Today’s guest is Dr. Carlos Berio, the first BJJ Physio and licensed Physical Therapist.

Dr. Carlos J Berio, PT, DPT, MS, CSCS, CMTPT, HKC is the Executive Director, Head Sports Pain Expert, and Founder of SPARK Physiotherapy in Alexandria, VA. He is a licensed Doctor of Physical Therapy, a Certified Strength and Conditioning Specialist, and a Trigger Point Dry Needling Expert. He also holds a Master’s Degree in Clinical Exercise Physiology. His combination of hard skills and an ever present focus on the client experience is what makes Dr. Berio and SPARK Physiotherapy an industry leader in all things ‘performance physical therapy’.

He is most recognized for his work with BJJ/MMA players as well as collegiate and professional rotary  power athletes. His personal experiences as a collegiate baseball player and as a competitive Brazilian Jiu Jitsu practitioner, make him a sought after resource on the field and in the training room.

Carlos remains active in several sports and is an avid BJJ enthusiast, motorcycle rider and adventure race runner.

“Treating sports pain is my skill. Returning people to play is my passion”

In this interview, we discuss:  

• How to find the right rehab care for yourself as a grappler. 
• How you can add mobility to your standard training and find success in only 20 minutes a day. 
• How you can bullet-proof your body for BJJ with custom designed programs and exercises to keep you on the mats so you can Move better | Feel Great | Roll Forever
• And so much more.

But first a quick highlight, right now, Dr Berio has space in his Virtual Visit beta test phase. You can sign up via their IG Bio. Soon the visits will cost $80. That will include the 6-week DIY rehab program and the Do’s and Don’ts healing optimization sheet. Total value of these is over $200 so you had better move fast to get in now! 

Here are some key points that I would advise you to concentrate on

• BJJ is a fantastic hobby but it is very challenging sport, which is very rough on the body. You need to look after your body to roll for a long time, and Dr Berio is the man to show you how!
• Unfortunately, a lot of the rehab and care given by doctors and therapists follow standard protocols without having a true understanding of the  demands and challenges that a BJJ athlete (of any level) goes through. Sometimes you will need to darce or triangle one for them to understand the pressure and pain from it so they truly know!  
• Having a 'bad back' or a 'jippy knee' is not a badge of honor or needs to be something that keeps you from doing sports or even general movement. There are solutions available, you just need to find the right people to help you depending on the demands you have. You only get one body, you need to look after it, by getting it treated right!
• Problem areas are areas that you have limited range of movement, leak energy, have pain using etc. 
• You should interview the physios and therapists you use, you should not settle, you deserve the best, and someone that can treat the issues that you have and understand the terms you are using, and the demands that they bring along. 
• Common problem areas are the neck, wrist, elbow, hip, shoulder and knees but the type of issues change depending on the experience of the grappler. 
• As fun as training is, you need to implement BJJ rehab to stay pain free and able to train all the time. You need to prioritize self-care to ensure you can train as you age.
• Choose wisely on the people that you roll, as some people are not experienced enough to roll or train safely with. 
• You need to find your baseline of movement etc before you implement rehab etc - you need to know what and WHY you are fixing something, before you even look at how to review it to ensure the plan to fix is worthwhile and effective.
• Your body changes as you age but it doesn't need to get worse, you just need to change your approach and methods to better care and recover.  
• You don't need to add more days in the gym, you can add in mobility, conditioning, and rehab work in after your training session, seeing massive benefits without having to change your schedule. It can take as little as 20 mins extra!
• You should use methods you enjoy and not what others think you should as it is what the masses normally say. If you don't like running, try swimming or cycling etc. Find methods that work and are enjoyable to you.
• A cool down is just as important as a warm up.
• Getting good, deep sleep, eat right and drink enough water, will give you the best bang for your buck. Fixing some bad lifestyle habits could bring a big impact on your performance on the mats. 
• The majority of people are not actually tight (as in tight muscles with limited range of movement), they are just immobile. 
• You don't need a serious amount of weight to work on and fix your mobility etc. A small amount will work wonders at the start. Leave your ego at the door, and use your brain instead to give your body what it needs to improve. 
• There is good and bad pain. You should use common sense and self-analysis to work out which is which.  
• Quality training over quantity of training will always be the most important thing. The ones who boast about how much they do, rarely progress or last well and tend to have no responsibilities.