Most of you have probably had an injury or some kind of tendon, joint or muscle pain before. We do our best at CrossFit Committed to make you move as safely as possible and to prepare you for any challenge outside of the gym. However, injuries still happen even though they are in most of the cases not related to CrossFit.
When you get some sort of pain or injury, it is always unpleasant and I know that one of your first thoughts might be “I won’t be able to come to the gym”. In this article I am going to show you that you can still come to the gym and how you should do it.
Scalability of CrossFit is in my opinion one of its best aspects. A 90-year old lady can do the same workout as a 15-year old girl if the workout is scaled properly. It of course really depends on a character of the injury, but in most cases with some scaling and adjustments, you will be able to come to the gym. We are not doctors by any means, so we need to know from your doctor about what you can and cannot do, but once we do know it, we can get you started.
Joint, tendon or muscle pain is much more common than injuries, but people often tend to not take it very seriously. I hear that somebody’s shoulder is hurting in some exercises quite regularly. If it hurts, do not do it, because chances are that you are making it even worse. Do not be afraid to ask your coach or the coach of the class you are attending for possible scaling options to get the most of the workout pain free. (S)he might even be able to help you just by making an adjustment to your position, stance or grip. However, if you are feeling the same pain long term, I strongly recommend you to go see our physiotherapist Zuzka.
Talk to your coach
f you need a long-term program adjustment, you should definitely talk to your coach. You might meet for couple private classes first to figure out what movements are safe and doable for you. After that, your coach can provide you with scaling of the group workouts, so that you can attend regular classes with your friends.
We currently have at least 6 people that are injured and who have their plan adjusted by their coach so that they can attend classes. There are people with wrist injuries meaning that they cannot grab anything or go overhead, knee injuries, etc. Obviously they cannot do everything, but they can still work on their progress and keep their fitness up.
What about developing muscle imbalances?
Some may say that if you make a person use only one limb, they will develop muscle imbalances. A research from the University of Copenhagen found that 2 weeks of not being active in one limb can lead to 33% loss in strength. The same study also found that the speed of muscle loss increases with the level of fitness of the individual. In addition, another research showed that training one limb helps build strength in both limbs. These studies show us that doing unilateral exercises and training one limb only is more beneficial than not training at all.
Injuries or pain should not stop you on your way to become fitter. You can also take it as an opportunity to attack your weaknesses. If you injure your knee, focus on upper body strength and make that first pull up or muscle up happen. Same goes with upper body injuries – you can learn how to do pistols or improve your squat.
I hope that all of us can stay pain and injury free, but remember that if anything happens, we are here to help you and we want you to continue coming to the gym!
University of Copenhagen The Faculty of Health and Medical Sciences. Inactivity reduces people’s muscle strength. ScienceDaily. ScienceDaily, 26 June 2015. <www.sciencedaily.com/releases/2015/06/150626095520.htm>.
Adam Scott: Arm or Leg Injury? Train the Other Limb to Build Strength in Both. http://mtntactical.com/fitness/arm-leg-injury-train-limb-build-strength/