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.
KUNAL JHAVERI | 07 Jun 18
If you keep on wondering why your back is smoked every time following glute ham developer (GHD) sit-ups, the answer could be in the way you do the workout. GHD refers to a piece of equipment which was made to help strengthen the glutes and the hams. Normally, this CrossFit workout movement is done while lying on your stomach, squeezing your butt, and keeping a fairly stable midline. It helps athletes move their hips while simultaneously maintaining a solid spine to protect the body during the movements. Many of the back problems that arise in GHD sit-ups are caused by the inability of the athletes to dissociate the hips from the spine. As a result, they move the two of them all at once which creates shear forces on the spine. Since we incorporate GHD in sit-ups, the truth is it wasn’t created to work the hip flexors and abdominals in a dynamic extension movement. GHD sit-ups is an extremely high-level exercise which requires baseline strength and body awareness as you fling the spine through ranges of flexion and extension. Deciding on the Readiness of Your Body for GHD Sit-Ups There are various steps mentioned by CrossFit workout that you need to go through to access whether indeed your spine can accommodate GHD sit-ups. The following are the steps: Flexibility to Sit Upright You need to access whether you are flexible enough to sit upright with your legs straightened right in front of you. Note that in this position, your lumbar spine must be straight and not round. If you pass this readiness test, then you can move to the next step. If you have problems, then you need to start working on mobility in your daily CrossFit workouts. Failing the flexibility test may point to a combination of spine stiffness as well as a problem with the entire posterior chain which includes calves, glutes, hamstrings, and the bottom of the feet. Holding Your Body in a Parallel Position The next assessment according to CrossFit workout is to check whether you can hold your body in a parallel position on the glute-ham developer equipment while keeping a good spine position and breathing. If you have a problem here, you need to practice especially on perfecting your mechanics. Transitioning from the Parallel Position If you have passed the above step, you now need to test how smoothly you can transition starting from the parallel position, then gradually up to the top and thereafter back to parallel position while maintaining a good spine position. This transition movement is similar to doing a hip hinge exercise such as hip extension and deadlift. The only difference with the GHD is the positioning. If you are able to transition, then you can do the GHD sit-ups very well. It is therefore important not to assume that you are prepared for GHD sit-ups and therefore you can include them in your CrossFit workout of the day. You need to take yourself first through these steps, and then if you are ready, you can move on comfortably.
KUNAL JHAVERI | 23 Mar 18