CrossFit: getting the best results with the lowest risk
When you hear the word 'CrossFit,' what’s the first thing that comes to mind? Intense workouts, muscle gains, and... maybe a fear of injury?
We’ve heard this before, but here’s the truth:
CrossFit isn’t any more dangerous than other sports, and with the right approach, the risk of injury can be minimized.
CrossFit is an awesome way to get in shape, but like any workout, there's always a chance you might get injured. Despite what some critics say, research shows that CrossFit isn't more dangerous than other sports. The injury rates are similar to weightlifting, gymnastics, and rugby, and much lower than hockey, soccer, or football. The incidence of injury was also found to be lower than the average rate reported among recreation street runners, which is a widely popular choice of exercise here in Fredericton. So while it's not extra risky, we still recommend you're smart with how you train.
Why do injuries happen?
Poor movement: "Bad form" or doing exercises incorrectly is a huge risk factor. That’s why we, at York County CrossFit, focus so much on teaching, seeing, and correcting the points of performance for each movement and revisit them daily. We follow the mechanics + consistency, before intensity model. We strive to help you consistently move well before you move heavy loads or move quickly.
Too much, too soon: Trying to lift too heavy or do too much before your body is ready is asking for trouble. It’s important to build up your strength and endurance gradually. Don't try to be a hero on day one. It’s okay to take it slow and focus on the process—progress will come with consistency!
Lack of consistency: If you want to get better at moving well, you need to do it often. Those who perform CrossFit workouts less than three times per week tend to be more prone to injury. These athletes simply are not putting in adequate time to refine their technical skills or build sufficient capacity to become more resistant to injury.
No supervision: Good coaches are crucial in CrossFit. They plan workouts, help you scale exercises, and make sure you are doing everything safely, efficiently, and at the right threshold. They are there to guide you during warm-ups and keep an eye on your form throughout the workout. Listen to your coaches – they are there to help you!
What happens if you do get hurt?
Muscle strains and overload injuries (often to a tendon) are the most common injuries in CrossFit. The rehabilitation process, specifically for tendon injuries, can be divided into three phases. Each focuses on specific goals and exercises to promote healing and restore function.
Phase 1: Pain Reduction
This initial phase focuses on managing pain and inflammation:
1. Load management: Modify the position of the affected tendon to avoid compression and reduce stress on the tendon.
2. Isometric exercises: Perform gentle, static contractions of the involved muscle group, holding for 30-45 seconds for 5 repetitions.
3. Anti-inflammatory measures: Consider medications or other pain management techniques as recommended by a healthcare professional.
Phase 2: Improve Strength
Once pain is under control, focus on improving the tendon's load capacity:
1. Progressive loading: Gradually increase the load on the tendon through controlled exercises.
2. Heavy slow resistance training: Implement a protocol similar to Gaida & Cook's:
- Work at 70-80% of 1 repetition maximum (1RM)
- Perform 3 sets of 8-12 repetitions, 3 times per week
3. Exercise progression: Begin with slow, controlled movements and progress to more dynamic exercises as tolerated.
Phase 3: Functional Rehabilitation
The final phase focuses on returning to normal function:
1. Sport-specific exercises: Tailor exercises to the functional requirements of the injured tendon and associated muscles.
2. Kinetic chain improvement: Strengthen the entire affected limb and surrounding muscles to support the injured area.
3. Address injury causes: Identify and correct any movement dysfunctions that may have contributed to the injury.
4. Gradual return to activity: Progressively reintroduce sport-specific activities and plyometric training as appropriate for the specific tendon injury.
Important note: Allow adequate rest between strength sessions, as tendons require 24-48 hours to recover from loading. This rest period is crucial for proper healing and adaptation of the tendon tissue.
By following this phased approach, athletes can systematically progress through their rehabilitation for various tendon injuries, ensuring proper healing and reducing the risk of re-injury.
Injuries happen. If a program were 100% safe, it would by necessity be 100% ineffective because you would not be able to push hard enough to drive any kind of adaptation. We need to find a balance between generating fitness and addressing safety. CrossFit aims to give you the best results with the lowest risk, which is why it is such a popular and effective fitness method.
Key Takeaways:
Find a Coach to help you move better.
If an injury happens, be patient, make a plan, be patient (we had to say it twice).
Not exercising is the most dangerous thing we can do for our health, get moving.
Whether you are just looking to get started or working through an injury, our coaches are here to guide you every step of the way.