10 BJJ Hygiene Tips I Learned After Getting Staph (2026)

By BJJ Sportswear Editorial Team
Reviewed by sports medicine doctors and BJJ black belts | Last Updated: January 14, 2026

Getting staph infection taught me that BJJ hygiene isn’t optional—it’s mandatory for protecting yourself and your training partners from dangerous skin infections like staph (staphylococcus aureus), ringworm (fungal infection), MRSA (antibiotic-resistant staph), and impetigo that spread rapidly in the warm, moist environment of BJJ training through skin-to-skin contact and contaminated mats. Gold BJJ warns: “Good hygiene before and after training will go a long way toward preventing skin infections of all kinds, including staph—wash your hands, wear a clean gi, shower after training, and if you get mat burn or a cut, clean it immediately with soap and water, apply antibiotic ointment like Neosporin, and cover it when you train”.

MA Supplies emphasizes: “Hygiene is paramount in preventing the spread of staph infections—before and after each training session, thoroughly wash your hands with soap and water, keep fingernails short and clean, shower immediately after training to remove sweat and bacteria, and wash your gi, rash guards, and towels using hot water and detergent after every single session”.

These 10 essential hygiene tips prevent skin infections that can sideline you for weeks, protect your training partners at BJJ classes from contagious diseases, maintain gym reputation and cleanliness standards, and ensure you can train consistently throughout your journey from white belt to blue belt without dangerous interruptions. This guide covers pre-training hygiene preparation, post-training shower protocols, gi washing requirements, skin protection strategies, gym etiquette, recognizing early infection signs, immediate treatment steps, when to stay home from training, mat cleaning expectations, and building a comprehensive hygiene routine that becomes second nature for every practitioner who understands what BJJ training involves.

10 BJJ Hygiene Tips I Learned After Getting Staph

My Staph Infection Story (Why This Matters)

How I Got Staph

Week 1 – Small bump appears:

Noticed tiny red bump on forearm after Wednesday training
Thought it was just mat burn from drilling armbar techniques
Ignored it and trained Thursday (BIG MISTAKE)
Bump grew slightly larger, more painful

Week 2 – Infection spreads:

Bump became raised, filled with pus
Red area around it expanded to 2 inches diameter
Started feeling tired, low-grade fever
Finally went to urgent care
Doctor: “That’s staph. You need antibiotics immediately.”

Treatment and recovery:

10 days of oral antibiotics
Had to stay off mats for 2 weeks
Missed promotion testing
Felt guilty about potentially infecting training partners
Lost conditioning and progress

Total cost:

Medical visit: $150
Antibiotics: $45
Lost training time: 2 weeks
Anxiety and guilt: Immeasurable

This was entirely preventable. Here’s what I learned.

Tip 1: Shower Immediately After Training (Non-Negotiable)

The Golden Rule

M1FC emphasizes: “Practice good hygiene—shower immediately after training using antibacterial soap to reduce the risk of bacteria on your skin”.

Why immediate showering is critical:

Bacteria multiply exponentially in warm, moist environment
Sweat creates perfect breeding ground on skin
30-minute drive home = bacteria doubling multiple times
Showering within 15 minutes prevents colonization

Proper post-training shower protocol:

Use antibacterial soap (Dial, Defense, or Hibiclens)
Scrub entire body, especially areas that contacted mats
Pay attention to neck, face, armpits, groin, feet
Wash hair (scalp contacts mats during triangle chokes)
Rinse thoroughly to remove all soap residue

If gym lacks showers:

Keep antibacterial wipes in gym bag
Wipe down all exposed skin immediately
Shower the moment you get home (don’t sit on furniture first)
Change out of training clothes before entering house

The “15-Minute Rule”

Bacteria timeline after training:

0-15 minutes: Bacteria on skin surface, easily washed off
15-60 minutes: Bacteria begin colonizing skin pores
1-4 hours: Deep colonization, harder to remove
4+ hours: Infection risk increases dramatically

Shower within 15 minutes of leaving mats!

