Tim Trevail - Jiu-Jitsu Rehab Specialist

Tim Trevail - Jiu-Jitsu Rehab Specialist Tim is a musculoskeletal injury expert & educator with a special interest in jiu jitsu and combat sports. IG: More info at TimTrevail.com

Tim consults out Complete Physio, Exercise & Performance in Richmond, and online globally to jiu jitsu athletes of all levels. This page is designed to help you connect with me, find out more about the clinical services available, and other sports and exercise medicine resources I share to help people make sense of their pain and injuries.

​Academically, I hold an undergraduate honours degree in

Sports Therapy from the UK, a Post-graduate Diploma in Learning and Teaching, a Masters Degree in Sports and Exercise Medicine, and am currently undertaking doctoral studies investigating the links between physical activity and persistent pain. I believe in being guided by the evidence and have a focus on active management (rehabilitation exercise) to ensure long term outcomes that align with the values and goals of the people I work with. I enjoy treating all sporting types, but I particularly enjoy working with jiu-jitsu and other contact sports athletes.

💥 Been off the mats for a while?👉 Coming back too fast is one of the biggest injury risks in Jiu-Jitsu.Your brain rememb...
06/06/2025

💥 Been off the mats for a while?
👉 Coming back too fast is one of the biggest injury risks in Jiu-Jitsu.

Your brain remembers how to roll - but your body needs time to rebuild resilience.

✅ Soft tissues (tendons, ligaments, joints) lose capacity when they're not exposed to the demands of training.

✅ Cardio fitness drops - and fatigue increases injury risk.

Here’s a simple rule of thumb:
➡ Build volume first (shorter, more frequent sessions)
➡ Add intensity later, once you're handling volume well
➡ Start in the Gi where possible — more control, less chaos
➡ Progressively reintroduce positional complexity and chaos
➡ Be patient — skills return faster than tissues adapt

📅 I’ve included a simple 6-week plan you can follow 👆

⚠ Most people get injured not from a lack of skill - but by overestimating how ready their body is to handle chaos.

👇 Drop a comment:
If you’ve returned after time off - what helped your return go well?
Or what mistakes did you make?
Your story might help someone else.

🏥A thankfully quiet day on the sidelines at this past weekend for the Australasian trials. 🤕We managed to patch up to...
12/05/2025

🏥A thankfully quiet day on the sidelines at this past weekend for the Australasian trials.

🤕We managed to patch up to continue his match, but with 7 fights still to go to earn his ticket, it was too much and he rightly opted to get stitchd up - A real shame as were heating up for a Kenta vs final of the 16-man bracket, which would have been epic.

🏅Big congrats to and on punching their tickets to the big show.

Huge respect to all the athletes - it was a privilege to watch from the sideline.

Also, a massive effort to pull this together from the quiet achievers in the background & (and many others in sure) 👏 👏 👏

🥋 Want that next stripe? Science has your back.Groundbreaking new research shows that nodding solemnly during technique ...
01/04/2025

🥋 Want that next stripe? Science has your back.

Groundbreaking new research shows that nodding solemnly during technique explanations and clapping with Jedi-like timing after class can boost your perceived readiness for promotion by over 60%.

Coaches reportedly feel “seen,” “respected,” and “emotionally validated,” leading to subconscious stripe allocation bias. Further gains observed when paired with phrases like “great details today, coach.”

🥋 Why do many blue belts disappear?Not because they’re soft.Not because they’re lazy.For many, its because they get inju...
31/03/2025

🥋 Why do many blue belts disappear?
Not because they’re soft.
Not because they’re lazy.
For many, its because they get injured - and no one gives them a plan.

This post breaks down eight common reasons injuries (and how we manage them) push people out of jiu-jitsu - and what we can do to change that.

If we want people to stick with jiu-jitsu, we need to change the culture around injury.

Swipe through to see the patterns - and the possible solutions.

This is an injury-focused take on a post by .media. Check out his work for the BJJ community.

What’s one thing your gym does to support injured teammates?
Drop it in the comments so we can learn from each other.

Do you know someone who has quit jiu-jitsu because of injuries?

🏋️‍♂️Pick heavy things up ⬇️Put them back down 🔁Do it twice a week Why? Because resistance training isn’t just for gym j...
22/03/2025

🏋️‍♂️Pick heavy things up
⬇️Put them back down
🔁Do it twice a week

Why? Because resistance training isn’t just for gym junkies or elite athletes — it’s one of the best things you can do for your body and mind, no matter your goals.

✅ Builds strength and muscle mass – essential for athletic performance, functional independence, and injury prevention.
✅ Improves bone density – helps prevent osteoporosis and keeps your skeleton strong as you age.
✅ Boosts metabolic health – improves insulin sensitivity and supports healthy body composition.
✅ Supports joint health – by strengthening the muscles and tissues that stabilise and protect your joints.
✅ Improves mental health – reduces symptoms of anxiety and depression, and boosts brain function.
✅ Enhances athletic performance – increasing power, speed, and resilience across any sport.
✅ Reduces injury risk – especially in high-demand sports like jiu-jitsu, rugby, or running.

