{"id":100,"date":"2016-02-05T16:24:06","date_gmt":"2016-02-05T16:24:06","guid":{"rendered":"https:\/\/rayusradiology.com\/?p=100"},"modified":"2023-02-22T11:38:19","modified_gmt":"2023-02-22T17:38:19","slug":"how-to-avoid-the-most-common-crossfit-injuries","status":"publish","type":"post","link":"https:\/\/rayusradiology.com\/blog\/how-to-avoid-the-most-common-crossfit-injuries\/","title":{"rendered":"How to Avoid the Most Common CrossFit Injuries"},"content":{"rendered":"

By February, the crowds at the gym are beginning to thin out. Some disappear because the zeal of a New Year\u2019s resolution has already dried up. Others are sidelined because enthusiasm led to injury. Dr . Kathryn Grannatt, an orthopedic surgeon specializing in sports medicine, says injuries from CrossFit land a lot of<\/p>\n

\"image<\/p>\n

patients in her Needham, MA office. \u201cI\u2019m a big proponent of CrossFit. It keeps me very busy.\u201d While Dr. Grannatt laughs about the frequency, the injuries she sees are no joke. CrossFitters commonly come to her with hurt knees and shoulders \u2013 what she calls over-use injuries.<\/p>\n

\u201cIt\u2019s very intense training, often 5 or 6 times a week and I see chronic injuries to rotator\u00a0cuffs, to the knee I\u2019ve seen a lot of meniscus tears due to CrossFit. Although it\u2019s a healthy idea, I think a lot of people are getting into it without appropriate conditioning and training.\u201d<\/p>\n

 <\/p>\n

\n

Ask Questions to Avoid Injury<\/h3>\n
\n

Starting a CrossFit program doesn\u2019t have to mean you\u2019re going to get hurt, says Max Lipset, owner of The Power House at Highland<\/a> in St. Paul, MN. He teaches CrossFit to everyone from newcomers to Olympic athletes. As CrossFit has grown from a craze into a mainstream workout, Max says hundreds of gyms have popped up all over the place. He suggests before you join a gym, do your homework. \u201cI recommend definitely going to visit a gym, have some conversations, and ask a lot of questions.\u201d His list includes:<\/p>\n

1.<\/strong> How will you introduce me to CrossFit? The on-ramp process is important in keeping you injury-free.
\n2.<\/strong> How are your trainers trained? Some may go through a very short certification process while others may have years of experience. CrossFit offers multiple levels of certification and it\u2019s fair to ask your potential coaches how much time they have spent on their education.
\n3.<\/strong> What kinds of questions will you ask me? You\u2019re looking for a gym that wants to know all about your old aches and pains.<\/p>\n

Your individual medical history is the key to CrossFit, Max explains. He tailors workouts specifically to a client\u2019s assessment but not every gym does that.<\/p>\n<\/div>\n

\"Max<\/p>\n

3 Tips to CrossFit Safely<\/h3>\n

Want to leave the gym healthier than when you walked in the door? First: start slow<\/strong>. You may think of CrossFit as a 5 or 6-day-a-week routine, but<\/p>\n

Dr. Steven Pollei, a neuroradiologist at RAYUS Radiology in Federal Way, WA, says slowly building up is important \u2013 especially if you\u2019re over age 40.<\/p>\n

\u201cPeople who are 40 or 50 who haven\u2019t been doing CrossFit, shouldn\u2019t jump in and expect to do it from the beginning. They should ramp it up.\u201d<\/p>\n

Slowly building up (also called scaling at some gyms) will help you learn the widely varied movements involved in CrossFit. Max says even if you\u2019re coming to CrossFit as an athlete, there\u2019s a lot to learn. Look for options to each exercise and pick the one that fits your fitness level and how you\u2019re feeling that day.<\/p>\n

\u201cWe offer different levels in our programming for our clients to make sure there\u2019s always an option for people to do something that\u2019s less technical or less heavy on a given day depending on how they\u2019re feeling or what their familiarity is with the movement. Making sure that you\u2019re involved with a gym that\u2019s comfortable scaling things up and down to your ability level is super important.\u201d<\/p>\n

