CrossFit is an increasingly popular fitness routine that consists of a variety of functional movements including power lifting, cardio training and plyometrics (jump training). This type of intense workout has become more and more popular in the last decade and continues to grow as a result of its fun and engaging atmosphere and the sense of community that it provides. As CrossFit’s popularity continues to grow, it’s important to make sure that you’re doing all you can to prevent any issues from popping up along the way. The purpose of this blog will be to educate on the most common CrossFit injuries and provide some injury prevention tips to make sure you are able to continue to participate pain free!

Most Common Crossfit Injuries

Crossfit can be a very unique and engaging workout because it usually combines multiple different activities into one workout including strength training, cardio and more. With the combination of so many different aspects of training, injuries can occur if you are not careful.

Understanding what some of the most common CrossFit injuries are and effective ways to prevent them is important in making sure you continue to stay healthy and enjoying yourworkouts.

1. Back Pain

Back pain is a common injury for athletes of all ages and often occurs in compound movements that require you to activate multiple muscles at once. It can stem from a variety of reasons including poor technique, overuse, muscle imbalances, and overloading.

2. Achilles Tendonitis

Achilles tendonitis can also occur if the tendon is overused or over-stressed. Many things can influence how much stress goes through it, including your flexibility and muscular control of your hip and leg. CrossFit athletes can experience tendonitis typically during exercises that require a sudden increase in the frequency or intensity. Especially when the calf/achilles region is a large focus like in jump roping and running.

3. Shoulder Pain

With many CrossFit movements, you use your shoulders in a variety of ways to lift above your head, in front of you, as well as to support your body weight. All of these stress your shoulders in different ways, so they can become susceptible to overuse injuries if you are not careful.

4. Hip and Knee Pain

Nearly every compound movement in CrossFit workouts place demand on the muscles surrounding your hip and knee, including squats, deadlifts, and running. There are a variety of things that can lead to developing hip or knee pain, but one of the most common is a lack of mobility or strength. CrossFit requires a certain degree of mobility from head to toe, and if there is one area that is lacking either strength or mobility (take your ankles, for example) – somewhere else has to make up for that, often your knees, hips or back.

Injury Prevention Tips and Techniques

While you can’t eliminate 100% of injury risk, there are many things you can do to reduce your likelihood of developing injuries in the future and make sure that you’re staying as healthy as you can.

1. Proper warm up/cool down

One of the most important things you can do to prevent injuries is to get a good warmup in before beginning any workout. Focus on activation of the muscle groups you intend to use and mobility work specifically on your ankles, hips and upper back. A proper warm up is essential not only to prepare your body for the workout, but your mind as well.

2. Load Management

It’s important with any exercise routine to make sure you are gradually exposing your body to new exercises and loads. Trying to lift too much weight too soon or push your body further than it’s been before can set you up for injury because your body is not equipped to handle that much of an increase in load. It’s also likely with a sudden big increase in weight that your form will be compromised which can lead to injury. Make sure you always prioritize gradual gains over giant leaps and ask your coach if you are unsure about how much you should be doing!

3. Mobility/Recovery Work

Make sure you are taking the proper steps to help your body recover from the workout you just put it through. Prioritize stretching muscle groups that feel tight and don’t skip mobility drills, as flexibility from head to toe is important for all CrossFit workouts. Foam rolling can be helpful as well before and after a workout to help get rid of any muscle knots you might have.

4. Nutrition, Hydration, and Sleep

When talking about injury prevention, we can’t forget the crucial role that nutrition, hydration, and sleep can play in your body’s ability to recover and recharge from an intense workout.

From a nutrition standpoint, it’s important to make sure you are incorporating high-quality carbohydrates in your diet as these are your body’s (and your brain’s) preferred source of fuel.

These include things like whole grains, potatoes, chickpeas, and brown rice. It’s also important to incorporate good sources of protein in your diet, especially following a strength workout, in order to optimize muscle recovery, repair and growth.

Finally, sleep is an incredibly important component of injury prevention as this is when all of your muscle recovery and growth takes place. Aim for 8-9 hours of quality sleep per night (7 at the minimum). There are many ways you can promote good, quality sleep including:

- Make sure the room is as dark as possible

- Keep it cool (60-67 degrees is recommended)

- Limit blue light exposure 1 hour before bed

- Establish consistency when it comes to bedtime and wake time

- Try not to consume caffeine 8 hours before bed

CrossFit workouts can be a great way to stay in shape and reach your health and wellness goals, but you also need to make sure you are doing what you can to prevent injuries from occurring.

Physical Therapy can be a great option for those recovering from an injury as well as those seeking guidance on how to increase performance, prevent injury, and prioritize recovery.

Don’t hesitate to schedule a consultation at Bridge Rehab to see how we can help you get to peak performance and remain injury free for the long run!

Contact us (email: kyle@bridgerandp.com) directly to learn more about how our services can transform your approach to recovery and performance.