CrossFit didn’t injure you.
Your asymmetrical, deconditioned self predisposed you to an injury. When an injury is not trauma-induced, it is due to improper biomechanics and a lack of proper muscle-activation patterns.
It’s not uncommon for a new patient to come into my office and tell me “CrossFit injured me.” Right then and there I ask them how long they have been doing functional training or CrossFit and what they do as far as a career. Unlike my competitive CrossFitters, many of my patients are regular civilians. As in, they have day jobs and they enjoy the CrossFit lifestyle or the functionally fit way of life.
More times than not, someone will spend about two minutes rolling out before a workout, do the warm-up provided in class, work out and then head to work to sit in a desk all day. How many days do you have to repeat this routine for the muscles, ligaments, tendons and the rest of the body to adapt, for everything to find a new norm?
The warm-ups and workouts are broad enough that anyone can do them. However, each individual may need movements in their warm-up and/or certain modifications in a workout that are unique to their circumstances (limitations, weaknesses, etc.).
CrossFit exposes the weakness or asymmetries that were or still are present in a person’s body as a result of a lifestyle filled with repetitive motion, both good and bad. When a person does an overhead squat and experiences pain in the shoulder or mid-back, I almost get excited because then we have an excuse to work on posture, core and even shoulder stabilization.
Most people lack the mid-back flexibility and shoulder stability to do a beautiful overhead squat. (I’m not even going to address the lower back.) Your scapula must glide smoothly over the ribcage — back and forth — in order for you to have an optimal functioning shoulder, thoracic spine and even cervical spine. For example, if you have slouched posture, protracted and internally rotated shoulders and a head that juts forward from sitting for the majority of your day, you will have scapula mobility issues that will predispose you to shoulder, mid-back and/or neck injuries.
You don’t have to be a competitive CrossFitter to treat your body properly. Train and recover smart. Start to engage yourself in 21st-century primal living. Understand proper movement and become aware of your body. There are a ton of educational blogs out there that contain lots of information on movement and lifestyle. Below is a list of some of my favorites:
Use the above list to shake up your lifestyle just a bit. We are designed to move, so get after it.
— Lindsey Mathews