CrossFit is a high-intensity workout that combines elements of weightlifting, cardio, and gymnastics. It's a popular workout method that's known for its intensity and effectiveness, but it's also feared by some for its potential to cause injuries. All physical activity comes with a risk of injury.
Did you know that the injury rate in CrossFit is between 0.74 and 18.9 injuries per thousand hours of training? It’s important to remember that aAll physical activity comes with a risk of injury.
In this blog, we'll discuss the top five most common CrossFit injuries that you should be aware of as you embark on your CrossFit journey.
Common CrossFit Injuries:
- Low back pain
- Shoulder injuries
- Knee injuries
- Wrist injuries
- Ankle injuries
Low Back Pain
Low back pain is one of the most common injuries in CrossFit, and it can be caused by a variety of factors. We usually see this when athletes fail to brace their core repeatedly and default into lumbar (low back) extension repeatedly again.
Overhead squats, kettlebell swings, and deadlifts are all common exercises that can put strain on the low back when you’re over extending repeatedly. If you suspect you might have sustained a new back injury from CrossFit, stop painful exercises immediately.
To prevent low back pain, make sure to keep your core engaged during these exercises, and pay attention to your form. This means using a lighter weight, moving a bit slower, doing less reps, and not letting the wheels fall off trying to keep up with the person next to you.
Shoulder Injuries
Shoulder injuries are also common in CrossFit, and they can be caused by exercises like handstand push-ups, dips, and push presses. To prevent shoulder injuries, focus on proper form, and be sure to stretch and warm up your shoulders before your workouts. Avoid increasing weights too much too soon to avoid shoulder strain, especially with overhead movements.
Here are some great movements to warm up your shoulders to keep them safe.
Pull Aparts
Thoracic Spine Gapping
Serratus Downward Dog
Front Raise with Banded Abduction
Knee Injuries
Our knee joints are also vulnerable to high intensity movements. Knee injuries can be caused by exercises like box jumps, burpees, and squatting, especially if your hips and ankles are lacking mobility or stability.
The knee is usually just an innocent bystander that hurts because the hip and/or ankle aren’t doing their job well and the knee is getting beat up repeatedly because of it.
Improve your hip and ankle function to protect your knee with these movements
Ankle Dorsiflexion Mobilization
Hip Airplane
Hip Joint Distraction
Wrist Injuries
Wrist injuries are common in CrossFit due to the high volume of exercises involving gripping and holding weights, never mind all the movements from the front rack position. Front squats, presses, jerks, and thrusters can all be tough on the wrist when the thoracic spine and shoulders aren’t moving enough.
Improve the wrist itself with the banded wrist extension mobilization. Take the stress off the wrist by improving the thoracic spine, and then take that same stretch and modify the way it is performed to focus on improving external rotation and flexion the shoulder combination of the shoulder by alleviating the latissimus tension.
Ankle Injuries
Ankle injuries are another common injury from CrossFit that is caused by exercises that involve running, jumping, and climbing. To prevent ankle injuries, make sure to wear proper shoes, warm up before your workouts, and pay attention to your form.
This means wearing a wide toe box, zero drop shoes when lifting. Don’t wear running shoes for lifting. By design, they are unstable and not a solid platform to lift in.
Preventing Common Injuries From CrossFit
The key to preventing CrossFit injuries is to focus on proper form and technique, and listen to your body. If you're experiencing pain or discomfort during your workouts, it's important to take a break and seek the advice of a healthcare professional. By following these tips, you can minimize your risk of experiencing one of these common CrossFit injuries and maximize your results from your CrossFit workouts.
If you have a CrossFit injury, contact the West Springfield physical therapists at MOVE Athletics. We can create a personalized plan to help you get back to CrossFit pain-free.
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