Avoiding Injuries in Sports | Sampa Martial Arts and Fitness
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My son and I are training here together and both love it. Great academy with a family feel!

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Sampa is big enough to keep u learning and changing but small enough to be friendly, inviting and oh so challenging. If you want to work out and never be bored, u got to join a bootcamp session. It is awesome. Julie is the best! Always on point! She knows her stuff and is always willing to help you be a better you. Very cool gym!

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I have been in martial arts for most of my life and I can say that I love everything about sampa, All the instructor are great .when it came time to put my 7 year old son in jiu jitsu I looked around even out of my area.we made sampa to be place we call home..
Thank you Sampa Family.....

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Super friendly environment! Great coaches!! It’s like a big family, everyone just pushing each other to do better!

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Sampa is a top tier BJJ academy. The inside is huge with plenty of room, the staff is always friendly and informative, the students have a reciprocating desire to learn and get better, and the instructors are passionate and patient to teach and excited to see you succeed. Professor Nathan Basseto is incredible and I highly recommend him

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If you are looking for a BJJ academy that stays true to the art of BJJ, this place is it. Sampa is owned by a globally recognized 4th degree black belt named Professor Renato Migliaccio. Prof. Renato strives to provide high quality BJJ classes and it shows through his continued practice to maintain training in BJJ and other mixed martial arts. Prof. Renato has the ability to recognize the interests and athletic needs of the community he serves. I highly recommend this academy for children as young as 3 up to adults. If you come to Sampa you will be warmly welcomed to the Sampa family.

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What not to love this place?? My son has been with Sampa for 2 years and he loves this place so much that he literately goes there 7 days a week! Great coaches and staff! They genuinely care about their students.

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Hands down the best choice I ever made for my son. He’s learned discipline, has more confidence, and can defend himself.
Clean facility, amazing staff, and Prof. Renato is very involved with his students.

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Avoiding Injuries in Sports

Avoiding Injuries in Sports

Often times when we get invested in a martial art or a sport, we get addicted and do not want to stop. While this gives us great momentum, over training or over-working out can lead to injury if we are not careful. Here are some things you can do on your own to try and avoid injury during your Brazilian Jiu Jitsu, Judo, Muay Thai Kickboxing, or Fitness classes.

  1. Drink Water

Drinking lots of water and staying hydrated BEFORE going to class is extremely important to helping you avoid injury. If you feel thirsty, you are already dehydrated! Being dehydrated makes muscle tissues more susceptible to injury and hinders performance. This is especially important for athletes who are cutting weight for competition. Often times, those athletes are cutting out water weight and therefore dehydrate themselves. This can lead to injury and poor performance.

 

  1. Warm up properly

Warming up before you work out is very important. Often times, we get excited to just jump right in and get started. Though most classes have a warm up session integrated into the class, different people need different types and lengths of warm ups, so some people may need to warm up before they start their class warm up. Warming up is important to get muscles warm, increase blood flow, and to get start dynamic stretching.

  1. Dynamic Stretching before, Static stretches after

Dynamic stretching mimics movements made during the exercise while static stretching is used to improve flexibility and cool down the body so it is done while staying still. Many trainers recommend that athletes do dynamic stretching before a work out in order to properly lubricate joints and warm up muscles. Those trainers also recommend that athletes save static stretching for after the work out because though it increases flexibility, static stretching can decrease strength in the hour after the static stretching.

  1. Let injuries heal

One of the most concerning things that athletes do is to “train around injuries”. With extremely engaging sports like jiu jitsu, judo, and Muay Thai, it is difficult to “train around injuries” because almost all muscle groups and body parts are used. Many people think that if they injure their finger, they can simply “take it easy” on that hand and train as usual. However, in the moment, it is easy to forget to even to have your training partner accidentally re-injure or keep injuring that injured hand. That is why it is important to let injuries fully heal before coming back to train intensely.

Trying a new sport, joining a new class, or coming to a new gym, like Sampa, is a great supplement to healthier eating habits. When you join a gym like Sampa jiu jitsu , you get exposed to diverse classes such as Muay Thai Kickboxing, Wrestling, Brazillian Jiu Jitsu, and Fitness classes. At these classes, you’ll be able to meet local people from the Walnut, Glendora, Diamond Bar, West Covina, and Azusa areas that all want to improve themselves too! If you are interested in joining our Sampa Martial arts Family to improve your health, confidence, and fitness, you can join us in Walnut by calling (909) 444-9944 or in Glendora at (626) 335-4971.