CrossFit has grown significantly in popularity for its intense, high-energy workouts that promote strength, endurance, and overall fitness. The program blends weightlifting, gymnastics, and cardiovascular exercises into dynamic routines. However, due to the intensity of the workouts, the risk of injury can increase.
As physiotherapists, we frequently treat athletes who have sustained common CrossFit injuries. To help you avoid setbacks in your training, I’ll outline the five most common injuries in CrossFit and some tips to prevent them.
The shoulder is one of the most mobile joints in the body, making it vulnerable to injury, especially during overhead movements like snatches, presses, and pull-ups. Common shoulder injuries include rotator cuff injuries, impingement, and labral tears. To prevent these injuries, include a thorough warm-up with dynamic stretches, mobility exercises, and muscle activation exercises before heavy lifting. Focusing on proper technique during overhead exercises helps minimise stress on the shoulder joint and surrounding muscles.
CrossFit’s high-impact nature can place significant stress on the knees, particularly during exercises like squats, lunges, box jumps, and running. Common knee injuries include patella tendinopathy (jumper’s knee), ACL sprains, and meniscus tears. To reduce the risk of knee injuries, maintain proper form during exercises like squats to avoid unnecessary stress on the knee joint. Strengthening the muscles that stabilise the knee—such as the quadriceps, hamstrings, and glutes, will help protect the knee. Choosing footwear that offers adequate support and cushioning can reduce the impact on your knees.
Lower back pain is another common issue among CrossFitters. Movements like squats and deadlifts, if performed incorrectly, can lead to back strain. Poor lifting posture or overtraining are common causes of lower back injuries. To prevent this, brace your core and avoid excessively rounding your lower back during exercises. Strengthening the core and posterior chain will not only maximise your power output but also protect your lower back.
Ankle injuries are frequent in CrossFit due to activities like jumping, running, and rapid directional changes. Tight calves and limited ankle mobility can increase the risk of injury. Regular stretching and foam rolling can help alleviate muscle tightness and improve ankle flexibility. Strengthening the ankles with exercises like calf raises and single-leg balance drills will also help. Wearing proper footwear that offers support and stability can also reduce the risk of ankle injuries.
Elbow injuries, such as golfer’s elbow (medial epicondylalgia), are common in CrossFit due to the high volume of pulling exercises, such as pull-ups, chin-ups, and rope climbs. Overuse can strain the tendons in the elbow, leading to pain and sometimes, inflammation. Prevent these injuries by focusing on proper grip technique, allowing for adequate recovery, and incorporating accessory exercises to strengthen the forearms and elbows.
The risk of injury can be minimised with a few basic strategies:
By focusing on proper technique, gradually progressing your workouts, and incorporating injury prevention strategies, you can enjoy the benefits of CrossFit while minimising the risk of injury.
Stay safe, stay strong, and happy training!
Trey is a physiotherapist with our Mount Annan team and participates in CrossFit for fitness, community and enjoyment.
