Cross Fit like almost any other sport is a sport that must be done properly to avoid injury. With that said injuries do occur and we CAN help! First we do a neurological, orthopedic, functional and postural examination to identify the cause of dysfunction and reason for you condition. This allows us to perform specific spinal adjustments to remove interference to your nervous system so that you can function at 100% is certainly very important. In addition to specific adjustments, we also provide any other myofacial release and therapeutic therapies.
The Most Common Cross Fit Injuries:
*Achilles tendon injuries
The most important thing to do during your workouts is to keep good form. Even if it makes you slightly slower in the short term, you will be much faster in the long run.
If you feel a strain or pain (in any portion of your body), it is a great idea to slow down or take a break. Don’t feel that just because you’re in a WOD that it is 100% required to finish if you have a minor injury. This can help to give your muscles time to repair and recover.
Cross Fit is an exciting new way to exercise that has gained popularity recently in Northwest Arkansas and around the world. It is a fun and non-traditional way of working out. We have begun to see certain types of injuries occur in those doing cross fit. Shoulder, elbow, hamstring, quad and calf/Achilles problems appear to be the most common. This is probably due to the ballistic movements that are done during some of the exercises. Rapid acceleration like sprinting or jumping is an excellent way to stimulate muscle fiber and burn calories. It is also a higher risk activity for muscle strain.
Most Cross Fitters will ask. “When can I do my activity again?” The answer is obvious. When it does not hurt to do it. Think of this analogy, if you had biceps tendinitis and we asked you to perform 3 sets of heavy bicep curls, what do you think would happen? More pain, more inflammation and even longer rest and recovery time. Correct! In addition, there are time when more damage occurs which would require extended periods of rest due to extended periods of rest due to excessive tearing of the muscle and tendon. The end result is scar tissue formation.
The Physiology of Weight Training
The goal of weight training is usually to stimulate your muscles. The results of weight training can be more muscular endurance, injury prevention, and increase in muscular strength, muscle shaping and muscular hypertrophy. In order to achieve these results the muscles must be constantly stimulated by constantly increasing the demand on them through carrying your workouts. Some ways to “confuse” your muscles is too increase the amount of weight you lift, increase the repetitions you perform, increase the speed at which you perform the exercise and to decrease the amount of rest time between intervals. All of these come with their own associated risk for injury. However, increasing the speed and force together (plyometric) results in an extremely high injury risk without the sufficient reward. Plyometric activity can be a great training tool but should be reserved for those that have a history of performing similar excersise with slower more controlled movement. When ballistic movements are performed by someone who has not yet mastered the movement, their form breaks down and often results in injury.