CrossFit 101: What is CrossFit and How to Avoid Injuries

CrossFit 101: What is CrossFit and How to Avoid Injuries

CrossFit 101: What is CrossFit and How to Avoid Injuries

What is CrossFit?

I know the word gets thrown around a lot but until you’ve actually done the workout, it may be difficult to imagine what it entails. 

CrossFit is a training program that incorporates the principles of strength and conditioning, gymnastics, and Olympic weightlifting in a group workout format. Through high intensity movements, CrossFit workouts target cardiovascular endurance, stamina, mobility, speed, coordination, and balance. I will say it again… the workouts are HIGH intensity, meaning, there is no doubt you will come out of the gym drenched in sweat. In concurrence with high intensity days, a knowledgeable coach will also implement purely technical days to improve performance in this sport.  

WHY DO CROSSFIT?

  1. COMMUNITY: In my honest opinion, community is the best part about the CrossFit lifestyle. There is no doubt you will make great friends as you do double unders together while fist pumping under the sun. Nothing beats the feeling you get when multiple people cheer you on as you try to beat your personal record in a workout.
  2. GOAL SETTING: Setting goals are key when it comes to maintaining or increasing fitness, and it is usually what can motivate you to workout consistently and frequently. As CrossFit incorporates multiple elements, this allows for tons of flexibility in goal setting: PR time for a WOD (workout of the day) or improvements in an Olympic lift, a gymnastic skill, weight loss, and even muscle gain. The greater variety in the goals you have, the more likely you will achieve them, and the more likely you will hit the gym on the days you have no motivation to leave your house.
  3. IMPROVE FITNESS: This is probably the most obvious. However, most people think to do CrossFit, you need to already have a certain level of fitness, which is absolutely NOT true. CrossFit can be for everyone and anyone. The most important thing to remember is that everyone starts from somewhere, and if you have a good coach, they should be able to scale down the exercises to match your fitness level. The same applies for if you have an injury; oftentimes, coaches modify the exercise if necessary so that you are able to do the WOD without a problem.

Now that we brought ‘injury’ up, let’s talk about the most common preconception people have about CrossFit- “CrossFit leads to high rates of injury”. 

Is this true? Well, let’s look at the research. Increasingly more studies show the rate of injuries in individuals that do CrossFit are comparable to other sports (1, 2). For example, CrossFit has comparable injury rates to running, tennis and gymnastics, but significantly less than soccer, basketball, and football (1). In my own experience as well, I’ve noticed more strains and sprains in CrossFit, but more serious injuries that require surgery in other sports, such as soccer and basketball. 

The biggest take home of this post, however, is that any sport can be dangerous if you don’t have a good program, and don’t follow the principles of injury prevention. Nevertheless, I’m here to provide you with some tips on how to reduce or avoid injuries in CrossFit! 

GUIDE TO REDUCING INJURY IN CROSSFIT 101

  • LOAD MANAGEMENT

This is extremely important when it comes to reducing overuse injuries, which are the most frequent by far in CrossFit. Overuse injuries are injuries that are a result of repeated microtrauma to tissue. This occurs when the tissue being loaded is unable to adapt to the demand being applied. Training errors are the most common cause of overuse injuries. The following list includes aspects to consider in order to avoid errors in training:

  1. Good technique: Dedicate days in the week to concentrate and improve technique with low weights or reduced volume. Certain skills, such as the Olympic lifts and gymnastics require lots of practice. Hence, time should be spent on practicing these skills separately from a high-intensity workout. 
  2. Adequate mobility: This is to prevent joints from being placed into vulnerable positions without intention. For example, not having adequate mobility for the Olympic lifts, whether that is shoulder, upper back, hip or ankle can lead to excess strain on the low back as the body tries to seek mobility elsewhere. The low back is often the path of least resistance. Find the areas that require attention, and work on them daily to see results. 
  3. Adequate recovery (ex. sleep hygiene, rest, nutrition): An essential pillar that is often forgotten in recovery is good quality sleep as it recharges your nervous system and improves muscle recovery. When it comes to the Olympic lifts that require coordination, skill, and power, it becomes even more important to ensure your central nervous system is properly rested to reduce fatigue and unnecessary mistakes in technique.
  4. Progressive overload: This concept may sometimes be skipped if the novice athlete wants to train with other more experienced athletes in the same class. It is important to let your coach know your experience (i.e. training age) and whether you have any previous injuries so they can provide you with a scalable workout. Volume (frequency, repetitions, sets, intensity, duration) should be progressively increased one component at a time to allow the muscles to adapt to the load being placed upon them. 
  • DEDICATED TIME FOR ACCESSORY EXERCISES

Doing your accessory work is important as it strengthens the muscles that are often not trained appropriately with WODs. In particular, doing unilateral strength training can unmask weakness typically hidden via compound exercises. Examples of such exercises include single leg deadlifts, bottoms up kettlebell holds, single arm dumbbell rows, etc. 

  • FIND THE RIGHT GYM WITH THE RIGHT COACH

Finding a gym that is inclusive may help ease you into CrossFit, but finding the right coach will help you become a better athlete. A good coach should provide scalable workouts for you whether you have any injury or are a beginner, and should provide you with assistance if you are struggling with technique of an Olympic lift or gymnastic skill. 

  • SEEING A PHYSIOTHERAPIST REGULARLY

Training with an injury that has not been properly assessed or treated can increase your chance of further injury or prolong the rehab process. Seeing a physiotherapist as a preventative strategy can not only reduce weeks of missed training but also improve performance if performance is limited by strength or mobility. 

In conclusion, CrossFit is a great fitness program if done right. The principles of injury prevention should be at the forefront of all training programs so that you can continue doing what you love, for as long as you want.  

For more information on injury prevention and exercise prescription, follow: @theliftingphysio.tina on Instagram!

REFERENCES

  1. Summitt, R. J., Cotton, R. A., Kays, A. C., & Slaven, E. J. (2016). Shoulder injuries in individuals who participate in crossfit training. Sports Health: A Multidisciplinary Approach, 8(6), 541-546. doi:10.1177/1941738116666073
  2. Feito, Y., Burrows, E. K., & Tabb, L. P. (2018). A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants. The Orthopaedic Journal of Sports Medicine, 6(10), 1-8. doi:2325967118803100

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