CrossFit and Physical Therapy:
A Comprehensive Perspective
In the ever-evolving world of fitness, CrossFit has emerged as a dynamic and intense workout regimen that captivates enthusiasts seeking a combination of strength, endurance, and functional workout. While it has gained popularity rapidly over the last decade, there is a large amount of misinformation and preconceptions regarding it as a means of physical activity. As a physical therapist, my aim is to provide you with a holistic view of CrossFit—highlighting its benefits, potential drawbacks, and the role of physical therapy in your health journey.
What is CrossFit?
CrossFit isn't just a workout; it embraces the idea of varied, high-intensity movements to build a well-rounded fitness and health. By incorporating elements of weightlifting, cardio, and gymnastics, CrossFit cultivates a fitness routine that's adaptable, challenging, and rooted in functional movements that mimic real-life actions (most of the time). Other aspects of CrossFit that are attractive to many people are the friendships and sense of community as you get to know your fellow athletes and workout together.
““CrossFit is a demanding sport, and many athletes want to participate in it for the long term. Physical therapy can contribute to an athlete’s longevity in the sport by addressing issues before they become serious injuries and by providing guidance on how to train smartly and sustainably.””
Why Can CrossFit Be Beneficial?
The allure of CrossFit lies in its ability to deliver a near comprehensive fitness experience. Generally, the intensity of the workouts is higher than most people can achieve by themselves which enhances cardiovascular health, boosting muscular strength, and improving overall endurance. Additionally, with appropriate coaching the functional movements practiced in CrossFit—like squats, deadlifts, and kettlebell swings—promote improved body mechanics and coordination, transferring these benefits to everyday activities and even competitive sports. With a set schedule and routine it is more realistic to achieve the necessary exercise to benefit overall health when committing to a community like CrossFit.
Is CrossFit Dangerous?
The question of CrossFit's safety often arises due to its high-intensity nature and workouts that many are unfamiliar with. While CrossFit is designed to challenge limits, it's important to recognize that any fitness regimen carries potential risks without the necessary preparation and supervision. Most CrossFit gyms have an introduction series where they spend the necessary time teaching you the basics before jumping into the daily workouts. This is important because there is a risk of injury associated with performing fast-paced workouts with improper form and technique. Additionally, a majority of coaches have specialized education and training to ensure they are designing appropriate and safe workouts. The safety of CrossFit is supported by a study looking at the injury rate of over 3,000 recreational CrossFit athletes compared to traditional forms of exercise.This study showed that the CrossFit athletes did not have significantly increased injury rates compared with traditional training forms.
Common Injuries Associated with CrossFit:
Despite the many benefits and lack of innate danger of Crossfit, it is not uncommon to develop minor injuries when beginning any new exercise routine. This can often be due to pre-existing muscle imbalances, prior injuries, or lack of appropriate training programs. The most commonly injured body parts that we see in physical therapy from CrossFit are shoulder, knee, hip, and back injuries. Generally, these are minor injuries that resolve with physical therapy after careful examination.
““Injuries can happen in any sport, including CrossFit. When CrossFit athletes get injured, physical therapists play a crucial role in the rehabilitation process. They can assess the extent of the injury, create a customized rehabilitation plan, and guide athletes through modifications to keep them in the gym and in reach of their goals.” ”
What Can Physical Therapy Do?
Physical therapy can be a useful assessment at the beginning of your CrossFit journey or to help you rehabilitate from injury to get back to your goals. A skilled physical therapist can conduct a comprehensive assessment of your movement patterns, identifying muscle imbalances and areas of weakness. Typically a physical therapy evaluation will include the following.
Thorough Interview: This is where we hear your story and start to piece together what is going on and what we will be able to do to help you.
Movement Examination: This can include running and walking analysis, lifting technique, and basic activities like reaching overhead. This is one of the most essential components of an examination.
Strength and Range of Motion Testing: Oftentimes there are imbalances in strength and range of motion that can lead to injury overtime if not addressed.
Joint Mobility Assessment: We are able to examine the mobility of your joints and best determine whether any potential deficits may be due to restricted muscle length, joint mobility, or another issue.
““It’s important for CrossFit athletes to work with qualified and experienced physical therapists who understand the demands of the sport and can provide specialized care. By incorporating physical therapy into their training regimen, CrossFit athletes can reduce the risk of injuries, enhance their performance, and enjoy a healthier and more successful CrossFit journey.””
““CrossFit places a strong emphasis on functional movements, such as squats, deadlifts, and Olympic lifts. Physical therapists can work with CrossFit athletes to optimize their movement patterns, ensuring that they perform these movements with proper technique to minimize the risk of injury and improve performance.” ”
With this knowledge, we are able to design a personalized treatment plan to rectify these issues. Physical therapists offer valuable insights into proper lifting techniques, form adjustments, and injury prevention strategies tailored to your individual needs. Through teaching exercise modifications or giving insight into what types of motions should be avoided while recovering, we are able to manage a patient so they can continue to attend their exercise classes. Overall, we are able to dig deeper into the root causes of your issues and provide a clear plan to address them while keeping you active!
In the realm of fitness, CrossFit shines as a potent approach to achieving multifaceted wellness. However, this effectiveness hinges on a balanced approach that champions safety, technique, and individualization. As a physical therapist, I encourage the pursuit of CrossFit's benefits while underscoring the necessity of seeking professional guidance. The synergy between CrossFit and physical therapy can propel you toward your fitness aspirations while nurturing your body's long-term health.
Remember, your well-being is paramount. Prioritize a consultation with a physical therapist to embark on your CrossFit journey with clarity, confidence, and consciousness.
AUTHOR:
Liam Main, PT, DPT, CSCS
Physical Therapist LWPT Redmond
CONTRIBUTORS:
Dr. Dayne Mickelson, MD
Sports Medicine Physician and Orthopedic Surgeon
Shawn Brenneman, PT, DPT, FAFS, FGS
Physical Therapist and Owner LWPT Redmond
Joe Nance, MPT, OCS, COMT, FAAOMPT, ATC
Physical Therapist and Owner LWPT Kenmore
Ben Wobker, PT, MSPT, CSCS, CFSC, SFMA
Founder & CEO Lake Washington Physical Therapy
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