Can You Train Jiu-Jitsu with Shoes On?

Nearly all jiu-jitsu practitioners train barefoot. But while footwear is not required for training, it remains a crucial topic that influences the cleanliness of your training experience.

You should train jiu-jitsu without shoes on by default. The only exception to this rule is if you choose to wear wrestling shoes, which some gyms and competitions allow. Most importantly, any shoes you use for jiu-jitsu you should wear exclusively on the mats and nowhere else.

Wearing shoes on the mats during jiu-jitsu can be a serious health risk. In this article, we'll cover the reason why you should not train jiu-jitsu with shoes on and explore the exception that relates to wrestling shoes.

Why You Should Not Wear Shoes on Jiu-Jitsu Mats

In nearly all instances, you should avoid wearing shoes on jiu-jitsu mats. Training jiu-jitsu comes with a significant risk of skin infection. Wearing shoes on the mats introduces bacteria and other harmful microbes, thus increasing the odds that an infection will occur.

When you walk around outdoors, and in buildings, the soles of your shoes contact many unclean surfaces. When that occurs, your shoes collect all sorts of germs and filth. Walking onto the mats with shoes you wear anywhere else will transfer those germs to your training area.

Keeping mats clean in jiu-jitsu is vital for preventing staph, ringworm, and other skin issues. Training on mats that someone wearing shoes has just walked on only increases the odds that those issues will occur.

To minimize the risk of infection, avoid walking on the mats with shoes that you wear anywhere else. Likewise, you should not walk off the mats while barefoot and return to the training area without cleaning your feet, as this, too, can transfer microbes to the mat.

Bring a Pair of Sandals to Jiu-Jitsu Training

There are plenty of instances in which you will need to leave the mats and return during a training session. Whether you are going to the bathroom or taking a water break, you'll need a clean way to do so, and bringing a pair of sandals is an ideal solution. Here is how you should wear your sandals in a jiu-jitsu gym:

• Wear sandals around the mat, not on the mat

• Take off your sandals just before stepping on the mat

• Leave your sandals within arm’s reach of the mat's edge

• Put your sandals on any time you leave the mat

• Remove your sandals once again when you return to the mat

Sandals may not be the first item you'll think of while assembling your jiu-jitsu gear. However, as the list above shows, they can be incredibly useful for keeping the mats clean. 

Wearing Wrestling Shoes for Jiu-Jitsu

There is one exception to the rule that you should not wear shoes for jiu-jitsu. Many gyms and competitions will permit you to wear wrestling shoes while you train. Wrestling shoes are relatively soft, making them safe for training, and they come with both advantages and disadvantages for your grappling.

Again, what's most important from a cleanliness standpoint is that you should not wear wrestling shoes off the mat. Doing so brings the same risk of infection that wearing street shoes on the mat would bring.

Advantages of Wearing Wrestling Shoes for Jiu-Jitsu

Now that you know you're likely allowed to wear wrestling shoes for jiu-jitsu, let's look at the reasons why you might want to do so. Here are the top advantages of wearing wrestling shoes while you train:

• Greater friction between your feet and the mat

• Fewer toe and toenail injuries

• Fewer scrapes, cuts, and mat burns on your feet

From a tactical perspective, the greatest benefit of wrestling shoes is that they improve your grip on the ground during standing grappling exchanges. Wrestling shoes also help protect your feet from injury and abrasions.

The advantages of wrestling shoes have led them to become a standard part of a wrestler's uniform. You'll notice college and Olympic wrestlers always wear shoes for their matches. However, there are distinct disadvantages to wearing wrestling shoes for jiu-jitsu.

Disadvantages of Wearing Wrestling Shoes for Jiu-Jitsu

While wrestling shoes are allowed, they can hinder you in some jiu-jitsu situations. The main issue is that wrestling shoes create more friction, and an increase in friction makes it more difficult for you to escape submission holds.

The best example of this in jiu-jitsu is when your opponent attempts a leg lock. If you are wearing wrestling shoes, it will be far more difficult for you to free your foot and ankle from your opponent's grip. The same phenomenon happens during other techniques, including single-leg takedowns.

However, wearing shoes is not an extreme detriment to your overall grappling skills. Just know that there may be a few positions in which you'll feel a bit more restricted.

Footwear Etiquette in Jiu-Jitsu

Before we conclude this article, let's look at an overview of footwear etiquette in jiu-jitsu. Here are the rules you should always follow during your training:

• Train barefoot by default

• Keep your feet clean

• Never wear shoes you use to walk around on the mat

• Don't walk off and back on the mat with bare feet

• Wrestling shoes are allowed at times

The topic of footwear in jiu-jitsu is surprisingly crucial. The best approach you can take is to follow the five rules above any time you train.

Conclusion

If you are wondering whether you can train jiu-jitsu with shoes on, the safe bet is that you should not. While it's often ok to wear wrestling shoes for jiu-jitsu, wearing other forms of footwear is unclean and can be a health risk.