7 Most Common CrossFit Injuries Athletes Don't Have to Suffer From
by AZ Pain Doctors, on Dec 9, 2020 11:45:00 AM
Did you know there are over 13,000 active CrossFit gyms?
Are you a member of one of those 13,000 gyms or considering joining one?
Well, whether you're already a CrossFitter, or thinking about getting started, we're going to cover the seven most common CrossFit injuries. Keep reading so you can know what to look out for!
1) Wrist Strain
One of the most common injuries in CrossFit happens to be a wrist injury. CrossFit workouts include a lot of weight lifting, and pretty much anything you do will include wrist action of some sort.
When you perform snap-focused movements like a clean and press, you are putting a lot of strain on your fragile wrists. You can prevent this kind of injury as simple as stretching and warming up sufficiently or even wrapping your wrists to secure them from injury.
When you're not at the CrossFit gym, you can work on grip strength to help relieve wrist impact in future workouts.
2) Lower Back Strain
CrossFit injuries are common because the movements like bending, lifting, flipping, and jumping put a massive strain on your body, especially when paired with heavyweights. One of the most common and sometimes most serious injuries involve the lower back.
CrossFit workouts sometimes experience pain and stress in their lower backs, and when this is the case, they should immediately stop training.
A back injury shouldn't be gambled with, and you should see a qualified sports trainer or doctor and listen to their recommendations before resuming your training.
Bad form is the number one culprit for back strains, typically from lifting way too much weight while using poor form.
Deadlifts are also a common suspect if you are experiencing back pain. When you start deadlifting, it's always a good idea to have a coach help perfect your form to ensure you'll avoid a back strain.
Stretching and warming up sufficiently before your workout is essential. You also need to remember to stretch out the surrounding muscles, not just your back. Muscles like your upper back, glutes, hamstrings, and calves will help relieve your back muscles while working out.
3) Tennis Elbow
Your elbow is easy to forget about but extremely important since you use it with almost any movement. Because the elbow is often forgotten when people start lifting, bending, and stretching during exercises, the elbows are at risk.
When you strain the joint from overuse of your elbows tendons and ligaments, you'll suffer from what's called tennis elbow.
Some people even suffer from this injury but don't experience pain, so taking precautions is vital. If you are experiencing this kind of pain or CrossFit injury, you should ice your elbows and rest as much as possible.
4) Anterior Knee Pain
The knees are extremely vulnerable in CrossFit gyms.
Knee pain is so common that most people brush it off and keep going on with their days. Knee pain is usually associated with overuse and strain, but it can also signal a more serious injury like a dislocation or tear.
If you are suffering knee pain, you should avoid high impact exercises that put a lot of pressure on your knees.
If you're suffering from slight pain or discomfort, you should ice your knees, lower physical impact, and stretch to keep your knee limber. If you continue to see swelling or more obvious disformity, you should see a professional.
5) Shoulder Injury
It's no surprise that the shoulders see CrossFit injuries. Your rotator cuff plays an essential role in all your arm, chest, and back exercises.
Since it's a ball-and-socket joint, CrossFit workouts put you at a higher risk for a shoulder injury than normal wear and tear.
The best way to avoid a shoulder injury like this is to strengthen the surrounding muscles that support the rotator cuff. You can target all deltoids with lightweight and higher repetitions.
6) Achilles Tendonitis
This is exactly what it sounds like. An injury involved the tendons and your Achilles heel.
You get Achilles tendonitis through overusing the tendon in the back of your heel. Your Achilles tendon attaches your calf muscle in the back of your leg to your heel. If you overuse and strain it, you'll experience pain, stiffness, swelling, and difficulty bending their feet.
The best way to prevent Achilles tendonitis is by wearing proper footwear, stretching your ankle sufficiently, and going to at least one reflexology session a month.
If you're experiencing pain in the bottom of your foot post-workout, instead of the back of your ankle, this could be plantar fasciitis.
You've probably heard of a hernia, but do you know what it is or how it relates to a CrossFit and injuries?
If you strain during an exercise, you can cause abdominal stress, which leads to a piece of your intestine popping through your abdominal wall. The most common culprits for this kind of strain are deadlifts and squats.
You can prevent a hernia by strengthening your abdominals, obliques, and lower back. Like with the lower back injury, you should avoid lifting too much weight if you haven't perfected the form.
Often you'll notice others wearing weightlifting belts. These can provide a firm surface for your abdominal wall to safely push against during squats or deadlifts.
Do You Feel Informed About CrossFit Injuries?
You might'be noticed a trend that you should stretch and ice after every workout. This is a universal practice to help prevent CrossFit injuries and all other exercise-related injuries.
Taking care and listening to your body is essential to keep it going at peak performance.
If you think you are suffering from one of these injuries or have more questions, check out our locations and contact us today!