The Most Common Injuries In Crossfit
In the sport of CrossFit, there is a high demand for mobility and technique. We see many movements requiring complex patterns to be put together efficiently. This is also what makes it enjoyable for many individuals! Put when you put a high demand of mobility and technique through complex movement patterns, there is potential for injury. Through the research (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555591/pdf/10.1177_2325967114531177.pdf), we see the shoulder joint being the most injured body region through CrossFit. Let’s break down why!
The shoulder is a ball and socket joint, which biomechanically allows us to have a large range of motion. The hip is also a ball and socket joint, but there are differences in function between these two. The shoulder is meant to be more mobile while the hip is meant to be more stable. So when we have a joint that is meant to be mobile moving through very large ranges of motion, we can see how issues may arise.
Another item to mention are the movement planes commonly seen prescribed in CrossFit. There are a lot of motions that go through the frontal and sagittal planes, with many pushing, pulling and pressing movements. What we see very little of is the transverse plane. This creates a training asymmetry that can cause some imbalances through our rotational control. If we consistently aren’t training this, compensations may occur and lead to overuse injuries. The shoulder has many small muscles working together for dynamic stability, but due to an emphasis on large muscle groups through big movements in CrossFit, these usually are not trained enough.
So where do we go from here? If you are dealing with shoulder pain from a CrossFit injury, I often recommend beginning with periscapular strength and lat strength. These are two muscle groups that everyone can continue to get stronger in, so some strict strength work through these areas will do you some good! Most frequently it is important to address mobility deficits initially, but in this case focusing on underutilized muscle groups may open up that range of motion anyways. If guidance is needed on how to best do that, it’s time to reach out!
Need assistance on eliminating shoulder pain from a CrossFit injury or needing guidance on a proper rehab program to focus on what may be your specific limitations? Let’s chat! I would be happy to discuss further how Loon State Physical Therapy can be a teammate in getting you back to moving and feeling your best! Call us at (612) 405-8503 or book with us online at www.loonstatephysicaltherapy.com for an in-person or virtual appointment.
Until next time!
Andrew Eccles
Owner and Physical Therapist at Loon State Physical Therapy
