CrossFit training has become one of the preferred disciplines for people who want to get in better shape. The range of movements incorporated in this sport is unique and you can’t find such a combination in any other strength and conditioning program. Initially, CrossFit was the preserve of tough individuals such as police academy students, military personnel, and professional athletes. However, the tide has changed and it is now done by almost anyone who is willing from all age brackets, teens and seniors included. Just like any training, there is a possibility of being injured while working out. As an athlete, it helps to know the likely injuries and their main causes so that you can avoid them and in case you get injured, you will know how to get treated. Lower Back Pain This type of injury can range from a persistent irritating pain to a dull ache. It comes as a result of excessive stress on the lumbar spine. It is common for people doing squats and deadlift exercises. In order to prevent this CrossFit injury, you have to learn how to do stretching and strengthening exercises right. In case you suffer a lower back pain injury, the recommended treatment is to first bring down the weights or to the extreme stop any type of exercise which aggravates the pain. In this way, you give the respective injured body areas time to recover and heal. As a temporal measure, you can use kinesiology tape just to ease the pain. Anterior Knee Pain  Knees are susceptible to injury during CrossFit training. This is because most of the movements are initiated from or involve the knees. Most of the knee pain incidences are usually linked with overuse and training, but knee pain can also point to a joint dislocation or to some extent a developing injury. Pain which occurs on a kneecap can indicate a condition which is referred to patella femoral joint dysfunction. In simple terms, it is the result of applying excessive pressure on a joint. One of the main symptoms of this condition is having difficulties in aligning your knee when doing a squat or lunge. To treat this injury, you can do light stretches, ice the knee, and lower physical impact. It is not advisable to apply too much pressure on your knees especially if you notice a swelling or dislocated kneecap. Tennis Elbow Even though its name is derived from tennis, this is a common CrossFit incident. Repetitive movements in CrossFit training can contribute to this injury. If you notice elbow pain developing, you should stop doing any activity until the pain subsides. When resuming training, you should start with a few stretches particularly targeting the extensor muscles. Rotator Cuff Tendonitis This is another common injury associated with CrossFit workouts. By all standards, the rotator cuff is one of most delicate joints in your body system thus susceptible to injuries. Many of the cuff injuries are associated with heavy and repetitive lifting exercises. Don’t ignore this injury. When it happens, the best approach to address it is by icing, massage, and a little bit of rest. In all the injuries discussed above, rest is very important because failure to take a break can restrict your range of motion and somehow undermine your future performance in CrossFit.
Just like any other sport, CrossFit has its own fair share of risk. Every time you move massive weights or perform some complicated exercises, a possibility exists that you may be injured. You could also get injured while out for a jog or even walking down the stairs in the morning. However, the main thing here is not about the injury rates in CrossFit, but rather how to come back after the injury. Rest and recovery is part of day-to-day CrossFit workouts, and even during injury, you need more rest so that your body can recover well. Below are some of the tips that will hasten your recovery during injury so that you can come back to the box life. Listen to Your Body When you are in the middle of a CrossFit workout routine, your body may be communicating something to you such as taking a rest or even stopping altogether. The same is applicable when you are coming back from injury. Listening to your body especially in the areas in which you got hurt is important. For instance, if it is the elbow that got hurt and when working out it flairs up, it is advisable you stop. In the normal routine, if your body experiences some discomfort in a WOD, you may be inspired to press on. This is not the case when you are resuming from injury. The body system will hint to you whether it is ready to take on some weights or execute certain movements. Follow Your Coach The primary job of your coach is to ensure as an athlete you are safe. They help you to alter or scale a WOD to match your abilities. Listen to your coach carefully and more so when coming back from injury. The relationship you build with your coach comes in handy during recovery because he will tell you the steps to take as you work your way back to full fitness. Seek Advice from Others Who Have Been There Before A majority of CrossFitters have an athletic background, and this means at one time in their career, they may have suffered injury. Don’t be silent, talk to some of these athletes. They have firsthand experience and workable solutions on how to recover. While it is true that CrossFit injuries and recovery experiences differ from one person to the other, it is also true that you may pick one or two words of wisdom from what they went through. Be Gradual Irrespective of the injury you sustained, your body system requires time to start communicating again. There is a strong correlation between physical tasks and the channels of communication between your body and your brain. Most injuries involve nerve damages, and this may take time for the communication signals to be restored.There is no point coming back to CrossFit to stress your body to perform at pre-injury levels. Scale your movements gradually as you build your fitness to a level where you will be comfortable taking off to full CrossFit training.