How to Stay Safe in Wrestling: A Beginner's Guide

By Editorial Team
Wrestling is actually safer than many other combat sports in specific ways - like boxing, kickboxing, jiu-jitsu, etc.

Before we get into the scary stuff, it is important to acknowledge that wrestling is actually safer than many other combat sports in specific ways. Unlike boxing or kickboxing, nobody is trying to give you a concussion by punching you in the head repeatedly. You don't have the cumulative brain damage risk that strikers deal with. Unlike Jiu-Jitsu, where the goal is often to snap a joint or choke someone unconscious, wrestling is mostly about control and pinning.

However, wrestling is fast and explosive. It is a sport of high impact and sudden twists. While you might not get knocked out, you are at risk for orthopedic injuries—bones, ligaments, and joints. The injury profile here isn't about getting beaten up; it is about your body moving in directions physics didn't intend. To survive, you have to understand how to move correctly.

Protecting Your Knees

The knee is the most vulnerable joint in wrestling. The most common major injury happens when your foot is planted firmly on the mat, but your body gets twisted violently. This often leads to a tear in the ligaments, specifically the ACL or MCL.

This usually happens during a Single Leg Takedown. If an opponent grabs your leg and lifts it high, your instinct will be to hop around on one foot to keep your balance. This is dangerous. If they twist you while your foot is stuck, your knee will torque. The solution here is the "Dead Leg" concept. If your leg is trapped and you are losing your balance, stop fighting the gravity. Go limp and fall. Giving up two points for a takedown is infinitely better than surgery.

You also need to learn how to "sprawl" correctly. A sprawl isn't just falling on top of a guy; it is throwing your hips down and your legs back. If you leave your legs too close to your opponent, they act as a lever to twist your knees. Throw your legs back and away to keep them safe.

Saving Your Shoulders and Arms

The second most common injury comes from falling incorrectly. When you are thrown, your natural human instinct is to reach out your hand to catch the floor. In wrestling, this is called "posting," and it is a terrible idea. If you post your arm straight out and the weight of two bodies lands on it, your elbow can dislocate or your collarbone can snap.

You must rewrite your instincts. When you are falling, tuck your chin to your chest and keep your elbows tight to your ribs. You want to land on the big muscles of your back or roll across your shoulders. Think of yourself as a ball rolling, rather than a stick breaking. Dispersing the impact is the key to longevity.

The Neck and The Suplex

Suplex is dangerous. This is a high-amplitude throw where an opponent grabs you from behind, arches their back, and launches you over their head. In freestyle and Greco-Roman wrestling, it is a legal and scoring move. In many beginner folkstyle rooms, it is banned because landing on your head can cause catastrophic neck injuries.

How to Defend the Suplex Physically

If you find yourself in a situation where someone locks their hands around your waist from behind, you are in the danger zone. Your primary defense is weight distribution. As soon as you feel that grip, drop your hips low. Make yourself heavy and wide.

The ultimate "brake" for a suplex is the Leg Hook. If they are trying to lift you, take one of your legs and hook it inside or around their leg. Imagine acting like an anchor. For them to lift you now, they would have to lift their own leg off the ground, which is physically impossible. This kills their leverage immediately.

How to Avoid the Suplex Socially

The best defense against a suplex is actually communication. If you are a hobbyist who has to go to work in the morning, you have no business taking high-flying throws. Before you start sparring or "going live" with a partner, look them in the eye and set boundaries.

Simply tell them you have a bad back or neck and that you are not doing any high-amplitude throws today. Most partners will respect this immediately and stick to mat wrestling or low-level takedowns. If a gym forces beginners to take suplexes on day one, that is a massive red flag, and you should probably look for a safer place to train.

The Invisible Enemy: Skin Infections

While broken bones are scary, the most common threat in a wrestling room is actually microscopic. Wrestling mats are warm, humid, and covered in sweat. This makes them the perfect breeding ground for bacteria and fungi. Poor hygiene can ruin a gym's reputation and your health.

The Big Three Infections

First, there is Ringworm. This is a fungus, not a worm. It appears as itchy, red circles on the skin. It is highly contagious and annoying, but generally treatable with creams.

Second is "Mat Herpes" (Herpes Gladiatorum). This is a viral infection that causes fluid-filled blisters on the face, neck, or shoulders. Unlike ringworm, this is for life. Once you catch it, you carry the virus forever, and it can flare up during times of stress.

Third, and most dangerous, is Staph and MRSA. These are bacterial infections. They often look like a pimple, a spider bite, or a painful red boil that feels hot to the touch. Do not ignore these. If Staph gets into your bloodstream, it becomes sepsis, which can be fatal or require amputation.

How to Stay Clean

Avoiding these infections requires a strict protocol. It starts with your shoes. Never, ever wear your wrestling shoes outside the mat room. If you walk into the public restroom in your wrestling shoes, you pick up fecal matter and bacteria, and then you track that right onto the mat where people's faces are smashed.

You must shower immediately after practice. The longer you wait, the more time the bacteria has to enter your pores. Use a soap that contains Tea Tree Oil or a dedicated antifungal soap. Scrub everywhere.

Finally, wear a rash guard (a tight, long-sleeve athletic shirt) and leggings (spats) under your shorts. Covering your skin provides a physical barrier between you and your partner’s germs. Before you roll with anyone, do a quick eye test. If they have weird bandages, crusty spots, or open sores, politely decline the roll. Your health is more important than their feelings.

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