Before I continue; this is not a CrossFit hate blog (as I am a member of a fantastic CrossFit gym) but my observation from training and working with clients.

Last month I decided to join a local CrossFit gym. It was something I had wanted to do for a while to build up some strength, learn to do more than just one pull up and meet new people in my local area.

I’ve heard many times people say something along the lines of ‘ooooh don’t do Crossfit as you get injured’ and after becoming a member I realised that the training itself doesn’t cause injuries.

It can’t otherwise so many people wouldn’t do it.

What I understood quite quickly was that it is those day today tissue restrictions, such as sitting on your bum for months that are the factors that can lead to injuries when we increase our training intensity rapidly. The type of training is irrelevant.

If we add too much weight and crank up the intensity too quickly on a body that cannot support it from being sedentary and taking an vacation from exercise, injuries will occur.

It wouldn’t be that single push up or squat that caused the pain, but years of tightness and restriction not allowing the body to move in its natural position.

You are accountable for your body and how you train it. The pressure you put on your body is down to you.

With classes such as CrossFit that has a competitive element you always need to ask yourself whether going that bit faster is going to hinder or help your body in the long run if your good technique is starting to fade.

Here are three tips that can help you prevent injuries in CrossFit depending on whats going on with your body.

Couch potato to Cross Fit

Massage to improve postureI was at a conference last week and a presenter said that ‘sitting is like wearing a plaster cast on your ass’ which I thought was a great analogy!

If you have been a couch potato for a while, chances are your core structure isn’t working optimally to support your frame.

Then by adding weights to your frame puts more pressure on other structures such as your lower back and knees.

 

Tip: Add some core training into your week, whether it is Pilates, or a class that trains your core functionally (rather than a class full of ab crunches) as you need to get your core moving.

 

Rounded shoulders and push ups
shoulder injury from crossfit

Spending at least 8 hours a day at a computer following by reading, eating and washing up can cause the tissues in the chest muscles to become more restricted, rounding the shoulders.

This can shorten the gap where the rotator cuff muscle sits between the shoulder blade and the humerus. Add an overhead press and push ups for time into the mix (and a dysfunctional core if you have been sat on your bum a lot) and this increases the force applied to the front of the shoulder muscles resulting in tissue damage.

 

Tip: Keep your chest muscles moving more freely with some self massage, relaxed stretching and add some resistance band pull exercises for for the middle trapezius, lower trapezius and rhomboids.

 

Your butt sticks out when you lift

This is where your pelvis is tipped forwards creating a shortening on the tissues in the lower back and sometimes a tightening of the deep hip rotation muscles. The pelvic floor muscles (which should be as your base) are off centre reducing the pelvic floor function.

By adding extra weight in this position places more pressure on the lower back muscles as they end up working harder for your abdominals and pelvic floor muscles.

ball1new

Tip: Use a massage ball into your glutes, ensure you can get good range of movement in your pelvis so you move away from that ‘duck posture’ as some of my clients like to call it.

 

 

 

 

Like any type of training, mixing your training with restorative work will see greater benefits in terms of your performance and longevity.

Therapies such as sports massage are a great preventative of this, and if you are already feeling a few niggles, please get in touch by commenting below or via our contact us page.