5 Common CrossFit Injuries and How to Prevent Them
CrossFit is great for building muscle, boosting strength, and burning fat. Crossfit however, gets a bad rep for causing injuries. Is it true that Crossfit is a dangerous sport? In actual fact, any sort of sports can put you at risk of injury. The key to injury prevention in all sports, CrossFit included, is to learn the techniques well and exercise care when executing them.
Anyone in Singapore can try CrossFit training but because CrossFit is based on Olympic-level workouts, you can injure yourself if you are not careful. There are some injuries that are more common to CrossFit specifically. Knowing what these injuries are can help you to spot them before they get too serious.
Most Common CrossFit Injuries
1. Knee Pain
The knees are one of the more vulnerable parts of the body during training. When the knees are overused, it can lead to serious injuries such as dislocation and patellar tendonitis.
Warm up your lower body well before performing exercises like squats, wall balls etc. Doing so should reduce the risk of injury.
2. Tennis Elbow (Lateral Epicondylitis)
Despite its name, this injury isn’t exclusive to tennis players. Tennis elbow, also known as Lateral Epicondylitis, is an inflammation of the tendons. Repeated use of the forearms can damage the muscles and tendons, causing pain around the elbow area.
3. Lower Back Pain
The lower back is a vulnerable spot for injuries in weightlifting. Lifting weights beyond your limits and without proper form can lead to serious lower back injuries. When lifting heavy weights, always brace your core and practise proper breathing to prevent the lower back from taking most of the weight. Exercises commonly involving the back in CrossFit training sessions are exercises like deadlifts and power cleans.
Prioritize mobility work along with your strength training, and stretch after workouts! Engaging a personal trainer to help with any muscular imbalances you might have would also be a good move, because muscular imbalances can only get worse if not tended to, which can also cause lower back pain.
4. Neck Injury
The neck is also one of the common injury spots. Always keep a neutral spine when lifting weights, and do not turn your head to the left or right when you are carrying a heavy load. Lifting appropriate weights is also important, especially if the exercise is an overhead exercise. In overhead exercises, it is easy to strain your neck to bring the weight up, especially when your arms get fatigued.
For a start, you can practice with a fitness instructor in Singapore so they can guide and teach you on how you can perfect your form.
5. Wrist Strain
The wrists are used extensively not just during training, but also in our daily lives. Overextension of the wrist or overuse can lead to issues like carpal tunnel syndrome as well.
Did you know that you can warm up your wrists as well? Something as simple as performing 10 to 12 wrist circles can help a whole lot. You can also strengthen your wrists through exercises like wrist curls for injury prevention.
Strengthen your muscles and perfect your form for an injury-free workout! Train with a personal fitness trainer in Singapore at Set Free. Contact us to find out more!