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 Injury||Common Mistake||How to fix|
|Improper movement patterns||Adding load but continuing with poor technique||Focused 1-on-1 sessions with a coach to practice proper technique|
|Progressing to more advanced movements too quickly||Lack of strength in foundational movements||Build strength in strict movements before kipping|
|Injury to a joint, caused by muscle weakness around that joint||Never 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 incoordination||Stretching||Movement assessment and coordination exercises|
|Repeated stress on an already inflamed tissue||Continuing to exercise on a partially injury tissue||Rest until that inflammation can improve|
|Fatigue during high intensity exercise leading to breakdown of form||Continuing with high loads in a metcon, even when unable to maintain proper technique||Decrease 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