You also need to make sure that you\u2019re learning a movement in a way that\u2019s relevant to your medical history. So, Second: Go in-depth. The more of your medical history you share, the more your trainer can cater to you. Put your new CrossFit coach in touch with your old physical therapist or physician. And don\u2019t be afraid to bring up old injuries. Whether it\u2019s a ski accident in high school or a car crash last year, your medical history is important to doing CrossFit safely, Max says. \u201cA lot of people will come into a gym for the first time and not want to share that kind of stuff, but CrossFit is a program that is meant to be done for a lifetime and so you really want to be upfront with those pieces of information from the beginning.\u201d<\/p>\n

\"Quote
\nThird: Be careful with competition. CrossFit may bring out your competitive side. You may have the urge to out box-jump the person next to you at the gym. But if you want to avoid injury, Max offers a word of caution. Be realistic about what you can (and can\u2019t) do.<\/p>\n

\u201cThere are times where it is good to have people around you to push you if you need that kind of push, but it can also be a factor that pushes you to try to go too fast on a movement when you don\u2019t have the mechanics down yet.\u201d<\/p>\n

Instead try to measure your own personal progress. Compete against last week\u2019s accomplishments rather than the people around you.<\/p>\n

Caring for CrossFit Injuries<\/h3>\n

If you do get hurt doing CrossFit, know that you are in good company. Over the past 4 years, Dr. Pollei has noticed a jump in the number of CrossFit injuries he sees.<\/p>\n

\u201cPeople are getting hurt doing activities that their bodies aren\u2019t used to. The programs were designed for 20 year olds. Done correctly they are very good activities but done incorrectly, they are not good for you.\u201d<\/p>\n

Knowing when you\u2019re hurt and getting medical help is important. If you have an injury, getting the right diagnosis right away will speed your return to CrossFit. As Max has coached athletes over the past decade, he\u2019s seen at least a dozen who have been hurt were not able to recover fully until the problem was accurately diagnosed.<\/p>\n

\u201cI\u2019ve definitely been frustrated by that situation as a coach many times; Athletes who do get a scan, and their care providers \u2013 get all the information you need to make the correct diagnosis, come up with the correct plan of care. Having the correct plan of care is the key to the athlete getting better. There\u2019s certain things you can address as a strength and conditioning coach or a physical therapist and certain things you can\u2019t and a scan can be they key to knowing the correct path.\u201d<\/p>\n

By scan, he means medical imaging which can help with the diagnosis. When it comes to CrossFit injuries resulting in soft tissue damage, there are a variety of tools to diagnose the problem. RAYUS can help your doctor order the right scan to inform a care plan that\u2019s realistic and has an impact.<\/p>\n

Finally, if you do get hurt, be patient with your recovery. Dr. Grannatt says that\u2019s the hardest piece of advice for her patients to follow.<\/p>\n

\u201cThey want to be better faster so they can get back to it as quickly as possible. It\u2019s setting expectations about how long these injuries take to heal and the downtime that is necessary for them to get back to their sport. Our gym is a CrossFit gym and we have a lot of experience working with people who have been through injuries, so we appreciate the role of imaging in creating effective programming.”<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

By February, the crowds at the gym are beginning to thin out. Some disappear because the zeal of a New Year\u2019s resolution has already dried up. Others are sidelined because enthusiasm led to injury. Dr . Kathryn Grannatt, an orthopedic surgeon specializing in sports medicine, says injuries from CrossFit land a lot of patients in […]Read more <\/i><\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":7268,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","inline_featured_image":false,"footnotes":""},"categories":[2],"tags":[534,533,256,275],"class_list":["post-100","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mri","tag-crossfit","tag-crossfit-injuries","tag-rayus","tag-rayus-radiology","location_market-central-minnesota","location_market-dallas-fort-worth","location_market-florida","location_market-illinois","location_market-indiana","location_market-maine","location_market-massachusetts","location_market-missouri","location_market-northern-minnesota","location_market-puget-sound","location_market-twin-cities","location_market-wisconsin"],"acf":[],"yoast_head":"\nHow to Avoid the Most Common CrossFit Injuries - RAYUS Radiology<\/title>\n<meta name=\"description\" content=\"By February, the crowds at the gym are beginning to thin out. 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