At Rise Physical Therapy, we think there are many great things about CrossFit:

  • Community: When you sweat, and challenge yourselves to your limits with others, it breeds a deep sense of belonging, comradery, and friendship.
  • Dynamic: Constantly changing workouts that challenge every body part
  • High Intensity: Allows for a fast effective workout that works multiple muscle groups
  • Multi-Dimensional: incorporates strength, cardio, power, plyometrics, flexibility, and agility
  • Functional: Able to strengthen the body within daily functional movements

 

CrossFit Injury Treatment: Form, Mobility, and Stability

Many of our doctors of physical therapy participate or compete in CrossFit. Our therapists can help you recover from and prevent future injury by addressing the three pillars that contribute to participating in CrossFit safely.

Form

  • Too much exercise too soon dramatically increases the risk of injury
    • Beginners start easy and build once skills and endurance have been established
  • Increasing training volume/intensity above your normal level increases risk of injury
  • Develop the skill before advancing load or intensity
    • Kipping pull ups
    • Heavy Back Squats
    • Snatch
    • Cleans
  • Everything is scalable - make sure to listen to your coaches

Mobility

For optimal performance it is essential to have adequate joint mobility and muscle flexibility to allow for safe and pain free range of motion. Mobility requirements:

  • Shoulder and thoracic mobility for overhead lifting
  • Hip External Rotation for squatting
  • Wrist extension and triceps flexibility for front rack position
  • Ankle dorsiflexion and calf flexibility for squatting

Stability

While overall strength and mobility are important for performance and injury prevention you must have appropriate function of shoulder and hip stabilizer muscles to improve lifting and decrease injury. Areas of focus:

  • Shoulder rotator cuff strengthening and scapular stabilizers. Focusing on the upper back and the muscles that attach to the shoulder blade should be key.
  • Lateral/Outer hips. The Gluteus Medius controls knee and pelvis alignment. Having weakness here can lead to poor ability to perform an appropriate squat, pain with jumping, and pain with running

Here are exercises that can help with improving overall mobility and stability to allow you to perform better in the Box and reduce risk of injury:

CrossFitexercises

 

About Rise Physical Therapy

Hi, and welcome to Rise Physical Therapy.

Rise exists because we believe there is a demand for honest and ethical therapy that truly makes a difference in people's lives. After years of working in healthcare, we realized that the industry had lost it's focus on the patient. So we decided to start our own clinic and focus on providing our patients the very best in one-on-one physical therapy. We wouldn't have it any other way.

Thanks for swinging by the site, and we hope to see you soon.

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More questions? Read through the rest of our frequently asked questions here or give us a call at (479) 595-8667.

 

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