CrossFit has probably provided you an exposure to complex bodyweight & lifting techniques. In fact, CrossFit has presented a model that you can potentially be an ideal vehicle about how you can learn excellent endurance-testing training protocols. These endurance-testing, training techniques will subsequently help you build muscle and burn excess fat. However, this modern evolution of fitness is so fast forward that it can easily cause injuries like torn muscle or back strain.
Yes, it’s true that CrossFit’s unique combination of aerobics, running, weight training, and gymnastics can provide you quicker results; however, you really need to be proactive and careful in order to prevent injuries that may be caused due to an improper form of CrossFit technique.
For your reference, here’re six useful tips to avoid CrossFit injuries and stay on your workout game.
1. Properly warm up before a workout
Many people simply underestimate the significance of a proper warm-up. Please note, a warm-up should be always done before every workout session, such as strength training, cardio, and even yoga. Plus, it’s an absolute must to properly warm up yourself before practicing CrossFit workouts. The best part is — it does not take loads of time to warm-up your body. For example, you typically need to follow 5-10 minutes of a warm-up session to make sure that your body is ready for the workout. It will increase blood flow to your muscles; it will improve the delivery of nutrients and oxygen to your muscles. Furthermore, it will improve your coordination & reaction times. Plus, it will even reduce the chances of soft tissue injuries (tendon, ligament, and muscle) by allowing your joints and muscles to move through a better range of motion more easily and safely.
2. Control your movement
Body control is nothing but the ability to perform an action with more ease, accuracy, and precision. Do you know that better body control leads to a more efficient movement? As a result, you don’t end up with forced and jerky movements that ultimately waste your energy & lead to injuries. For better body control, you should practice novel movements in different ways that create new neural patterns & help you learn to move better. Good body control emerges from a chained loop of feedback that includes your neural signals, perception, and body movements. All factors work together in order to help you practice precise movements.
3. Stop skipping on stretching
If you do not stretch prior to a CrossFit workout, you will eventually end up hurting yourself. Thus, it’s highly recommended to stretch your major muscle groups about two times per week. The process will make your muscles more flexible and help you move better. Plus, regular stretching will even keep your hamstrings and hips flexible.
4. Listen to your body
While practicing CrossFit exercises, it is really important to listen to the signals that your body sends. These signals will inform you whether you should push even harder or you should hold back. Improper and inaccurate interpreting of these signals may lead to strains, pains, and injuries. Most of the CrossFit techniques are designed to test and determine your fitness limits. You may constantly require to challenge yourself and push the boundaries. However, be careful about what’s realistic and achievable for you. So, if your body is unwilling and reluctant to participate in activities that make you sweaty, sore, and tired in the first place, then you should stop yourself immediately without carrying it further.
Obviously, CrossFit exercise is great for accomplishing your fitness goals. But, you need to be aware of the right intensity and the right amount of exercise to avoid serious injuries. Other than that, you must follow a healthy meal plan to revitalise the energy stores of your body. Focus more on eating non-processed whole foods while eliminating the craving-inducing, blood sugar disrupting, and inflammatory food groups, such as sugar, alcohol, soy, gluten, and dairy etc.
5. Choose your box and instructor wisely
To avoid CrossFit injuries, it is advisable to choose your instructor wisely. Ideally, you should practice such exercises under the guidance and supervision of educated, experienced, and skilled instructors that will help you learn the accurate form and technique of CrossFit exercise without causing pain and injuries. Likewise, while choosing a fitness facility to practice CrossFit workouts, make sure to check if it follows adequate safety measures or not.
6. Apply therapeutic cold post-workout
Your muscles, joints, and tendons need to gradually ease in and out after intense physical activities especially CrossFit. Note, sometimes you may feel muscle soreness after a complex CrossFit workout. The tiny tears in your muscle tissue generally cause this problem. To reduce the pain and swelling, you are advised to apply a cold therapy system (or a traditional ice pack) to your muscles as it can prevent serious injuries, accelerate the healing process, and promote a faster recovery.