Just like any other fitness methodology or sport, CrossFit not only requires practice, and preparation, but also carries the risk of injury. Injuries are an unfortunate reality ingrained in all forms of demanding physical activities, and thus require acceptance. However, that being said, there are lots of things you can do to minimize or even put to a complete stop to the instances of CrossFit injuries. Here are some of the tried and tested ideas you may want to consider.
Warming up in CrossFit has two main advantages. Firstly, it enhances your performance, and secondly, it prevents injuries. Active warm-ups including dynamic stretching serves to activate your muscles as well as enhances your blood flow and body heat.
When the blood flow increases, your muscles receive more oxygen, which is excellent for your performance. Furthermore, the increase in body temperature assists in the rapid contraction and relaxation of your muscles, thus making them more efficient.
Research has found that muscles that receive more blood and are warm tend to be more pliable. This means your range of motion and flexibility in the gym will be enhanced. With your range of motions enhanced, you can efficiently and safely execute any movement.
Post-Workout Mobilization and Recovery
During an intense CrossFit training, lots of metabolic waste products are generated and lounged in your muscle cells. These products together with the fluids that surround them must be flushed out. In addition to that, your tendons and muscle fibers may have gotten damaged during the course of your CrossFit workout, and thus require time to cool down and recover.
Through post-workout mobilization, waste products such as lactic acid can be removed from the body. This also decreases blood pooling, and hence reduces the instances of dizziness and fainting.
Studies conducted on post-workout recovery have shown that stretching especially after a physical activity gives your muscles increased flexibility which in turn improves your performance and prevents avoidable injuries.
Ensure Proper Technique, Scale, and Weight
Most of the CrossFit injuries are as a result of weights, scales, and technique. As a CrossFit athlete, you must understand the type of weight you can move, the effectiveness in moving it, and when it is appropriate to move it.
If you can’t perform a movement at least to the scale that you desire, do not force your system, rather scale down and gradually move up as your body acclimatizes. Work on your skills when you have free time or during open gym. Through practice, you will learn efficient and safe ways to move weights. All these will contribute to injury reduction, and improve your overall performance.
Desist from Over Training
During a WOD, your body undergoes incredible strain. So as to properly repair itself, it will need a combination of recovery elements including mobilization, nutrients, and rest. Some people believe that in order to boost their CrossFit endurance, they have to exercise daily. On the contrary, lack of rest wears down your muscle fibers, and instead of getting stronger, you weaken.
The bottom line is for you to listen to your body and be sensitive in distinguishing the various pains experienced during workouts. Do not ignore little injuries such as rips, sprains, and muscle flares. They may be a pointer to much larger injuries.
KUNAL JHAVERI | 06 Jul 17