Being injured when doing CrossFit is undoubtedly one of the risks run by athletes who practice this discipline. How can you deal with it? Clearly, recovery times vary based on the type and extent of the injury.
When an accident occurs, we can follow general recommendations that allow us to speed up recovery times. In this article, we will talk about how you can deal with an injury when we practice CrossFit.
The most common CrossFit injuries
If we analyze this sport, the parts of the body most frequently subjected to injury are:
When practicing CrossFit, the knees are one of the main areas where injuries occur. The injury affects professionals, beginners or those who practice CrossFit just for fun.
In general, injuries are due to an incorrect position when performing exercises. However, they could also be caused by genetic problems affecting the joints.
Shoulder injuries in CrossFit
The shoulders are one of the most used parts of the body during CrossFit workouts. It is very common for them to suffer injuries. In general, they are quite robust by nature, but if the heating is not performed correctly, problems can occur. Also, in this case, injuries can occur due to improper execution of the exercises.
The lumbar area
The lumbar area is one of the most exposed parts of the body in this type of training. Often the problem arises from the sedentary lifestyle to which the body has become accustomed.
When a person lifts weights, this area of the body suffers. Sometimes, more weight is raised than can actually be lifted.
The wrists are fairly resistant joints. However, they are small in size and often try very hard to lift the amount of weight required by this type of training.
This causes them to become one of the areas most affected by injuries. It is important to warm up and gradually increase weight.
Possible treatments for CrossFit injuries
It is important to pay attention to any kind of pain, both before and after training. The extent of the pain does not matter, in case of appearance consult a specialist. If you don’t pay attention to these signals, you may be forced to skip workouts for weeks or even months.
For a faster recovery, rest is of fundamental importance. This does not mean to remain still without doing anything.
Contact a doctor to find out if you can continue your workouts, even at a lower intensity, or you have to stop completely. For example, if the injury affects the upper body, you can always take a walk or work out with the exercise bike.
In many cases, to successfully overcome an injury, specific therapy must be followed. A specialist will be able to show you the appropriate exercises for the area concerned. In this way, you will be able to recover the optimal condition more effectively.
Depending on the severity and type of injury, the doctor can advise you of specific therapies such as cold therapy (cryotherapy), heat therapy (thermotherapy) or electrostimulation.
Follow the doctor’s instructions
However small an injury may seem, it is important to follow the doctor’s instructions to the letter. Otherwise, the recovery will be slower and recovery may not be complete, jeopardizing the possibility of returning to training as before.
Recommendations to avoid injuries in CrossFit
Make adequate heating
Good warm-up is the key to avoiding most injuries. You need to devote the necessary time to all the areas of the body: wrists, legs, shoulders, back, etc. You can do free body stretching or use tools such as rubber bands or light weights.
Weight and posture
It is usually due to excessive weight that the injuries are generated. To avoid injuries, it must be increased gradually. Avoid looking like a professional by loading more weight than you should. Adopting a correct posture will allow you to perform the required movements without errors, avoiding the most common injuries.
In short, the correct way to deal with an injury is to pay attention to even the smallest pain that occurs, during or after training. If you suffer an injury, follow your doctor’s instructions and remember to rest to speed up the recovery phase.
Performing a good warm-up and performing the exercises assuming a correct posture will allow you to avoid the most frequent injuries of this discipline.