How to Prevent Common Injuries in CrossFit and Weightlifting
Learn how to avoid injuries in CrossFit and weightlifting with these tips from Samson Strength & Performance PT. Stay active and injury-free!
If you have been doing CrossFit or weightlifting for any period of time, you know that there are aches and pains associated with the sport. It is challenging on your body, but the benefits far outweigh the minor pains. However, if you have ever been sidelined by a major injury that decreases your ability to take part in your favorite sport, you know how discouraging it can be. In this article, we will discuss (from a doctor’s perspective with over 10 years of CrossFit and weightlifting coaching experience) how to prevent common injuries in CrossFit and weightlifting so that you can continue to do what you love well into the next 10 years and beyond.
The Keys to Prevent Common Injuries in CrossFit and Weightlifting
1. Warm up properly
This seems like a no-brainer, but it’s worth mentioning, if you want to prevent common injuries in CrossFit and weightlifting, you have to warm up.
The amount of times I have seen injuries that could have been avoided with more attention to a proper warm-up, is sad.
The rule I like to follow is get a general warm-up and then include more specific pieces before you hit your working sets or WOD.
This means getting some sort of general increase in blood flow through running, biking or rowing. Then add in some mobility exercises such as ½ kneeling windmills or 90/90 switches.
Hit a couple of rounds of this as a general warm-up to increase the pliability of the muscles before moving into a breakdown of the movements you intend to perform in the WOD.
2. Prioritize proper form
The second tip on how to prevent common injuries in CrossFit and weightlifting is all about form. Most gyms have a beginner’s, fundamentals, or on-ramp class for people joining the gym with no experience.
It is very important to prioritize form to prevent injuries in CrossFit and weightlifting, especially if we are talking snatches and clean and jerks. This means getting in proper positions and working over and over with a PVC in order to increase your motor control.
If you can not get into proper positions, you may have to work on mobility or modify certain movements to be safe. Your coach can help you modify difficult movements or movements that you just do not have the range of motion to achieve.
In addition, there are probably opportunities for one-on-one personal training within your gym in order to get better at these lifts before you start throwing weight on the bar.
3. Don’t be afraid to scale and modify movements
As mentioned above, scaling and modifying movements is completely okay.
Do not be afraid or embarrassed to ask your coach to help you figure out how to get the best workout given your skills, abilities or limitations.
Remember, attempting movements without the proper form increases your risk of injury. I also advocate for achieving strict versions of movements before moving into dynamic or kipping versions of that same movement.
If you cannot do a strict pull-up DO NOT ask to learn a kipping pull-up. I have seen many injuries in our clinic that could have been avoided with a proper build of foundations for lifts and gymnastic movements.
4. Hydrate and fuel your body properly
Pain is multifactorial and you can definitely increase your risk of injury by inadequately fueling your body or not getting enough sleep. Make sure you are getting enough protein to support your goals, especially if those goals include increasing muscle mass. You want to focus on properly hydrating yourself as well, especially if you are a member of a gym somewhere like Jacksonville, Florida (where our clinic is).
It gets HOT in the summer and most CrossFit gyms are basically outdoors, so make sure you are getting enough water!
5. Incorporate cooldowns and post-WOD mobility
It is all too common in CrossFit to see people drop to the floor, get up and clean their equipment, and then head out the door.
Firstly, do not drop on the floor after the workout- venous return is dependent on muscles squeezing in order for the blood to move, so dropping on the floor and not moving decreases the body’s ability to return blood back to the heart.
Instead, go into an “athletic recovery” stance with hands on knees or drop onto hands and knees, but keep moving. Once you feel like you can, stand up and go for a recovery walk.
Use your time after cleaning up your equipment to downtrain the nervous system by rolling out the key muscles you used in the WOD or by performing some deep breathing exercises while doing a few stretches.
The intent here is to affect the nervous system, not necessarily make changes in the muscle or fascia itself. This will lead to better recovery and allow you to hit the gym hard again.
In conclusion, preventing common injuries in CrossFit and weightlifting is not rocket science.
You need to get a proper warm-up, prioritize your form, scale difficult movements, fuel your body properly, and incorporate cool-down techniques into your training.
It is important to remember that one workout is not worth sitting on the sidelines for weeks or months. If you feel pain 2 levels above your baseline with any movement or workout, I highly recommend you scale back or modify that particular movement and seek professional advice if you feel that pain for more than 3 days.
Looking for help recovering from an injury or injury prevention and maximal performance and local to the Jacksonville area? We work with CrossFit athletes and Olympic lifters at Samson Strength and Performance Physical Therapy and would love to help you. Contact us to learn more and get started today!
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