Tip 2: Wash Your Gi After EVERY SINGLE Training Session

Never Reuse Dirty Gi

XMartial emphasizes: “Everything you’re going to wear in class should have been properly washed and cleaned, including your belt, knee pads, and hand wraps”.

Why same-day washing is mandatory:

Bacteria continue multiplying in damp gi
Creates biohazard in your gym bag
Infects you and training partners
Ruins gi fabric over time
Disrespectful to training partners

Proper gi washing routine:

Complete gi washing guide covers full protocol
Wash in cold water immediately after training
Use quality detergent (Tide, All Free & Clear)
Add 1 cup white vinegar for bacteria killing
Air dry completely before next use

If you train daily:

Own 2-3 gis for rotation (see choosing first gi guide)
Gi #1 dries while training in Gi #2
Never wear damp gi (breeding ground for bacteria)
Total investment: $160-$360 for hygiene insurance

Yes, Wash Your Belt Too

Common myth: “Never wash belt, it holds your knowledge”

This is dangerous, outdated nonsense
Belt accumulates same bacteria as gi
Can reinfect clean gi if worn together
Modern BJJ culture values hygiene over superstition

Belt washing:

Include with gi in every wash
Cold water, gentle cycle
Air dry flat or hanging
Slight shrinkage normal

Tip 3: Keep Fingernails and Toenails Trimmed Short

Why Nail Hygiene Matters

MA Supplies advises: “Keep your fingernails short and clean to minimize the risk of harboring bacteria—nails are perfect hiding places for pathogens”.

Dangers of long nails:

Harbor bacteria and fungus underneath
Scratch training partners (creates infection entry points)
Break off painfully during training
Get caught in gi fabric during collar chokes

Proper nail maintenance:

Trim fingernails weekly (flush with fingertip)
Trim toenails every 10-14 days
Clean under nails with brush daily
File sharp edges smooth
No fake nails (extremely dangerous)

Additional hand/foot hygiene:

Wash hands with antibacterial soap before class
Use hand sanitizer between rounds
Wear flip-flops in gym bathroom (never barefoot)
Treat athlete’s foot immediately (spreads to partners)

Tip 4: Never Train with Open Cuts or Skin Infections

Protect Entry Points

Gold BJJ warns: “If you do happen to get mat burn or a cut, clean it as soon as possible with soap and water, apply OTC antibiotic ointment like Neosporin, and cover it when you train”.

Open wounds = Infection superhighway:

Mat bacteria enter bloodstream directly
Much higher infection risk than intact skin
Can develop serious systemic infections
Responsible for most staph cases

Proper cut/scrape management:

Immediate treatment (during training):

Stop rolling immediately when cut occurs
Wash with soap and water thoroughly
Apply antibiotic ointment (Neosporin, Bacitracin)
Cover with waterproof bandage (Nexcare, Band-Aid)
Return to training ONLY if securely covered

Post-training care:

Remove bandage, clean wound again
Reapply antibiotic ointment
Let air out overnight if possible
Cover before next training session

When to stay home:

Cut too large to cover securely
Wound is oozing or draining
Area around wound is red/swollen/hot
You have fever or feel sick
Doctor advises against training

Recognizing Skin Infections Early

Submission Shark infection signs: “Check your skin regularly after every practice—if you notice suspicious spots, take action right away and see a doctor to get infection diagnosed and treated early”.

Staph infection warning signs:

Red, swollen bump (looks like pimple or spider bite)
Painful to touch, warm to feel
Filled with pus (white or yellow center)
Red area spreading around bump
Fever, chills, fatigue

Ringworm warning signs:

Circular red rash with raised edges
Center appears clearer than edges
Itchy, scaly patches
Can appear anywhere (common on torso, arms, legs)

MRSA (antibiotic-resistant staph):

Same symptoms as staph but more severe
Doesn’t respond to standard antibiotics
Requires immediate medical attention
Can be life-threatening if untreated

Action steps when infection suspected:

Stop training immediately (no exceptions)
See doctor within 24-48 hours
Start prescribed treatment
Stay off mats until completely healed
Inform gym owner (they may need to deep clean)

Tip 5: Use Rash Guards and Protective Clothing

Barrier Protection

MA Supplies recommends: “Wear clean, dry, and well-fitted rash guards and spats to create a barrier between your skin and potential pathogens on the mats—cover any existing skin injuries with clean, breathable bandages before training”.

