during training and recovery.

3. Rest and Recovery

Adequate Sleep: Essential for muscle repair and reducing inflammation.
Active Recovery: Low-impact exercises like swimming and mobility work can aid recovery.
Proper Nutrition: A diet rich in anti-inflammatory foods supports tissue healing.

4. Early Intervention

Recognizing Symptoms: Any persistent pain, stiffness, or weakness should be assessed immediately.
Medical Evaluation: Seeking professional help early prevents minor issues from worsening.
Rehabilitation Programs: Structured recovery plans help athletes return to training safely.

How to Treat Neck and Shoulder Injuries

Treatment depends on the severity of the injury. General management strategies include:

Rest and Ice: Initial treatment to reduce inflammation and pain.
Pain Management: Nonsteroidal anti-inflammatory drugs (NSAIDs) or corticosteroid injections if needed.
Physical Therapy: Exercises to restore strength, mobility, and function.
Manual Therapy: Hands-on techniques such as joint manipulations and soft tissue mobilization.
Surgical Intervention: In severe cases, procedures such as disc replacement or ligament repair may be required.

Preventing injuries requires a proactive approach that includes proper training, protective gear, adequate rest, and early intervention. It is important to ensure that individuals who are going through a time of injury can better prepare themselves for exercise/training and get the help they need medically.

When to see a Physical Therapist

Athletes should seek physical therapy if they experience:

Pain that interferes with training or daily activities.
Stiffness and limited range of motion.
Numbness, tingling, or weakness in the arms.
Discomfort while sleeping due to neck or shoulder pain.
Reduced performance in striking or grappling due to pain or instability.

A physical therapist can develop a customized rehabilitation plan to restore function and prevent future injuries.

Conclusion

Mixed Martial Arts is a physically demanding sport that places significant stress on the neck and shoulders. Understanding common injuries, their causes, and the best prevention and treatment strategies can help fighters stay healthy and competitive. By prioritizing proper training, protective gear, recovery, and early intervention, MMA athletes can minimize injury risks and prolong their careers. There are a lot of inexperienced athletes who are unaware of form and how to protect themselves when fighting, so gaining proper coaching can be extremely beneficial for the athlete.

FAQs

1. What are the most common neck and shoulder injuries in MMA?

Cervical sprains, strains, disc injuries, and nerve compression (cervical radiculopathy) are the most common.

2. How can I prevent neck injuries in MMA?

Strengthening neck muscles by exercising those muscle groups, and using proper techniques that are taught by a coach/professional. As well as wearing protective gear in both training and competition settings, allowing adequate recovery time can help prevent injuries.