by Dillon Moeller, PT, DPT, FAFS
Spooner Sunnyslope
The benefits of CrossFit are extensive, helping to maximize strength and endurance, while utilizing the body’s full range of motion. Spooner physical therapist, Dillon Moeller, PT, DPT, FAFS, explores the best habits for a successful CrossFit athlete, while enjoying the sport himself.
I began CrossFit so I would have an outlet to work on strength training, improve endurance, and develop my mental capacity of being challenged on a daily basis. I train at Chuckwalla Cross Fit and since I’ve joined, I have enjoyed working with and treating all sorts of CrossFit injuries. These injuries range from acute neck/shoulder injuries to preventative screens and education to decrease the risk of injuries during workouts. I enjoy working with this population as there is a sense of gratitude and appreciation from every CrossFit athlete when they return to the workout that was limited by their injury without pain or limitations. It is important for the CrossFit community to have successful rehabilitation so that they support their health, maintain their sense of community and can return to working out with proper education and preventative measures to decrease the risk of re-injury
Find a Pre-Workout Routine to Maintain Mobility, Strength and Stability
The most common injuries seen in physical therapy according to research, and personal experience, are injuries to the shoulders and lower back. Why is this? The workouts of the day (W.O.D.’s) usually challenge the strength and endurance of overhead movements. These movements require constant stabilization while also lifting heavy loads and performing a lot of repetitions in a short amount of time.
The best thing you can do is find a stretching or pre-workout routine to enhance your performance and ensure your body is ready to accept this repetitive load and stress. If you are unsure where to start, collaborating with your coach or physical therapist is a great way to identify what types of movements you should be incorporating into your pre-workout routine.
As a PT, it is always important to determine any movement dysfunctions or muscle imbalances that exist throughout the body. Movement deficiencies in any area of the body can cause a direct, biomechanical disadvantage up the chain, resulting in pain and injury.
Know Your Limits – No Such Thing as “No Pain, No Gain”
I have seen a lot of athletes push themselves to the brink of exhaustion and injury due to breakdowns and subscribing to the “no pain, no gain” philosophy. Listen to how your body feels, as it may change from workout to workout, and ultimately can lead to injuries.
Additionally, many athletes believe that involuntarily urination is just a part of the workout experience. This is a very misconstrued concept within the CrossFit community. As a physical therapist, it is NOT NORMAL to urinate yourself during any type of workout. The expertise of a pelvic health therapist would be beneficial to any athlete experiencing urinary incontinence. Pelvic floor therapists are able to teach anyone, male or female, how to engage your pelvic floor properly during your workouts to ensure this does not happen anymore. This is not “the new norm” as seen on tv.
You can make plenty of gain without pain. Like I previously stated, it’s important to listen to your body as only you can determine how it feels from day-to-day.
Read more about how Urinary Incontinence Doesn’t Have to Be Your New Normal on the Spooner Blog
Scale the Workouts So You Can Achieve Proper Form
A common misconception of CrossFit is that it’s only for people who are already in good shape. CrossFit is for individuals of all sizes, ages and athletic ability. Coaches are very knowledgeable on how to scale the workout to ensure a safe yet productive work out for any genre, size or endurance ability.
Every workout consists of a RX’d, or prescribed workout, but there are plenty of scaled options if you cannot perform a movement safely or if the weight is too heavy. For example, say the prescribed (RX) workout requires an athlete to perform overhead squats at 135 pounds; however, that weight is more than what that athlete is used to lifting. Instead of putting their body at risk, the athlete should scale the workout so they are using a lighter, more manageable weight that they can safely perform using proper form. Again, knowing what your limits are and continuing to find a way to improve while having a good workout is essential.
Find a Way to Get Better with Every Workout
What is your mindset when you walk into your gym? Do you walk in thinking you’re going to set a PR every time you walk in? Or are you focusing on technique of a certain lift during each strength component? Or are you walking in, thinking, “I am here to get one day better”? Every CrossFit athlete should go in with a purpose, a mindset, and a routine prior to working out.
Everybody has their own goals and desires. It is more important to focus on functionality and health rather than aesthetics. CrossFit is an outlet for becoming the best “you” possible, whether that’s for mental health or physical health. The main focus should be about movement patterns and maintaining the longevity of your health. Just remember, you will only see improvement equal to what you put in to every workout.
Have Fun and Motivate Others!
Overall, the CrossFit community is a very special and tight knit group that will continue to challenge you every day. The community will also support and encourage you to achieve any goal that you are working toward. Whether it’s a new personal record in a certain lift or just trying to finish a work out, the CrossFit community is a great place to challenge yourself. The sense of achievement following each workout is a special feeling that continues to motivate me to go back every week, become one day better, and be a better version of myself in every facet of life.
If you or an athlete you coach is experiencing discomfort or pain while in the gym, there are many Spooner therapists that are ready to help. Being proactive with your body and noticing the signs and symptoms early can ensure you or your athlete has the best chance of enjoying CrossFit for years to come. If you’re looking for a physical therapist to be part of your team, Spooner is here to help! Schedule an appointment or complimentary assessment.