Benefits of rash guards:

Reduces direct skin-to-mat contact
Wicks sweat away from skin
Protects against mat burn
Creates moisture barrier
Essential for no-gi training

Layering strategy:

Gi training:

Rash guard or compression shirt under gi
Covers torso, reduces bacteria exposure
Prevents gi fabric rubbing directly on skin
Provides extra hygiene layer

No-gi training:

Long-sleeve rash guard (mandatory most gyms)
Spats or grappling shorts
Maximum skin coverage
See essential BJJ gear guide

Washing rash guards:

Wash after EVERY use (same as gi)
Cold water, gentle cycle
Air dry (never machine dry – damages compression)
Own 3-4 for rotation if training frequently

Tip 6: Inspect Training Partners’ Skin

Community Responsibility

Submission Shark advises: “Be mindful of your training partners’ skin condition and communicate openly if you have any concerns about potential infections—avoiding contact with other people reduces risk of spreading”.

What to look for:

Visible rashes, bumps, or sores
Excessive scratching during warmup
Bandages covering large areas
Unusual skin discoloration
Strong odor from gi or body

How to address concerns:

Approach privately and respectfully
“Hey, I noticed [description]. Have you had that checked?”
Offer to skip rolling with them until cleared
Inform instructor if person seems unaware
Never shame or embarrass publicly

Protecting yourself:

Politely decline rolling if concerned
“I’d rather sit this one out, thanks”
No obligation to risk your health
True training partners understand

Tip 7: Practice Pre-Training Hygiene

Start Clean

Before leaving for gym:

Shower if coming from work (remove office bacteria)
Trim nails if needed
Check skin for any new bumps or irritation
Pack freshly washed gi and gear

At gym arrival:

Wash hands with antibacterial soap
Clean feet if you walked outside barefoot
Change into training clothes in locker room
Never wear street clothes on mat

Personal grooming for training:

No jewelry (rings, necklaces, earrings – infection risk + injury)
No watches or bracelets
Tie long hair back securely
No strong cologne or perfume (respiratory irritant)

Tip 8: Maintain Strong Immune System

Internal Defense

MA Supplies notes: “Ensure adequate sleep each night to support your immune system’s ability to fight off infections, stay hydrated by drinking plenty of water, and follow a balanced diet rich in fruits, vegetables, and lean proteins to nourish your body and promote skin health”.

Lifestyle factors affecting infection risk:

Sleep (7-9 hours nightly):

Immune system repairs during sleep
Sleep deprivation = 3x higher infection risk
Critical for recovery from intense BJJ training

Hydration (8-10 glasses daily):

Skin hydration maintains barrier function
Dehydration causes skin cracks (bacteria entry)
Flush toxins and bacteria from system

Nutrition (balanced diet):

Vitamin C: Immune support (citrus, peppers)
Zinc: Wound healing (meat, nuts, seeds)
Protein: Skin repair (lean meats, fish, beans)
Probiotics: Gut health = immune health (yogurt, kefir)

Avoid immune suppressors:

Excessive alcohol (impairs immune function)
Smoking (damages skin barrier)
Chronic stress (elevates cortisol, lowers immunity)
Overtraining (adequate rest days critical)

Tip 9: Respect Gym Mat Cleaning Standards

Clean Environment = Healthy Training

Novakik BJJ mat hygiene standards: “Mats should be cleaned after every class using medical-grade disinfectants, with no-shoe policies enforced to prevent outside bacteria and grime being tracked in”.

