Spinal injuries are common for those who participate in high impact athletics and workouts. CrossFit is a high-impact, high-intensity work out regimen that has grown widely popular, and rather rapidly. CrossFit is not for the weak or weak-minded; it often attracts the country’s most fit men and women.
Its founder, Greg Glassman, calls it a “killer workout,” but that means it can also have “killer” consequences. A study found that 20% of CrossFit athletes experience a spinal injury of some kind. This is not to say that CrossFit is terrible for your back, perse, just that it opens up one’s risks for lower back pain or injury significantly. It is something everyone should keep in mind if they participate in these intense, high impact workouts.
This blog post will briefly discuss common injuries faced by CrossFit athletes, CrossFit workouts that most commonly result in injuries that require medical attention, as well as helpful, preventative strategies for those looking to limit risks while participating in CrossFit workouts.
Common Spinal Injuries Caused by CrossFit
CrossFit athletes face two of the following most common consequences: Rhabdomyolysis (Rhabdo) or chronic lower back pain caused by damage to the spine. Most CrossFit athletes report the cause of their lower back pain being from performing squats or overhead presses.
Rhabdo is a severe condition due to a muscle injury and results in the death of muscle fibers that release their contents into your bloodstream. Rhabdo can lead to various other major health conditions, such as kidney failure.
Chronic lower back pain caused by CrossFit workouts could be due to numerous things. One of the most common causes of lower back pain in CrossFit athletes is nerve pressure leading to sciatica; this causes numbness and burning/tingling in the target area and pain on one side of the body. Another cause of chronic lower back pain in CrossFit athletes is a herniated lumbar disc; this type of injury is caused by quick, sudden movements, which involve a high amount of pressure.
If a spinal disc has broken during a deadlift or extreme squats, the athlete will experience excruciating pain; this typically happens when the athlete uses improper form, did not warm up, or pushed themselves too far. In these cases, medical treatment and help should be sought immediately.
CrossFit Workouts Most Likely to Cause a Spine Injury
According to studies, the most common five workouts to be reported as the cause of an emergency room visit are:
- Fran
- Murph
- Fight Gone Bad
- Helen
- Filthy 50
According to Dr. Brent Wells, in an article published by The RX Review, these five workouts have also often been cited to trigger Rhabdo. Medical professionals highly advise taking a personal inventory of your journey and if your body is yet capable of such a demanding, intense workout before participating in these five or similarly intense workouts.
Preventative Strategies for Spinal Injuries
When participating in CrossFit, it is essential to be mindful of your body’s needs and limitations. Many athletes who are new to CrossFit make the mistake of trying to do more than their body can handle; doing too much, too quickly. It’s easy to do in such a high-intensity workout class and such an intense, competitive environment.
Preventative strategy and health tip: Try not to push yourself too far or put yourself in a position to be injured. Go slow, and take your time. You do not have to prove anything to anyone. You will not get to where you want to be any faster if you hurt yourself. Listen to your body when it says it has reached a limitation, and don’t be ashamed to take needed breaks.
Another common cause of injury in CrossFit is doing these high-intensity workouts with improper form. Lack of proper form can cause injury to anyone who works out, but especially to athletes who put themselves through high-impact, high-intensity exercises.
Preventative strategy and health tip: Do not compromise form for speed. If you are not confident that you know the proper form for an exercise, do some quick research or ask for help. Find videos online, or preferably, seek help from a personal trainer or gym coach.
Powerlifting movements are a common cause of back injuries due to overextension. A combination of over-doing it, improper form, or accidents make powerlifting one of the most common exercises that result in spinal injuries which require medical intervention.
Preventative strategy and health tip: Always start with low weight, and add until you’ve met a comfortable, doable weight for you. Again, this is not a time to impress others. It will not be impressive to anyone if you hurt yourself trying to show off. Focusing on your core for a few dedicated moments of each of your workouts will also help increase your core strength, helping prevent injury. You will gain muscle as your workout regimen journey continues and will eventually reach your goals as your body is ready for them. Enjoy the journey – your journey; and respect that everyone’s will be different, including yours.
Other common mistakes CrossFit newbies make are: not allowing for a proper warm-up or cool-down to high-intensity workouts, not getting enough sleep or rest to stay healthy and maintain their new lifestyle, and not maintaining a healthy, nutritious diet or staying hydrated before and after workouts.
The best advice anyone could give is to let CrossFit be about focusing on yourself and not to get caught up in the intense, competitive environment or trying to impress others. Listen to your body, to what it needs, and to what its limitations are. And, if you feel as though you are struggling with pain caused by a spinal injury caused during CrossFit or another high-intensity workout, seek medical attention as soon as possible.