The HARSH truth about CrossFit injuries and why the injury rate is so HIGH (& what to do about it)
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Coming up… How to prevent common CrossFit injuries & 5 killer exercises to become bulletproof.
Alright cross-fitters/powerlifters, I hear this question all the time: "How can I keep lifting and making gains whilst not getting injured?" Well, let me tell you, it's not just about pumping iron until your arms fall off.
Participation in CrossFit is an ongoing challenge for your body.
Especially if you're part of the elite powerlifting/CrossFit crew, you know the importance of optimising your training to be as strong as humanly possible. But don't worry, my advice applies to all you seasoned lifters out there too.
In this article, I'm going to dive into the common biomechanics challenges that powerlifters & cross-fitters face and give you some solid strategies for overcoming those limitations and reducing the number of injuries.
We'll talk about how to get your body moving the way it's supposed to and the programming strategies that will help you get the most out of your CrossFit gym. So get ready to break some barriers and become the strongest version of yourself!
This usually happens automatically when walking, running etc.
But becomes locked when you become sagittal plane-dominant.
We all know you love your squats, bench presses, pull-ups and deadlifts, but did you know that these exercises are all sagittal plane-dominant? Translation: you're not getting enough rotation, which is crucial for alternating between sides of the body. Without it, you'll end up moving through orientation, which can lead to serious movement issues and ongoing pain down the line.
But wait, there's more! If you want to produce high force in your lifts and sprinting, you have to keep that pelvis in check. Without good pelvis control, you'll continue to underperform and sooner or later injure yourself. Sure, stiffness and compression are helpful, but let's be real, no one wants to see you waddle around like a penguin!
No joke, this happens to lifters!
By losing pelvis mutation and counter mutation (rotation), you start to waddle like a penguin and get injured. We see this a lot in our Liverpool Physio clinic.
Injury stats: Do Powerlifters & CrossFitters get injured a lot?
Let me tell you something important. You might be curious about how often injuries happen in CrossFit and powerlifting, but let me give you the real deal. A few studies have been done on this topic, and they found that the injury rates range from 2.4 to 3.3 injuries per 1000 hours of training.
As the owner of a busy physiotherapy clinic in Liverpool, I see a lot of crossfitters, powerlifters, and gym rats who are so stiff and overworked from years of training that they can't even do basic human movements without pain, let alone lift heavy weights.
That's the truth, rebels! It's crucial to prioritise proper pelvis rotation and breathing mechanics to prevent needless injuries. These are the things that many lifters tend to forget about as they strive for greatness.
Don't end up on the sidelines because of an injury, it's time to start taking care of your body and training smarter. Remember, your body is your weapon, so sharpen it wisely.
The truth about Powerlifting/ CrossFit injuries & what type of injuries? Injury Incidence?
Of those that report an injury, common injuries include:
Shoulder injuries e.g. rotator cuff from overhead movements like snatches, push presses, and handstand push-ups
Lower back injuries from heavy lifting and improper form during movements like deadlifts and squats
Knee injuries from high-impact movements like box jumps and heavy squatting
Achilles tendonitis from repetitive jumping and sprinting, and shin splints from the high-impact nature of running and jumping
It's important to remember that injury rate among lifting can pretty much always be traced back to poor pelvis mechanics. This is where force begins but most of the time we don't train this, because it's "BORING". Until we get injured and can't do what we love.
We like to think that CrossFit exercises are "functional" but looking at the injuries rate per 1000 hours of training something does not add up.
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When you don’t have enough rotation of the sacrum and the pelvis during a lift, you lock out spines into extension and this causes shear forces through the lower back.
Common issues are seen in CrossFit athletes that increase injury risk.
In those that participate in Crossfit and weight lifting, most of the injuries typically occur due to poor form and technique and not enough range of movement or pelvis control to deal with the load applied. Here are some of the most frequently seen limitations:
Less than 90 degrees of hip flexion
Less than 45-50 degrees active straight leg raise
Less than 90 degrees of shoulder flexion
Very limited hip rotation, with usually better hip external than internal rotation.
It's crucial to note that you have to execute these table tests precisely as the body will cheat the movement. Despite their seemingly simple nature, many compensations can lead to an inaccurate assessment of someone's range of motion.
And your limited ranges of motion? That's due to a lack of relative movement and extension tone. Yeah, we know you need the extension to produce force, but ignoring flexion-based positions is just asking for trouble.
Don't worry, though, we've got your back. Literally. By addressing your limitations and rehabbing yourself properly, you can stay healthy and save yourself precious time in your programming. And let's not forget about those asymmetrical considerations.
Why do so many people get injured during CrossFit workouts?
Your left AIC pattern is holding you back (Predominantly reduced inward rotation on the left side and outward rotation on the right). If you don't know what this is learn more.
So listen up, cross-fitters and powerlifters! start incorporating exercises that target rotation, dissociation, and flexion-based positions into their daily training program and trust me, your body will thank you, and who knows, you might even smash a personal record or two. Don't be a slacker, rebel against your limitations and show us what you're made of!
How do these limitations develop?
The limitations in the range of motion commonly observed in powerlifters are not just a result of a lack of movement but are also due to the development of extension tone. This refers to the increase in muscular tone in the muscles responsible for extension, such as the back extensors, lats, and quads, as the pelvis moves forward into extension. While the extension is necessary for producing force under high loads, the buildup of extension tone over time can limit movement options and increase the risk of injury.
Furthermore, asymmetrical joint positions can exacerbate the issue of extension tone. The Left AIC pattern, which is inherent in human beings, can lead to limitations in hip internal rotation on the left and external rotation on the right. Powerlifters often struggle to shift into their left hip as much as their right, leading to uneven stress distribution on the tissues and joints during heavy loading. While asymmetry is normal, it can lead to problems over time, emphasizing the need for prioritizing healthy movement patterns.
5 killer moves that elite cross-fitters & powerlifters perform weekly, that most people never do (and get injured because of it)
To address the limitations of lifters, the first step is to down-regulate the extension tone throughout the body. This can be done by following the videos below.
Additionally, addressing underlying asymmetries will help create more variability in the system. However, load management must be the top priority if the athlete is nearing competition.
In ideal circumstances, an athlete would have enough time before a competition to move away from heavy bilateral lifting and focus on exercises that promote flexion and rotation. By prioritising these movements, we can create lasting changes and begin to restore relative movement in the pelvis.
Trust me, folks, this will pay you back in dividends, transform your CrossFit training & weightlifting, lower injuries sustained and supercharge your performance.
Check out the exercise videos below - These are all very effective if done right at transforming your pelvis position, internal rotation and reducing excessive extension tone.