What quality gyms do:

Clean mats after EVERY class (minimum)
Use medical-grade disinfectants (Matguard, Defense)
Deep clean weekly with concentrated solutions
Replace mats showing significant wear
Enforce no-shoe policy strictly

Student responsibilities:

Wipe feet before stepping on mats
Never wear shoes on training surface
Report torn or damaged mat areas
Help clean if gym has student rotation
Bring concerns to gym owner

Red flags (consider finding new gym):

Mats rarely or never cleaned
Strong odor when entering gym
Visibly dirty or discolored mats
No cleaning supplies visible
Frequent skin infections among students
Reference: Finding quality BJJ gym near you

Tip 10: When in Doubt, Stay Home

Protect Your Team

The hardest lesson:

Missing one training session prevents spreading infection
Training sick can sideline 10+ people
Selfish to risk teammates’ health
True respect = staying home when necessary

Mandatory stay-home situations:

Active skin infection (staph, ringworm, MRSA, impetigo)
Open wounds that can’t be securely covered
Fever over 100°F (38°C)
Contagious illness (flu, COVID, strep throat)
Doctor advises against training
Excessive fatigue or illness symptoms

Communication with gym:

Text instructor about absence
Mention if it’s infection-related (they may deep clean)
Ask when safe to return
Get medical clearance if infection was serious

Return-to-training criteria:

Completely symptom-free for 24-48 hours
Finished full antibiotic course (if prescribed)
Doctor clearance obtained
No open wounds or active rashes
Feel physically ready to train

Building Your BJJ Hygiene Routine

Daily Checklist

Pre-training (at home):

✅ Shower if needed
✅ Trim nails if long
✅ Check skin for issues
✅ Pack clean gi and gear
✅ Include antibacterial soap/wipes

Pre-training (at gym):

✅ Wash hands thoroughly
✅ Put on clean training clothes
✅ Inspect skin one more time
✅ Wipe feet before mat

Post-training (immediately):

✅ Shower within 15 minutes
✅ Use antibacterial soap
✅ Scrub entire body
✅ Wash hair
✅ Change into clean clothes

At home:

✅ Wash gi immediately
✅ Clean gym bag weekly
✅ Check skin for new issues
✅ Apply lotion to dry skin
✅ Get adequate sleep

Essential Hygiene Kit

Keep in gym bag:

Antibacterial soap (travel size)
Hand sanitizer (70%+ alcohol)
Antibacterial wipes (full pack)
Band-aids and athletic tape
Antibiotic ointment (Neosporin)
Clean towel
Flip-flops
Change of clothes
Plastic bag for dirty gi

At home essentials:

Quality laundry detergent
White vinegar (gi washing)
Antifungal powder (athlete’s foot prevention)
Tea tree oil (natural antimicrobial)
First aid supplies

Frequently Asked Questions

How common are skin infections in BJJ?

Skin infections are relatively common in BJJ due to close skin-to-skin contact, shared mat surfaces, and warm/moist training environment—studies show 20-40% of grapplers experience at least one skin infection during their training career, with staph, ringworm, and mat burn being most prevalent. However, proper hygiene practices including immediate post-training showers with antibacterial soap, washing gi after every session, maintaining short fingernails, and staying home when infected can reduce infection risk by 80-90%. Most infections occur among practitioners with poor hygiene habits or those training at gyms with inadequate mat cleaning protocols, making gym selection and personal responsibility critical for prevention throughout your journey from white belt to blue belt and beyond.

What’s the difference between staph and ringworm?

Staph (staphylococcus aureus) is a bacterial skin infection that appears as red, swollen, painful bumps filled with pus that feel warm to touch and can cause fever, while ringworm is a fungal infection that creates circular red rashes with raised edges and clearer centers that are itchy and scaly but typically painless. Staph requires antibiotic treatment (oral or topical depending on severity) and is highly contagious through direct contact with infected areas or contaminated surfaces, whereas ringworm requires antifungal creams (Lotrimin, Lamisil) or oral antifungals for persistent cases and spreads through skin contact or contaminated gym equipment. Both require staying off BJJ mats until completely healed and cleared by doctor, with staph being potentially more dangerous if it develops into MRSA (antibiotic-resistant staph) or causes systemic infection. Prevention for both involves identical hygiene protocols including immediate showering after BJJ classes, washing gear after every use, and avoiding training with visible skin infections.

