Coaches’ Corner: Injury Prevention

Do you love CrossFit but fear injuring yourself? 

Do you want to start an injury prevention program but have no idea where to begin?

Are you already currently experiencing nagging injuries that just won’t seem to go away?

If you answered yes to any of these questions then golly do we have an article for you!

Contrary to popular belief, injuries are not caused by lack of stretching. Did you know that injury to your body is always a result of too much force on a specific tissue (bone, ligament, tendon or muscle)? There are a number of reasons why a specific tissue may experience the force necessary to cause injury. Let’s look at some of the most common here, and then talk about how you can avoid them!

Cause of InjuryCommon MistakeHow to fix
Improper movement patternsAdding load but continuing with poor techniqueFocused 1-on-1 sessions with a coach to practice proper technique
Progressing to more advanced movements too quicklyLack of strength in foundational movementsBuild strength in strict movements before kipping
Injury to a joint, caused by muscle weakness around that jointNever doing accessory work to strengthen the muscles around that joint. Regularly performing accessory work for the joints you use for common CrossFit movements 
Muscle Imbalance and incoordinationStretchingMovement assessment and coordination exercises
Repeated stress on an already inflamed tissueContinuing to exercise on a partially injury tissueRest until that inflammation can improve
Fatigue during high intensity exercise leading to breakdown of formContinuing with high loads in a metcon, even when unable to maintain proper techniqueDecrease load to still maintain intended stimulus but without breakdown of technique

This is not an all-inclusive list, but just a few causes and potential solutions to injuries. If you have a nagging pain, injury, or have other questions, contact your friendly neighborhood Doctors of Physical Therapy.

Jeff and Leah Swahlan