Designed to test your mind, push your limits and challenge your body, CrossFit isn’t just exercise. As a performance-based, endurance-testing training method, it’s a way of life that not only forms your body but can completely change your mindset.
The constant variations and different styles of workouts mean CrossFit always keeps you on your toes. However, as with any sport, there is a potential risk when you don’t listen to your body or remain focused on each movement.
There are things you can do from the get-go to help prevent and minimise the risk of injury. Here are five steps to help you reduce your chances of a CrossFit-related injury:
1. Warm up
Launching straight into an intense workout without warming up your muscles and joints is an easy way to get injured. It might seem like a simple step, but it’s important to remember to ease into your Workout of the Day (WOD). Factor at least 5 minutes of warmup time in before your WOD to help minimise the chance of pulling or straining a muscle, sprains and joint injuries.
2. Find your support system
Be it your trainer or a spotting buddy, having someone there to help you stay in top form will also help you to avoid injury. Employing a buddy system, when working out alone or in a group, to assist you on those heavier moves, is best practice and ensures you stay safe.
3. Practice good form
One of the keys to injury prevention in CrossFit is practising good form. If you get your technique down and move well, your risk of picking up potentially damaging habits reduces. It can also be easy to get caught up in competitiveness, but instead, remain focused on your form. It will enhance your performance in the long run.
4. Maintain body awareness
Yes, CrossFit is about pushing yourself to the limit. But listening to your body’s limits is also key to preventing injury. Understanding your strengths and weaknesses and learning when to push yourself or pullback will help you scale your WOD to best fit your needs.
5. Post workout recovery
Movement is a big part of ensuring your body can recover. Take the time to ease out of your workout by gradually cooling down. Always take a minimum of five minutes to cool down and stretch out after you’ve finished a workout. Incorporating heat and massage into your recovery is also a great way to loosen up any tightness you may be carrying with you.
If you do sustain an injury or feel the inclinings of one coming on, here are a few tips to follow.
Early diagnosis and treatment
Whether you’ve sustained an injury or feel a potential one coming on, talk to your coach and they will advise the best course of action, and refer you on to professional medical professional if needed. Ignoring your body and trying to push past pain indicators will only slow your recovery down. Detecting any issues early and getting treatment for them is the fastest way to getting back into it.
Ease back into your training
Before you even considering getting back into your CrossFit training, always get the okay from your medical professionals and your trainers. CrossFit is an intense and strenuous workout, so you need to listen to your body, especially after an injury. Taking some time to rest and set realistic expectations for your return is also key to making a comeback. When you do feel ready and have been given the all clear, talk with your coaches at the gym about your injuries and the best way to manage them.
CrossFit is all about pushing and challenging yourself but being in tune with your body and its limits are also key to progressing in your training. Injury prevention is easier to manage than recovering from an injury so use the tips outlined here to help you train safer and smarter.
To find a program that helps you manage any potential injuries or deal with existing ones, chat with a CrossFit trainer today.