CrossFit has become increasingly popular as an adequate strength and conditioning training form. While this type of exercise can improve strength, mobility, and cardiovascular endurance, it can also lead to common injuries if not done correctly.
Below is a comprehensive guide on CrossFit.
What is CrossFit?
CrossFit is a fitness program that combines a variety of functional movements, including weightlifting, gymnastics, and aerobic exercises, into a constantly varied and challenging workout. CrossFit can also help improve physical and mental fitness while incorporating elements of competition and camaraderie into the workouts.
Principles of CrossFit
The principles of CrossFit are simple but effective and can help you reach your fitness goals. They include:
Functional Movement
The first principle of CrossFit is that the exercises should focus on functional movements. This means that the exercises should be movements used in everyday life. For example, squats, push-ups, burpees, and pull-ups. These exercises help to strengthen the body for everyday activities, such as lifting and carrying objects, running, and climbing stairs.
Constantly Varied
The second principle of CrossFit is that the workouts should be constantly varied. This means that the exercises should be different each time to keep the body from adapting to the same movements and workouts. This also helps to ensure that the body is constantly being challenged, which is the best way to improve overall fitness.
High Performance
CrossFit’s third principle is that the workout’s intensity should be high. This means doing the exercises with maximum effort to get the most out of them. High-intensity activities help to burn more calories, increase strength, as well as improve endurance.
Level of Intensity
The fourth principle of CrossFit is that the workouts should be scalable. This means doing the exercises at different intensity levels depending on the individual’s fitness level. This also allows for a workout to be tailored to an individual’s needs and goals, helping to ensure that everyone can participate and benefit from the program.
Safety
The fifth principle of CrossFit is that the workouts should be safe. This means performing exercises with proper form and technique to prevent injury. Always warm up and cool down before and after workouts and follow the coach’s instructions.
Common Injuries Associated With CrossFit
Knee Pain Patellar Tendinopathy
One of the most common CrossFit-related injuries is patellar tendinopathy. Over-extending the knee while squatting, jumping, and lunging can often cause this injury.
Lower Back Pain
CrossFit is a high-intensity workout that can involve a lot of lifting, jumping, as well as other movements. Unfortunately, this can also lead to some painful injuries. One of the most common injuries associated with CrossFit is lower back pain (LBP). LBP is a common musculoskeletal complaint caused by overuse, improper technique, or incorrect form when performing specific exercises.
Rotator Cuff Injury
Another common injury associated with CrossFit is a rotator cuff injury. This injury is caused by overusing the rotator cuff muscles while doing exercises such as pull-ups, push-ups, and kettlebell swings. This can lead to pain, stiffness, as well as a decreased range of motion in the shoulder.
Ankle Sprains
Ankle sprains are another common injury that CrossFit can cause. Improper landing or incorrect form when performing exercises such as box jumps, burpees, and jump squats usually cause this injury. Use proper form and warm up before each workout to reduce the risk of ankle sprains.
Top 3 Exercises to Prevent Each Injury
Fortunately, there are exercises that you can perform to help prevent these injuries. Here are the top 3 exercises to help prevent each injury.
Lower Back Pain
Lower back pain is a very common problem associated with CrossFit. Here are three exercises that are proven to be beneficial for preventing and relieving lower back pain:
- Pelvic Tilts
- Cat-Cow Stretch
- Bridge
Rotator Cuff Injury
Here are three rotator cuff exercises that you can do at home to help prevent injury:
- External Rotation
- Internal Rotation
- Wall Slides
Ankle Sprains
The best way to prevent an ankle sprain is to strengthen the muscles around the ankle joint. Exercises like heel raise, calf raises, as well as ankle circles can help to build up the strength in the muscles around the ankle joint.
Contact Us!
CrossFit is a great way to get in shape and build strength. However, it is crucial to be aware of the potential injuries that can occur. By warming up properly and focusing on proper form, you can significantly reduce the risk of injury and maximize your results.
Are you suffering from CrossFit injuries, and you are not sure of what to do? Worry no more. Cawley Physical Therapy and Rehab is here to help you. Call 570-208-2787 or email cawleyptfrank@gmail.com. We are happy to hear from you!
