Most jiu-jitsu practioners will incur an injury or another at some point in their training, but the type of injury and recovery time can be influenced by many factors in your control. These are my learnings over the years.
Diet and Recovery
A diet composed heavily of fats and proteins alongside complex carbs is the quintessential meal for an athlete. Depending on the training and how your muscles feel, you may want to increase your hydration and protein intake. Sore muscles actually feel better with more exercise, which seems counterintuitive at first!
Sprint, Not a Marathon
Taking a break or going light is something a lot of people do all the time in every gym across the world. Whether or not they admit it is a different story.
Take Frequent Breaks
Allowing days off between classes allows joints and ligaments to heal from the constant stresses imposed during drills and training.
Ice Is Your Best Friend
Bruise? Ice. Cut? Ice. Swelling? Ice. Overextended a joint? Ice. Any decent jiu-jitsu gym has bags of ice or instant ice packs ready to go at any time. Depending on your age and how you feel, it might even be a good idea to ice yourself every time you train.
Deal With Injuries Early and Often
That recurring 'stinger' might actually be something serious. Asymptomatic herniated discs are a real possibility in this sport, and those are dangerous.