Most common CrossFit injuries: how to prevent them and recover quickly

CrossFit is a high-intensity workout that combines elements of weightlifting, gymnastics and cardiovascular activities. Its popularity has grown rapidly in recent years, attracting people of all ages and fitness levels. However, given its intense and varied nature, CrossFit can pose a high risk of injury if not practised correctly or with the right physical preparation.

In this article, we will explore the most common types of CrossFit injuries, along with strategies for preventing them and for how to recover quickly in the event of an injury.

The most common types of CrossFit injuries

It is important to start by saying that practising CrossFit does not necessarily mean you will suffer injuries, as many believe. In fact, in most cases CrossFit helps improve strength, endurance, mobility and coordination.

Often, however, due to the intense and competitive nature of the training, especially if correct technique is not adhered to, or if there is predisposition to a specific injury, such as pre-existing muscular or joint problems, some people may run the risk of injury.
The most common types of CrossFit injuries are:

• Shoulder injuries: Shoulder injuries are among the most common injuries in CrossFit, often caused by repetitive movements such as lifting weights overhead or bar exercises. These injuries can range from simple overload inflammation to actual damage to the rotator cuff muscles.
• Acute lower back pain: Owing to the intense nature of the weightlifting exercises in CrossFit (Deadlift, Clean, Squat, Snatch, C&J), acute lower back pain is quite common. Lifting heavy weights with the wrong technique can lead to an overload on the back, causing injuries ranging from simple muscle contractures to problems involving the intervertebral discs.
• Knee injuries: exercises like Squats, Box Jumps and Pistol Squats can put significant pressure on the knees which, especially in already degenerative situations or with altered biomechanics, can increase the risk of injuries to the patellar tendon or menisci.
• Muscle injuries: CrossFit often involves quick, powerful movements, whether performed with a barbell or by running in short bursts of 100-200 m. If the muscles have not been appropriately warmed up to perform these movements, or if we ask too much of our body, there can be an increased risk of muscle trauma, such as sprains or strains, particularly affecting the muscles of the lower limbs.
• Overload syndrome: Intensive and frequent CrossFit training can lead to overload syndrome, with symptoms such as chronic pain, stiffness and muscle fatigue.
• Skin injuries: very common in CrossFit, particularly for people new to training, are skin injuries to the hands, due to working on the bar, rings or with ropes (battle ropes), or to the legs, due to rubbing against the barbell as it is lifted from the ground.

How to prevent CrossFit injuries: some useful tips

Total accident prevention is impossible, because so many different factors contribute to them occurring. However, their frequency and severity can be reduced by taking some precautions:

1. Warming-up properly: Before starting any workout, it is essential to take the time to warm up. The warm-up should include both dynamic exercises to raise body temperature and prepare the muscles for the activity, and mobility exercises to prepare the joints for the WOD (Workout od Day). It is important to focus on the mobility of the shoulders, lower back, wrists, hips and knees. CrossFit athletes will also find it useful to perform series of preventive warm-up exercises lasting about 15 minutes before training, for example by strengthening the rotator cuff with elastic bands.
2. Focusing on technique: Correct technique is essential in CrossFit to prevent injuries. Make sure you use the correct technique for each exercise and ask your qualified instructor for feedback if necessary.
3. Gradual progression: Due to the competitive nature of the sport, people tend to want to increase the intensity or volume of training too quickly. However, it is essential to progress gradually to allow the body to adapt to the training step by step.
4. Balance between work and rest: Physical recovery is key to preventing CrossFit injuries. Be sure to schedule adequate rest days and include recovery activities such as stretching and massage. Remember to listen to your body: if you’re feeling tired or low on energy, it is better to skip training to give yourself a chance to recover properly.
5. Proper equipment: use the right equipment and make sure it is in good condition. CrossFit and weightlifting shoes are essential, as are gloves to protect the hands, a weightlifting belt for the lower back and knee pads if you’re lifting heavy weights.

Quick recovery from injury

If, despite all these precautions, you suffer an injury, it is a good idea to contact a doctor or sports physiotherapist to determine the extent of the damage and recovery times. Generally, we would recommend the following strategies:

• Rest and reduction in activity: In the event of an injury, it is important to give the body time to heal. Reducing activity and prioritising rest can help prevent further damage and heal faster.
• Physiotherapy: Physiotherapy can be critical in recovering from CrossFit injuries. A sports physiotherapist can create a personalized rehabilitation program consisting of instrumental therapies such as tecar, laser or ultrasound and exercises aimed at rebalancing weak muscles with strong ones and improving flexibility.
• Ice and compression: In cases of acute muscle damage or joint sprain, applying ice and using compression with a bandage can help reduce the associated inflammation and pain.
• Stretching and mobility: Especially in the case of muscle contractures or tendon overloads, incorporating stretching and mobility exercises into your recovery routine can help improve flexibility and reduce muscle stiffness.
• Gradual return to activity: Once the injury has healed, it is important to return to physical activity in a gradual and controlled manner. Sticking to a gradual exercise programme can help reduce the risk of reoccurrence.

CrossFit is a discipline that can offer numerous health and fitness benefits, but it is important to practice it safely and responsibly to prevent injuries. We advise anyone intending to approach this sport to contact a CrossFit certified Box, which guarantees the presence of instructors trained in the method and has a training programme for “beginners”, so that they can learn the exercise technique calmly before joining a class of more advanced athletes.

Following these guidelines to prevent injuries and using the quick recovery strategies in case of injury can help CrossFit enthusiasts enjoy training safely and sustainably in the long term!