If You’re a Crossfitter, You Need Sports Therapy
If you’ve spent any length of time in a Crossfit gym (also known as a box), you’ll have either met someone with a Crossfit-related injury or you’ve experienced one yourself.
These are the most irritating things to deal with; not solely because of the physical pain associated with injury, but because of the time spent outside of the gym trying to fix said injury.
I feel you.
It’s not easy admitting that you can’t train, and it’s not easy to figure out when and if you should return to training. There’s no one-size-fits-all length of time to take out for injury; for some it’s only a couple of weeks, for others it can last months.
So what’s to do?
Ideally, if you’re taking your training seriously, you’ll already be working with a physical therapist or sports therapist. This is great, because they can guide you with the types of exercises and stretches that you should be doing to not only rehab the injury, but to prevent it from recurring time and time again (also known as prehab).
Prehab is one of the most underutilized tools by people, and it’s one of the main factors that will set you apart from everyone else (providing you want to do well in the sport or want to train for longevity).
One of the main grievances of my job is trying to emphasize the importance of prehab to new customers, and yet only a minimal number actually listen. Those are the ones who stay with me long-term and reach a stage where they are either 100% pain-free, or only attain injuries rarely, in which cases I am often able to rehab the issue before it becomes serious.
On the other end, the ones that don’t think they should receive regular treatment either:
- Do actually have it figured out and are just amazing and don’t need anybody else’s help ever,
- Have to financially invest a lot when injuries inevitably do happen.
If you are on the latter end, I’m guessing you’ve spent hundreds over the course of a couple of months trying to get said injury ‘fixed’, and are only seeking help now after months of convincing yourself that it will get better on its own.
Now, I’m not saying this to rile you up (although I’m sure it will a few). What I am saying is that there’s a better way.
Rather than spending a lot of money when injuries do occur, consider having what I call a maintenance appointment on a regular basis. The frequency of this maintenance appointment will depend on how often you train and how regularly you can afford to make it happen, but I always recommend a minimum of 1 session every month in order to see tangible results.
Some get treatment every week, others every 3 weeks. If you’re someone who takes Crossfit seriously but you simply can’t afford treatment every week, then you’ll want to take a look at our upcoming series on rehabilitating and preventing specific Crossfit injuries.
This doesn’t negate the need for a sports therapist, but it does allow you to take responsibility for your training regime and the results that you want to get out of the sport.
Incorporating the exercises and mobility methods outlined in our upcoming series should become a weekly routine that you go through habitually. Some of the exercises will be instantly recognisable if your box goes through a thorough warm-up before the workout starts, and others will focus more on building strength in muscles groups that are often neglected or fail to ‘switch on’ effectively.
We have suggested these exercises because the most common reason injuries happen is due to muscular imbalances and improper form. When I speak of muscular imbalances I don’t just mean having one ‘side’ stronger than the other. In fact, I’m mainly referring to having one muscle group taking on more load than the muscle that is supposed to be driving the movement.
Lower back pain is primarily caused by a muscular imbalance.
When you sit down for long periods of time, like working at a desk or driving long distances, the gluteus muscles (aka your buttocks) tend to ‘switch off’ and stop working as hard as they should be.
If this is occurring at a chronic level (day-in day-out), then you’ll find it very hard to activate those muscles when you need them. Unfortunately, you tend to need glute strength in most movements, including standing, walking and lifting.
In particular, popular Crossfit movements like the power clean, deadlift, goblet squat and back squat tend to require strength from the back extensors as well as the glutes and core.
When the back extensors (lower back) are overloaded and working too hard, and the glutes and core muscles aren’t engaging efficiently, injuries tend to crop up in the form of niggles, tweaks or even severe debilitating pain like sciatica.
Therefore, our rehab and prehab techniques focus not only on taking the pressure off overloaded muscle by stretching and relaxing them, but by working on weak areas that need strengthening in order to build a strong foundation. Ultimately, this leads to long-term success in the Crossfit sport without having to taking weeks and months out for injuries to heal.
Combining this with regular treatment such as sports therapy means that you’re less likely to deal with injuries, you’re far more likely to be able to lift more weight with better form, and you’ll find that your recovery is much quicker.
To book yourself in for treatment call 07840074288 today.