Twice a week is all it takes. You don’t have to live in the gym — just show up, lift with intent, and stay consistent.

Tomorrows you will thank you for it.

🤝 I first met Michael while working first aid at Melbourne in August 2024. He came to me after an awkward throw left hi...
14/03/2025

🤝 I first met Michael while working first aid at Melbourne in August 2024. He came to me after an awkward throw left him with a painful knee injury.

🦵 Based on video analysis of the mechanism of injury, an audible pop, and a positive Lachman’s test, I suspected an ACL rupture. An MRI later that week confirmed a full-thickness mid-substance ACL tear.

👥️ We had an in-depth discussion about surgical vs non-surgical management, and through shared decision-making, Michael chose to pursue a non-surgical rehab approach.

📈 His rehab journey focused on rebuilding strength and stability, progressing through power and agility, and ultimately regaining confidence in high-level jiu-jitsu movements. Now, he's back rolling at full intensity and feeling like an athlete again.

🥋 Massive credit to Michael for his dedication—he’s put in the hard work and fully earned his return to the mats!

📩If you're struggling to return to jiu-jitsu after an ACL injury, DM me and let’s chat.

🦵 What’s Causing Your Knee Pain?Knee pain is a common issue among grapplers and combat sport athletes, often disrupting ...
14/02/2025

🦵 What’s Causing Your Knee Pain?

Knee pain is a common issue among grapplers and combat sport athletes, often disrupting training and competition. Identifying the cause is the first step toward effective treatment and recovery. This post breaks down the most common causes of knee pain based on location: anterior, posterior, medial, and lateral.

💡 Why Pain Location Matters:
✅ Each area of the knee involves different structures (ligaments, tendons, cartilage, and bones).
✅ Pinpointing the location helps narrow down the underlying cause.
✅ Accurate diagnosis prevents mismanagement and ensures a tailored recovery plan—so you can return to training stronger.

🔎 What’s Covered:
1️⃣ Anterior Knee Pain – Issues at the front of the knee (e.g., patellofemoral pain, tendinopathy, bursitis).
2️⃣ Posterior Knee Pain – Pain behind the knee (e.g., Baker’s cysts, PCL injuries, hamstring or gastrocnemius tendinopathy).
3️⃣ Medial Knee Pain – Inner knee issues (e.g., MCL sprains, medial meniscus tears, pes anserine bursitis).

4️⃣ Lateral Knee Pain – Outer knee conditions (e.g., IT band syndrome, LCL sprains, lateral meniscus injuries).

📌 Key Takeaway:
Understanding your knee injury not only guides recovery but also helps you train smarter, not harder. For low to moderate-grade injuries, knowing the pain source allows you to modify your training with discipline—using constraint-based approaches to work around limitations while avoiding further damage. This ensures you stay active and continue developing your skills without making the injury worse.

🥋 Musculoskeletal & Combat Sports Injury Specialist
🖥 www.TimTrevail.com
📍 Melbourne | Online Support Available
Clinical practice: .physio

💥 Breaking news or broken promises?🤕When it comes to staying injury-free in jiu-jitsu, focusing on internal stability an...
21/01/2025

💥 Breaking news or broken promises?

🤕When it comes to staying injury-free in jiu-jitsu, focusing on internal stability and addressing the foundations of your movement is key. Reduce the reliance on quick fixes like external supports—true resilience is built through consistent, evidence-based practices:

📊 Load Management: Avoid boom-and-bust training cycles. Plan your workload sensibly to optimise recovery and performance.
💪 Athletic Development: Build strength, flexibility, and mobility to handle the demands of your sport.
🤼 Skill Development: Master efficient techniques and train smart to avoid unnecessary stress on your body.
🏋️‍♂️ Injury Prevention Programs: Structured plans tailored to your needs can make all the difference.
🛠️ Injury Management: Take care of niggles early. Proactive care stops small issues from becoming big problems.

By focusing on these layers, you’re not just reducing your injury risk —you’re setting yourself up for long-term success on the mats 💯

Remember, injury prevention is an ongoing process. Keep showing up for your body, and it will keep showing up for you. 🙌

🦵 What’s Causing Your Posterior Knee Pain? Posterior knee pain is a common complaint among grapplers, often interfering...
08/01/2025

🦵 What’s Causing Your Posterior Knee Pain?
Posterior knee pain is a common complaint among grapplers, often interfering with training and competition. To help you better understand your pain, I’m continuing this series on the differential diagnosis of knee pain in grapplers.

💡 Why an Accurate Diagnosis is Crucial:
• This image highlights some of the most common causes of posterior knee pain, demonstrating the importance of identifying the correct diagnosis for effective treatment and recovery.
• Many conditions can present with similar symptoms. For example, Baker’s cysts and hamstring tendinopathy may both cause discomfort at the back of the knee but require entirely different management strategies.
• Misdiagnosis or self-diagnosis can delay recovery—or even worsen the injury.
• A thorough subjective and physical assessment is essential to pinpoint the root cause and create a treatment plan tailored to your unique needs.

