The Most Common Injuries in MMA—and How to Prevent Them

Pannell Project
Jun 10
2 min read

Mixed Martial Arts (MMA) is one of the most demanding sports—physically and mentally. Whether you're stepping into the cage or training for fitness, MMA pushes your body to the limit. But with that intensity comes an increased risk of injury. At The Pannell Project, we see a lot of athletes sidelined by preventable issues. Here’s a breakdown of the most common injuries in MMA—and how to stay in the fight.

1. Shoulder Injuries

Common Culprits: Dislocations, labral tears, and rotator cuff strains

Why It Happens: Strikes, submissions, and takedowns place a lot of stress on the shoulder joint, especially in grappling-heavy training.

Prevention Tips:

Strengthen the rotator cuff and scapular stabilizers
Don’t skip warm-ups (especially upper body mobility drills)
Avoid muscling through submissions—tap early and train smart

2. Knee Injuries

Common Culprits: Meniscus tears, MCL/ACL sprains, patellar tendonitis

Why It Happens: Explosive movements like shooting for takedowns or checking kicks can strain the knee joint.

Prevention Tips:

Improve hip and ankle mobility (they affect knee health!)
Strength train—especially glutes, hamstrings, and quads
Banded lateral walks and single-leg balance drills are key

3. Concussions & Head Trauma

Common Culprits: Sparring, accidental head clashes, knockouts

Why It Happens: High-contact training without appropriate rest and head control

Prevention Tips:

Limit hard sparring sessions
Invest in good headgear and educate yourself on proper defense
Know the signs of concussion—rest and recover, don’t rush back in

4. Hand and Wrist Injuries

Common Culprits: Fractures, sprains, boxer's knuckle

Why It Happens: Poor punching technique or improper wrapping/gloving

Prevention Tips:

Learn proper striking mechanics early
Wrap your hands correctly and replace gloves when worn out
Use grip-strengthening exercises like towel holds and rice digs

5. Lower Back Pain

Common Culprits: Strains, disc irritation, postural overload

Why It Happens: Poor core stability and overuse in grappling, lifting, or striking

Prevention Tips:

Strengthen deep core muscles (planks, dead bugs, bird-dogs)
Practice proper hip hinge and lifting mechanics
Incorporate mobility work into your weekly routine

How The Pannell Project Helps Fighters Stay in the Game

Injury prevention is just as important as performance. At The Pannell Project, we specialize in movement assessments, mobility programs, and hands-on therapy tailored for combat athletes. Whether you’re dealing with nagging pain or prepping for a fight, we’ll keep you moving at your best.

🛑 Already dealing with pain? Don’t ignore it. Book a one-on-one session today—we’ll evaluate the problem and create a custom recovery plan.

Train smart. Recover smarter. Fight longer.

👉 Book your appointment now at www.thepannellproject.com