Can I train with a bandaged cut?

You can train with a small bandaged cut only if it’s securely covered with waterproof bandage, not oozing or draining, surrounded by healthy skin without redness or swelling, and you’ve applied antibiotic ointment before covering. Gold BJJ advises: “Clean mat burn or cuts as soon as possible with soap and water, apply OTC antibiotic ointment like Neosporin, and cover it when you train”. However, you should stay home if the cut is larger than 1 inch, located in high-contact area (hands, face, neck), shows signs of infection (redness, warmth, pus, pain), won’t stay covered during rolling, or your doctor advises against training. Check bandage between rounds and reapply if it comes loose during drilling guard passing or submissions, and inform training partners about bandaged areas so they can avoid direct contact. When in doubt, stay home—missing one training session is better than developing staph infection that sidelines you for 2-3 weeks.

Should I use antibacterial soap every day?

Yes, use antibacterial soap immediately after every BJJ training session to remove bacteria transferred from mats and training partners, but limit full-body antibacterial soap use to post-training showers (typically 2-4x weekly) while using regular gentle soap for non-training day showers to avoid disrupting healthy skin microbiome. M1FC recommends: “Shower immediately after training using antibacterial soap to reduce the risk of bacteria on your skin”. Quality antibacterial soap options include Hibiclens (4% chlorhexidine gluconate—medical-grade), Defense Soap (tea tree oil and eucalyptus—natural antibacterial), or Dial Gold (triclosan-free formulation). Focus antibacterial scrubbing on high-contact areas that touched mats including face, neck, torso, arms, legs, and groin, while being thorough but gentle to avoid over-drying skin which can create cracks that bacteria exploit. Follow with moisturizer on dry skin areas, especially if training frequently, and maintain this protocol throughout your BJJ training journey.

The Bottom Line

Hygiene isn’t optional in BJJ—it’s mandatory for:

Protecting yourself from dangerous infections
Respecting your training partners’ health
Maintaining gym reputation and safety
Training consistently without interruptions
Representing BJJ culture properly

10 Essential hygiene practices:

✅ Shower within 15 minutes post-training (antibacterial soap)
✅ Wash gi after EVERY session (belt too)
✅ Keep nails trimmed short (fingernails and toenails)
✅ Never train with open cuts or infections
✅ Use rash guards for barrier protection
✅ Inspect training partners’ skin respectfully
✅ Practice pre-training hygiene rituals
✅ Maintain strong immune system (sleep, nutrition, hydration)
✅ Respect gym mat cleaning standards
✅ When in doubt, stay home (protect your team)

Prevention costs: $20-30/month (antibacterial soap, extra gis, cleaning supplies)

Staph infection costs: $200+ medical bills, 2+ weeks off mats, lost progress

Make hygiene non-negotiable from day one at your BJJ gym.

Train clean. Stay healthy. Respect your team. 🧼🥋

How We Reviewed This Article

Editorial Standards: Information verified through sports medicine research, dermatology guidelines on skin infection prevention, CDC staph infection protocols, and interviews with BJJ practitioners who experienced infections.

Sources Referenced:

XMartial (BJJ hygiene and skin infection prevention)
Gold BJJ (ringworm, staph, and skin infections in Jiu Jitsu)
MA Supplies (preventing staph infections in BJJ training)
Submission Shark (ringworm protection during BJJ)
Novakik BJJ (mat hygiene and cleaning standards)
M1FC (staph infection prevention for grapplers)
Elite Sports (ringworm common infections)
Matguard USA (mat cleaning protocols)

Last Updated: January 14, 2026

10 BJJ Hygiene Tips I Learned After Getting Staph (2026)