💡 Common Conditions in Grapplers:
Most posterior knee pain falls into one of these categories:
• Bone or joint (e.g., fractures, osteoarthritis)
• Ligament (e.g., posterior cruciate ligament injuries, posterolateral corner injuries)
• Bursa (e.g., Baker’s cyst secondary to meniscal tears or arthritis)
• Tendon (e.g., proximal gastrocnemius or hamstring tendinopathy)
• Meniscus (e.g., posterior horn tears or root avulsions)
• Other (e.g., referred pain from the lumbar spine or vascular causes like popliteal artery entrapment)

🔎 The Takeaway:
Posterior knee pain doesn’t have to sideline you. Getting an accurate diagnosis is the first step to understanding the underlying cause and addressing it effectively. This not only helps you recover but also minimises the risk of re-injury, so you can return to the mats stronger than ever.



🥋 Musculoskeletal & Combat Sports Injury Specialist
🖥 www.TimTrevail.com
📍 Melbourne | 💻 Online support available
Clinical practice: .physio

📊 The new year is a great time to review your training plans.🥋 If you’ve got goals to improve your jiu jitsu in 2025, th...
08/01/2025

📊 The new year is a great time to review your training plans.

🥋 If you’ve got goals to improve your jiu jitsu in 2025, then giving some thought to your weekly training plans early in the year is a solid place to start.

🤔 What does your weekly training plan look like?

🗣️ Share below, and let’s discuss in the comments.

🦵 What’s Causing Your Anterior Knee Pain?Knee pain is one of the most common issues I see in grapplers, often disrupting...
10/12/2024

🦵 What’s Causing Your Anterior Knee Pain?
Knee pain is one of the most common issues I see in grapplers, often disrupting training and competition. To help you understand your pain, I’m running a series on understanding the differential diagnosis for knee pain in grapplers.

💡 Why an Accurate Diagnosis Matters:
• This image highlights some of the most common causes of anterior knee pain, demonstrating the challenge of getting the right diagnosis for effective treatment and recovery.
• Different injuries can present with similar symptoms. For instance, patellofemoral pain and bursitis both cause discomfort around the kneecap but require very different management strategies.
• Misdiagnosis or self-diagnosis can delay recovery—or even worsen the injury.
• A thorough subjective and physical assessment to pinpoints the root cause, helping to create a treatment plan tailored to your specific needs.

💡 Common Conditions in Grapplers:
Most knee pain will fall into one of these categories:
• Bone or joint (e.g., fractures or osteoarthritis)
• Ligament (sprain or rupture)
• Bursa (inflammatory bursitis)
• Tendon (tendinopathy or rupture)
• Meniscus (cartilage tears)
• Other (e.g., connective tissue injuries)

🔎 The Bottom Line:
Knee pain doesn’t have to keep you sidelined. Prioritise a clear diagnosis to understand what’s causing your pain and to address it properly so you can get back to training stronger than ever, reducing the risk of re-occurrence.



🥋 Musculoskeletal & Combat Sports Injury Specialist
🖥www.TimTrevail.com
📍Melbourne
💻 Online support available
Clinical practice: .physio

🎙️ Thanks to Perraton Physio for having me on the show.This topic is of growing importance to me as we see increasing nu...
15/11/2023

🎙️ Thanks to Perraton Physio for having me on the show.

This topic is of growing importance to me as we see increasing numbers of health professionals leaving their profession and not finding lifelong satisfaction with their careers.

Following this method of reflection I cover in the podcast should be of use to anyone not satisfied with their current career or to those just planning for a future that combines their passions with what the world needs.
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•
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Tim Trevail joined me on the Physio Foundations podcast to talk about finding your purpose as a health professional.

https://lnkd.in/gSmcDM3F

Here are the time stamps for interesting parts of the conversation

7:30 Finding you purpose and the meaning for your you do, the concept of Ikigai
8:10 Australian physiotherapy workforce survey; 55-60% are leaving the profession within 10 years of graduating – exploring reasons for this
10:45 What does the world need and what is your mission?
11:50 What are you good at?
12:32 What do you love? What do you feel enthusiastic about doing?
13:05 What can you be paid for?
17:53 Working through Tim’s Ikigai and finding his purpose as a health professional
22:57 What if you don’t have the passion for the profession yet?
27:39 How soon is too soon to specialise? Planning your pathway to specialisation. What is a specialist?
33:50 Talking to new grads and students about ‘putting yourself out there’ on social media and professionally.
40:40 Workshopping Physio Foundations – where I fit in and what is my purpose?
49:40 Summary – where to from here?

Find Tim on Instagram

Listen here: https://open.spotify.com/episode/0PJfdEk70D2qynzEuv0UPU?si=2rSTE50iSomiRxrsmabnPA

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Hawthorn East, VIC

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Saturday 8am - 1pm

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