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.