This is one of the leading postural deviation experienced by many CrossFit athletes. The limitations in ankle mobility are mostly caused by our choice of CrossFit training shoes or the types of CrossFit workouts we choose to do. This problem affects our workout generally because there are a lot of squatting exercises we must do that depend on ankle mobility. If you lack ankle dorsiflexion, you will experience problems when decelerating your body and therefore end up with your knee traveling to a bad position.
While it is true that your knee is such a hard worker, it isn’t very smart. Its operation is influenced by the foot and the posterior muscles. The muscles generate force through the rubber band effect and because of this, glutes which can’t properly lengthen and accommodate the load during deceleration into a squat causes the knee to fall out of track and cave inwards. Your posterior connects to the leg and knee region through glute Maximus which attach through the IT band into the lower leg.
Poor Core Stability
Our body systems are organized as a series of alternating sections of stabile and mobile parts. Most of the CrossFit exercises comprise extension and flexion of the hips. To operationalize this, the spine works as the muscle anchor to flex and contract the hip by way of pulling the quadratus lumborum or femur to maintain pelvic stability as you transfer weight from one leg to the other. If this stability is lacking in your core, the origin and insertion points for your muscles change ultimately preventing you from maintaining proper control of your joints during motion.
As a CrossFit enthusiast, you should not just stop because of pains and aches, but rather pursue alternatives to address the problem. You may want to regress to some other activity as you give your body a chance to recover and build stronger fitness levels.