The final round finishes. You bump fists, lie on the mat questioning your cardio and eventually drag yourself towards the changing room.
What you do next matters.
A good post-BJJ routine helps you manage your skin, equipment, recovery and general freshness. It also stops your wet gi from turning your gym bag into an environmental disaster.
Here is what to do immediately after Brazilian Jiu-Jitsu training.
Step 1: Check Your Skin Before Leaving the Mat
Take a quick look at the areas that experienced the most friction:
- Fingers.
- Toes.
- Knees.
- Elbows.
- Neck.
- Face.
- Ears.
Look for scratches, mat burn, torn skin or bleeding.
Clean and cover minor wounds. Stop training if a wound cannot be securely covered or continues bleeding. Broken skin should not be ignored simply because the last round was “about to get good.”
Step 2: Wash Your Hands
Wash your hands with soap and running water before touching your face, eating or leaving the gym.
Your hands have been gripping sleeves, ankles, feet, belts and mats. Give them a proper clean before you scroll through your phone or attack your post-training meal.
Step 3: Shower as Soon as Practical
Showering soon after training is one of the foundations of good grappling hygiene. Official athlete-hygiene guidance recommends showering immediately after practices and games and using a clean towel each time.
Use lukewarm water rather than an extremely hot shower. Hot water can contribute to dry, irritated-feeling skin, especially when you train and shower frequently.
Wash thoroughly, but do not attack your skin with aggressive scrubbing.
Pay attention to:
- Face and hairline.
- Behind your ears.
- Neck and shoulders.
- Underarms.
- Hands and fingernails.
- Groin.
- Feet and between the toes.
- Areas underneath braces or supports.
Step 4: Clean Your Face Separately
Your face is exposed to a unique mixture of sweat, skin oil, mat residue and friction.
Body wash is designed primarily for the body. A face cleanser is generally formulated with facial skin in mind and may feel more suitable for frequent use.
Wet your face with lukewarm water, massage in a gentle cleanser with your fingertips, rinse thoroughly and pat dry.
Dermatologists recommend washing after heavy sweating while avoiding abrasive scrubbing.
GRIP recommendation: Use GRIP Post-Roll Facewash as the cleansing step in your post-BJJ skincare routine.
Step 5: Restore Moisture
If your skin feels tight after every shower, the solution is not to stop washing after BJJ. The better strategy is to make your shower routine less punishing.
After patting your skin dry, apply moisturiser to the areas that become dry or uncomfortable.
Applying a moisturising product shortly after showering can help retain water in the skin.
For your face, follow cleansing with GRIP Post-Roll Recovery Creme.
For rough areas of intact skin, apply GRIP Recovery Balm where extra richness is useful.
Do not apply ordinary cosmetic products directly to an open or actively bleeding wound.
Step 6: Apply Deodorant to Clean, Dry Skin
Deodorant works best as part of a clean routine—not as camouflage over several hours of grappling sweat.
Dry your underarms thoroughly before applying it. Then change into completely clean clothing.
Step 7: Do Not Put Sweaty Clothes Back On
Pack a clean change of clothes before class.
After showering, change into:
- Fresh underwear.
- A clean shirt.
- Clean shorts or trousers.
- Fresh socks.
Putting your wet rashguard back on after showering defeats most of the purpose of showering.
Step 8: Separate Clean and Dirty Equipment
Place your sweaty gear in a washable wet bag or a separate compartment.
Keep wet equipment away from:
- Clean clothing.
- Toiletries.
- Towels.
- Food.
- Work equipment.
- Your emotional-support laptop.
A washable wet bag makes it easier to carry used clothing home without contaminating everything else in your gym bag.
Step 9: Start Rehydrating
Begin replacing the fluid you lost during training.
The amount needed varies according to training length, temperature, sweat rate and the individual. Drinking gradually after class is generally more comfortable than attempting to inhale two litres in the car park.
A balanced post-training meal can also support recovery, particularly after intense or extended sessions.
Step 10: Empty Your Bag When You Get Home
Do not leave your equipment packed overnight.
Immediately:
- Put your gi, rashguard, shorts, spats, underwear and towel in the wash.
- Remove your mouthguard and clean it.
- Air out braces, pads and protective equipment.
- Leave the bag open to dry.
- Refill your hygiene products before your next session.
Athletic clothing and towels should be washed and fully dried after use.
The Five-Minute Post-BJJ Routine
When time is limited, remember:
- Check and cover broken skin.
- Shower with a gentle cleanser.
- Wash your face.
- Moisturise.
- Change into clean clothing.
- Separate dirty gear.
- Wash and dry everything at home.
The goal is not a 14-step beauty ritual.
It is to create a routine simple enough to repeat after every session.
Frequently Asked Questions
How quickly should I shower after BJJ?
Shower as soon as practical after finishing training. When a shower is temporarily unavailable, change into clean clothing, wash your hands and face, and shower as soon as you can.
Can I drive home before showering?
It is better to use the gym shower when a clean facility is available. When you must drive home, remove wet training clothing, put on clean clothes and shower immediately after arriving.
Should I use hot or cold water after BJJ?
For skin hygiene, lukewarm water is a sensible default. Very hot water may leave frequently washed skin feeling dry or irritated.
Should I moisturise after every BJJ session?
Moisturising after washing can be particularly useful when frequent showers leave your skin feeling dry, tight or uncomfortable.
What should I wash after BJJ?
Wash your body, face, gi, rashguard, shorts, spats, underwear, towel and any other washable item used during training.